Today marks my calendar for the coming of Spring!! I always do this race as an entrance to Spring training, looking at how much more work I need to to for the Tri season coming up!
I needed to get a long run in as I am training for the Syracuse Half marathon in 2 weeks. I decided I would do an easy 8-9 with a few friends, then head up to the race and finish the last 4 with a tempo run.
I started my morning out as always for race day. My morning rituals never change. Its kind of a mental thing if I envision a good race and follow through with the ritual- Applesauce, Banana, Almond butter all mixed into a yummy little smoothie. I did add some raisins this morning to keep me going.
I am training on a Whole 30/Paleo diet. So, with that being said, I did substitute my protein powder with Almond butter and haven't had an issue with this yet!
I met a few ladies that are in the Y running program for a good 8 miler this morning. We ran the Creekwalk in Syracuse which is a cute little trail that runs around the inner harbor. It was a breezy run this morning and did feel a bit cold, but knew as the miles kicked up that I would be fine.
The Temps were holding low 30s this morning with a 8-10 mph wind. YEAH SPRING!! Ok, well close to spring?!
After the run, I quickly changed into a new set of clothes and headed up to the start line which was a mile away from the Car. I ran it. With a bag of groceries to feed the needy also. I looked like I was running from the local convenience store, but hey, I was helping the Hunger Project!! Good cause.
I dropped my bag off just in time to line up for the race. I lined up towards the front. Almost in the elite line, because that's how I felt this morning. I met up with a few friends from Lake Effect Run club. We gabbed about our expected times and huddled to warm ourselves up.
The Gun went off and I had to swerve around people to get to my comfortable pace. I felt like I was FLYING!! I was thinking, can I keep this pace up?! I'm sure the hell going to try!
Mile 1- 7:18. All downhill and a little up. Felt great, Average HR 154. I can keep this pace!!
Mile 2- 8:05- a little steeper, little downhill..OK, what the heck happened?!- Average HR- 165
Mile 3- 8:43- WTH?!! All up and down with a Steep hill at the end?!! I tried to keep a good rhythm going, not worrying so much about pace and chugging up the hill. I was going to conquer this *itch and not stop on this hill like I do every year. I made it!!-Ave HR 166
Mile 4- 8:14- Settling back into my race pace again. Feeling good. Oh, you guys wanna pass me now?! OK, I'm feeling good, Ill speed up a little more!! Ave HR 166
Last .10- Kick it into gear!! - 7:18- Of course the race is over!! Woo hoo!!
Time- 33:08
Average pace- 8:04 Max pace- 5:16 (Don't know when and for how long?!)
Miles 4.10
34/321 - AG 30-34
132/1961 Females
560/3508 runners
I say that was a good run especially when it was a PR!!!!
Total mileage today: 13.8 miles
Happy SPRING!!!
A Blog about Training for my Third Ironman, dabbling into other sports and eating Paleo. I am a Full Time Nurse Practitioner at a highly Successful Family Practice, Mother of a toddler and tween, a wife and everything in between. Follow my journey to see the craziness and dedication it takes to be an Ironman Triathlete!!!
Saturday, March 8, 2014
Sunday, March 2, 2014
Masters swim
Dolphin Uglies Bathing suits. Do they make them European sizes?!Today I wore one at the pool and felt like I was a sardine in a tight can!! Although I can honestly say I felt less drag than the last one I had on!
Masters swim went well today. I arrived late and ended up in a fast lane. My lungs were screaming for the first half of the class. I had to actually change lanes because I knew I would not be able to keep up.
3x200 Pace
3x100 Pace
3x50 Pace
50 BK
3x100 Decend
3x200 Decend
4 (3x50) Mix
2600yd total- All in a good days training!!
Pretty tough workout for sure!
Saturday, March 1, 2014
Cold Bitter temps..the story of my life!
http://bcove.me/lbr1sz5j
Winter storm Titan is making its way across the West, Midwest and North East. Todays cold air definitely made that apparent!
Made a trek outside, bundled up, looking like the Michelan man this morning. The weather was actual real feel -4.
With these temps, I have to play it on the warmer side as I have a touch of Raynauds (why I live in CNY, I do not know!!) I wore 2 fleece lined pants, Omniheat top, fleece top and then a Storm Fit jacket on the outer shell. Fleece hat, 2 gloves, Woolie socks.
I got out to run with a group of people from the local Y running group. Unfortunately, my friend who is on the faster side of the running group decided she was going to push the pace. I didn't want to tell her I was secretly dying inside while she continued to talk like she was walking as we were pushing 7:45-8min pace.
Mind you, this was supposed to be our LONG easy run. I thought, oh god, am I going to be able to hold this pace for 2 hours?!! Luckily she realized we were pushing the pace and backed off to a 9min mile which was a lot better for me. We decided to do some of the Empire State Marathon Course. Well, I can honestly say I hated the beginning of the course. Hayes Road, I give you the middle finger. Its not that it is hard, its the pitch of the road. It tore up my legs. It slants on every curve. I think it is mainly because it is so close to the lake for the runoff I'm sure. I have decided I will never to this race today. (I may change my mind, but for now, it stands!)
We ran a out and back course. My running buddy had to stop at 1:20. I proceeded to do my 2 hours. By this time I was getting cold, so I tried to pick the pace up a bit to stay warm. Finished 13 miles today.
I was happy to be done. I had some aching in the back of my legs which I knew was from the darn road!
I am pretty confident in running Syracuse Half in 3 weeks if everything goes right. I am playing it by ear as I don't know the times of my daughters Gymnastics competition yet! Ugh.
Next up is Tipp Hill Run Next weekend!! Ready to beat my time from last year for sure!!
Happy Training.
Winter storm Titan is making its way across the West, Midwest and North East. Todays cold air definitely made that apparent!
Made a trek outside, bundled up, looking like the Michelan man this morning. The weather was actual real feel -4.
With these temps, I have to play it on the warmer side as I have a touch of Raynauds (why I live in CNY, I do not know!!) I wore 2 fleece lined pants, Omniheat top, fleece top and then a Storm Fit jacket on the outer shell. Fleece hat, 2 gloves, Woolie socks.
I got out to run with a group of people from the local Y running group. Unfortunately, my friend who is on the faster side of the running group decided she was going to push the pace. I didn't want to tell her I was secretly dying inside while she continued to talk like she was walking as we were pushing 7:45-8min pace.
Mind you, this was supposed to be our LONG easy run. I thought, oh god, am I going to be able to hold this pace for 2 hours?!! Luckily she realized we were pushing the pace and backed off to a 9min mile which was a lot better for me. We decided to do some of the Empire State Marathon Course. Well, I can honestly say I hated the beginning of the course. Hayes Road, I give you the middle finger. Its not that it is hard, its the pitch of the road. It tore up my legs. It slants on every curve. I think it is mainly because it is so close to the lake for the runoff I'm sure. I have decided I will never to this race today. (I may change my mind, but for now, it stands!)
We ran a out and back course. My running buddy had to stop at 1:20. I proceeded to do my 2 hours. By this time I was getting cold, so I tried to pick the pace up a bit to stay warm. Finished 13 miles today.
I was happy to be done. I had some aching in the back of my legs which I knew was from the darn road!
I am pretty confident in running Syracuse Half in 3 weeks if everything goes right. I am playing it by ear as I don't know the times of my daughters Gymnastics competition yet! Ugh.
Next up is Tipp Hill Run Next weekend!! Ready to beat my time from last year for sure!!
Happy Training.
Tuesday, February 25, 2014
Lake Effect Half Marathon Review
Boy, I really should apologize for not Blogging for the last 2 months!! I have been actively busy with a toddler, a tween, work, exercising...you know, the thing we all call life!!!
Its been a crazy ride!
I would like to start out by saying that I am overly joyed at how this half marathon went. I could beat myself up and say I did this and that wrong, which I have, but I need to stay true and say it was a good one for me.
I had one goal and that was to get under 2 hours for a half marathon.
The days leading up to the half, I ended up with a virus that would take me out of commission with a really bad sore throat for a few days and then a stomach bug that infected the whole family! I tried not to let this bother me and stick to envisioning a great race for the weekend ahead!
The day was perfect, high of 40 degrees, sun was out. I saw many familiar faces and friends at this race. It was like a running family reunion!!
I situated myself towards the front of the pack. I was going for the goal. I was feeling great, feeling rested. Ready to rock 13.1 miles!
The run was an out and back course x2. It was nicely contained in Onondaga Lake Parkway in Liverpool. One of the better things about this run is that it Benefited Ophelia's Place. A sanctuary for people to go who have eating disorders. Their vision is To change culture and to empower individuals, families, and communities to embrace health, beauty, and happiness at any shape and size to share a message of body celebration. I loved that the race was full of eating disorder statistics and what Ophelia's place has done. I didn't get a chance to read them all while racing, but such a strong message was told.
Onto the race- I started out too fast, running 8 min miles the first 3 miles, Was able to pull back a little to 8:20's which I was comfortable at. I liked the course because you got a chance to see the faster people come back on the parkway a few times and cheer them on which occasionally made me run a little harder. The last few miles I struggled keeping pace due to my foot cramping up every time I was in the toe off phase of my run. I managed to keep them in the 9 min mile range to end up with a overall time of 1:55:22!!!!!
Overall standings were: net pace 8:49/ mile: 15/55 people in my AG, 72/327 Females, 216/584 runners!!
Let me put this out that I have been consistently training for the last few months. Putting the effort into my workouts. Every workout I had served a purpose. I was focused and determined.
In the last few months I changed my diet as I was having issues with migraines, bloating, not feeling myself which in return lead me to drop 30 pounds, most which I will say was a little baby weight that was itching to come off! I really think eating well, fueling well, recovering well all had to do with my success of this half marathon.
Pros of the race- Smaller race size, contained to parkway, good amount of water stops, Flat, Nice Race shirt, gorgeous Medal, Nice post race food variety, Warming tent before and after!
Cons of race- Out and back x 2 (can be pro too, I guess!), Lack of crowd support.
I definitely have another goal in mind and that is to get under 1:50:00 for Syracuse Half in 4 weeks!!
I have some work to do!!
Happy training!!! :0)
Its been a crazy ride!
I would like to start out by saying that I am overly joyed at how this half marathon went. I could beat myself up and say I did this and that wrong, which I have, but I need to stay true and say it was a good one for me.
I had one goal and that was to get under 2 hours for a half marathon.
The days leading up to the half, I ended up with a virus that would take me out of commission with a really bad sore throat for a few days and then a stomach bug that infected the whole family! I tried not to let this bother me and stick to envisioning a great race for the weekend ahead!
The day was perfect, high of 40 degrees, sun was out. I saw many familiar faces and friends at this race. It was like a running family reunion!!
I situated myself towards the front of the pack. I was going for the goal. I was feeling great, feeling rested. Ready to rock 13.1 miles!
The run was an out and back course x2. It was nicely contained in Onondaga Lake Parkway in Liverpool. One of the better things about this run is that it Benefited Ophelia's Place. A sanctuary for people to go who have eating disorders. Their vision is To change culture and to empower individuals, families, and communities to embrace health, beauty, and happiness at any shape and size to share a message of body celebration. I loved that the race was full of eating disorder statistics and what Ophelia's place has done. I didn't get a chance to read them all while racing, but such a strong message was told.
Onto the race- I started out too fast, running 8 min miles the first 3 miles, Was able to pull back a little to 8:20's which I was comfortable at. I liked the course because you got a chance to see the faster people come back on the parkway a few times and cheer them on which occasionally made me run a little harder. The last few miles I struggled keeping pace due to my foot cramping up every time I was in the toe off phase of my run. I managed to keep them in the 9 min mile range to end up with a overall time of 1:55:22!!!!!
Overall standings were: net pace 8:49/ mile: 15/55 people in my AG, 72/327 Females, 216/584 runners!!
Let me put this out that I have been consistently training for the last few months. Putting the effort into my workouts. Every workout I had served a purpose. I was focused and determined.
In the last few months I changed my diet as I was having issues with migraines, bloating, not feeling myself which in return lead me to drop 30 pounds, most which I will say was a little baby weight that was itching to come off! I really think eating well, fueling well, recovering well all had to do with my success of this half marathon.
Pros of the race- Smaller race size, contained to parkway, good amount of water stops, Flat, Nice Race shirt, gorgeous Medal, Nice post race food variety, Warming tent before and after!
Cons of race- Out and back x 2 (can be pro too, I guess!), Lack of crowd support.
I definitely have another goal in mind and that is to get under 1:50:00 for Syracuse Half in 4 weeks!!
I have some work to do!!
Happy training!!! :0)
Sunday, December 1, 2013
Kiwanis Turkey Trot 5K Review
Few days late but still note worthy! Quick recap....
Thanksgiving morning I was off to the race at 8:30 as this was a late start at 9:15Am. It was snowing and teen degree temps!! What was I thinking?!
Slipped and almost fell prior to the race, but caught myself on the car that was parked next to me. Actually had a big THUD. People were in the car laughing at me! Well, Karma....but, It was kind of funny!
Met some of the Lake Effect Run crew that I love so much! They are like family! You don't see them for a while but they still great you with a warm smile and a hug every time you see them!!
Lined up according to my predicted pace which was 8-9min miles. Well, the gun went off, it took me almost 2 min to get to the start line. There were people walking, WALKING, in front of me!! (Note to self: line up closer to the front.) It took me almost 3 min to get past all the slower runners, that my first mile was 10 min. WTH! I had so much time to make up.
They changed the course last year, didn't realize it. It was now hillier. Every turn you made, there was a hill!!! No lie!
I wore trail shoes, thinking the slush and slip would be better. Never again for a race. My feet fell like lead! They lighter the better for me!
I made it to the end, and saw my time. For sure this was not a PR day. I was a little ticked, but got over it quickly.
Got in my car, went home, And enjoyed a Whole 30 Thanksgiving meal!!
Time: 28:23. 25/122 in AG 30-34
On a side note, I completed my first Whole 30!!! Didn't even cheat ONCE!! I am a strong woman!
I stepped on the scale today. I am 17 pounds lighter than when I started! What a difference in my mood, my well being. I feel so amazing right now. Its not about the weight I lost. Its about finding a healthier way to eat. A blueprint so to speak. Those of you who want to do it but have failed, my advice to you is to think real hard why you want to do this "diet". Think about that every time you want to pick up some processed, sugary foods. If you think of why you want to start, you wont stray. Trust in yourself.
Last week in numbers:
Swim- Still NONE. Cant wait for that pool to open!! December 9th I will get back to the pool I swear!!
Bike- Making it an effort to get on 3 days per week for 45-60min at a time
Run- Big run focus as 2 half marathons are on the horizon- 28 miles this week!!!
Strength- 30 min
Happy Training!!!
Thanksgiving morning I was off to the race at 8:30 as this was a late start at 9:15Am. It was snowing and teen degree temps!! What was I thinking?!
Slipped and almost fell prior to the race, but caught myself on the car that was parked next to me. Actually had a big THUD. People were in the car laughing at me! Well, Karma....but, It was kind of funny!
Met some of the Lake Effect Run crew that I love so much! They are like family! You don't see them for a while but they still great you with a warm smile and a hug every time you see them!!
Lined up according to my predicted pace which was 8-9min miles. Well, the gun went off, it took me almost 2 min to get to the start line. There were people walking, WALKING, in front of me!! (Note to self: line up closer to the front.) It took me almost 3 min to get past all the slower runners, that my first mile was 10 min. WTH! I had so much time to make up.
They changed the course last year, didn't realize it. It was now hillier. Every turn you made, there was a hill!!! No lie!
I wore trail shoes, thinking the slush and slip would be better. Never again for a race. My feet fell like lead! They lighter the better for me!
I made it to the end, and saw my time. For sure this was not a PR day. I was a little ticked, but got over it quickly.
Got in my car, went home, And enjoyed a Whole 30 Thanksgiving meal!!
Time: 28:23. 25/122 in AG 30-34
On a side note, I completed my first Whole 30!!! Didn't even cheat ONCE!! I am a strong woman!
I stepped on the scale today. I am 17 pounds lighter than when I started! What a difference in my mood, my well being. I feel so amazing right now. Its not about the weight I lost. Its about finding a healthier way to eat. A blueprint so to speak. Those of you who want to do it but have failed, my advice to you is to think real hard why you want to do this "diet". Think about that every time you want to pick up some processed, sugary foods. If you think of why you want to start, you wont stray. Trust in yourself.
Last week in numbers:
Swim- Still NONE. Cant wait for that pool to open!! December 9th I will get back to the pool I swear!!
Bike- Making it an effort to get on 3 days per week for 45-60min at a time
Run- Big run focus as 2 half marathons are on the horizon- 28 miles this week!!!
Strength- 30 min
Happy Training!!!
Sunday, November 24, 2013
Whole 30...Almost complete!
I have been doing the Whole 30 Diet for the last 24 days. I got inspired to do this after my old coach Mary Eggers started doing this and feeling really good on it. I figured, what do I have to lose?
I got the book It Starts with Food and read it. Started to cut out all the junk that first day of reading the book! Now, I'm 24 days in and I'm hooked!! I never feel deprived or hungry. The only thing I have craved for the last few days is a piece of Chocolate. Only because my man decided to bring it into the house!
A few things I have come to the conclusion so far on this diet is...
1. You have to really like eggs
2. You have to really like onions. And for me, I do, but I hate chopping them and smelling them before they cook! I get really nauseated!
3. You have to chop a lot! And frankly, I'm not that good at chopping and have almost cut my finger a few times!!
4. Coconut oil is my new staple
5. I'm so glad I can eat sweet potatoes more often!
6. Coconut milk took some time getting used to
7. My new craving has been kale chips and coconut chips
8. I am ok with Black Coffee
9. I am in love with Paleomg.com recipes! and nomnompaleo!! and a few others of course!
10. I love Larabars!! They are all natural and yummy!
11. I am pretty regular now. I Know, TMI, TMI!!!
ok, So back to the training.
Swim- Um, yeah..what is that. This month had been a big FAT zero!! The pool has been closed and it isn't working with my schedule at the moment. I have been doing some land drills, but we will see how that turns up poolside. The pool is closed because of repairs until December 9th!!! OMGEEE!!
Bike- I have been doing a killer spin class on Friday mornings! It really is awesome! Now they have new spin bikes at my local Y with cadence and watts!! Its a competitive thing when Im in the class to see the other persons info on the screen!! Makes me go faster!! It helps that most of the class is triathletes too of course!! I also try to get 1-2 bikes in by myself at home when I can.
Run- Big Run focus right now. I have been consistently running 5-6 days per week. With longer runs on the weekend. Total mileage has been between 25-30miles per week. Getting ready for some 1/2 Marathons!!
Strength- This week I figured it was time to add some strength at least 1-2 times per week. I added some Legs and Abs this week and am still feeling it!! Ahh!!
Happy Training!!
I got the book It Starts with Food and read it. Started to cut out all the junk that first day of reading the book! Now, I'm 24 days in and I'm hooked!! I never feel deprived or hungry. The only thing I have craved for the last few days is a piece of Chocolate. Only because my man decided to bring it into the house!
A few things I have come to the conclusion so far on this diet is...
1. You have to really like eggs
2. You have to really like onions. And for me, I do, but I hate chopping them and smelling them before they cook! I get really nauseated!
3. You have to chop a lot! And frankly, I'm not that good at chopping and have almost cut my finger a few times!!
4. Coconut oil is my new staple
5. I'm so glad I can eat sweet potatoes more often!
6. Coconut milk took some time getting used to
7. My new craving has been kale chips and coconut chips
8. I am ok with Black Coffee
9. I am in love with Paleomg.com recipes! and nomnompaleo!! and a few others of course!
10. I love Larabars!! They are all natural and yummy!
11. I am pretty regular now. I Know, TMI, TMI!!!
ok, So back to the training.
Swim- Um, yeah..what is that. This month had been a big FAT zero!! The pool has been closed and it isn't working with my schedule at the moment. I have been doing some land drills, but we will see how that turns up poolside. The pool is closed because of repairs until December 9th!!! OMGEEE!!
Bike- I have been doing a killer spin class on Friday mornings! It really is awesome! Now they have new spin bikes at my local Y with cadence and watts!! Its a competitive thing when Im in the class to see the other persons info on the screen!! Makes me go faster!! It helps that most of the class is triathletes too of course!! I also try to get 1-2 bikes in by myself at home when I can.
Run- Big Run focus right now. I have been consistently running 5-6 days per week. With longer runs on the weekend. Total mileage has been between 25-30miles per week. Getting ready for some 1/2 Marathons!!
Strength- This week I figured it was time to add some strength at least 1-2 times per week. I added some Legs and Abs this week and am still feeling it!! Ahh!!
Happy Training!!
Sunday, November 10, 2013
Training with a busy life
I cant believe its been 2 months since my last post! There is a lot happening in this household and unfortunately this was put on the back burner. Hoping to blog a little bit more now that My 10 1/2 month old son is finally in a schedule that fits our family well.
I have been keeping up with my running. I have been involved in our local Y running group which keeps me on track with my runs. I have slowly made it back to 90min of running on the weekend! My base runs have been anywhere from 30-60min at least 4 times weekly.
I have ran a few races last month and felt pretty strong throughout the runs.
Run for Their Life 15k- 1:32:54, 21/47 in AG 30-39
Empire State Marathon Relay- 3:46, 4th overall female team!!
Eastwood Park to park 5 mile run- 45:34 (9:05ave pace) 21/60 in AG 30-39
Biking has been going well. I have been getting on the bike for at least an hour 2-3 times a week. This is all I can afford to do at this time with the baby. I am not training for anything at this point, just trying to keep my fitness up for the spring when racing here in good ole Central New York will begin again!! I wanted to try cyclocross racing this year, but chickened out and didn't. I'm hoping to try to dabble into it more next fall.
Swimming has been less than stellar with running races on Sundays and with the pool closing at the Y for roof repairs. I don't think I have swam but half a dozen times in the last month!! YIKES!!
Also, I am on Day 10 of the Whole 30 program and feeling great!! I have lost a total of 10 lbs in the last 10 days. I don't feel deprived or hungry during the day. The funny thing is, I am starting to crave fruits and vegetables!!
I will try and keep up on my posting and post at least once per week!!
Happy training!!
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