jog

went out in racer st's with bj, friend from h.s. xc and also work. held a conversation but was breathing hard - couldn't keep up with my good form tonight! averaged 7:19 pace for 5.37 miles logged. DEFINITELY need to get back on the speed work. Went good. Felt smooth. Focused on good form and using gravity to help propel me, keeping all the action behind me, vs in front. found that i was a bit hard of breathing - i couldnt keep up with my form ha.

eek haven't posted in a while

had an interesting run today! was not able to get distance in as i was pushed for time this morning. we went over to this park near leahs she has been meaning to explore. a friend told her about it who said he runs there a lot. we get there though and all we see are mountain bikers. i head out solo on the trail and immediately its a series of intense rolling hills, and there are about five bikers camped out ready to ride them. the course leveled out a bit once i got in the woods though which was nice because the terrain was so tough for a while i felt like puking hah. took my shoes off at about 17 minutes because i had looped back to my car on accident and my shoes (my big aasics) were driving me crazy. got some funny stares and interesting comments after that! decided im going to try to dedicate my racer's for races only and keep the clunkers on otherwise :-(. the contrast will feel good to go to such a light shoe to race in though and i still plan on doing vibrams 2-3 days a week. overall, ran for 40 minutes and really got in the zen once i got going barefoot. enjoyed it.

Run after Chi

Duration: 1:16:59

Distance: 10.6

Vehicle: Vibrams

This was an interesting run, I went the first five with my sisters dog and felt like we had gone slow. Then I took like a 15 minute break to put him away, and then back on the road. I was thinking that I was going to be at around a 7:40 pace. When I checked it at home though I realized I had gone further than 10 miles and it turned out to be a 7:18 pace. I was so pumped. I am sore as can be, but the chi running tips helped me out adding to my previous knowledge of GFR tips. I tried to keep my head up high and my stomach strong.  Overall happy I went to the talk the other night, the more and more I think about it I am meant to design shoes it combines my two passions right now.

Number 145

This is the 145th post on this blog that is just plain awesome.

Friday: off

Saturday:
Tempo: 6:13

This was a good run for me. I got out and went at a very basic pace trying to warm up my legs for the tempo part of the run. I rant the tempo at a 6:13 it hurt like hell but it was a huge improvement since my last tempo and it felt really good to be able to go that fast again.

Sunday:

I did about 15 minutes of Good Form Running with an associate from playmakers in Okemos. She was very informal and helpful with getting your body in the correct posture and running more comfotably. It was me and my roommate who took part in the class, I am really happy she had the time to come out and help us with our form. After the class we went for a 6.5 mile run at a relaxed pace just trying to sweat out the toxins from the night before. It was a good run

trail run

i got my trail run in today which was awesome besides for the wipe out. OUCH. smacked down super hard. then the dirt stuck to me every where because i was soaked from the rain. i was looking super hot ;-).

not.

run felt good. felt like we were moving along but also felt easy. I tried to be conscious of running smoothly / evenly because i've been noticing lately that my shoes will scuff my shins sometimes, which i think is weird. ran with "the boys club" this AM - which is good because i like to have my pace pushed by guys, but then - i need to work on getting my fellow playmaker ladies out too ha.

p.s. ive neglected my training plan - i need to get back into fartleks and tempo runs! maybe we can do a tempo jog on saturday.

Runs and Yoga

Tuesday Run

Distance: 5.4 miles
Duration: 41:30

Fartlek

I did a fartlek to get back in to the swing of things with a schedule. I went out and warmed up for 2 miles, and then did a fartlek starting at a 1:30 time. It went ok, my legs were really sore at the end of the fartlek and then I cooled down for 2 more miles. Overall it was an ok run i then had to rush out to my meeting.

Wednesday

Yoga

I did yoga tonight to stretch my legs really good because they were feeling so tight. It really helped. I was just happy to take a day off of running and try to help prevent future injuries.

Recovery Run

Time: ?
Distance: ?
Vehicle: Vibrams

Decided it was time after resting my foot for so long to break out in the vibrams. I can't say it was a great run but it did feel great to get out today after being cramped up in the car last night. It was such a nice day too, I felt so happy to be able to enjoy it.

HALF MARATHON RESULTS!

http://results.active.com/pages/searchform.jsp?pubID=3&rsID=98894

GO US.

New Shoes New Times

Tuesdays Run: 

Duration: 30 minutes

I just went out and tried to get loose, really struggled and had problems with my stomach hurting. I need to breathe better out there.

Wed:  Clinic: :)

Thursday:

Duration: 33:20

Distance: 4.5 miles

Vehicle: New! Brooks Racer ST 4

Pace: 7:20ish

Wow this was so cool, I went out and just ran the way they taught me on Wednesday. I thought about what you said to align your self start jogging a little bit in the right form and swinging my arms then leaning forward and taking off. I would try to be concious of this about every 5 minutes. I just wanted to run properly so bad, I could feel myself taking off more and more too it was great. I am so happy I came up on Wednesday, I can't wait to tell more people about this. In fact I though about doing a project around it this morning, like some new running shoes all based around the GFR approach, just shows how much impact it had on me.

Runs.

Welp, ive missed a few days here so ill get my last two logged.
Distance run went good on saturday.
miles 5-6 were rough for some reason but then i got this weird adrenaline rush for miles 7-8 that carried me through 9 and 10. This weird occurance gave me the confidence that no matter what i will make it through my half marathon - i just have to kick through those parts where i maybe dont feel as good and know that i can recover. I also plan on purchasing some energy chews to eat throughout the race. Prob at miles 6, 9, and 12.

Run yesterday - good recovery jog after long run. Just went about 4ish on the trails. Wasnt really sore from my long run but i realized as i started running that it def did not feel easy and my body was resisting a little bit. I got over that and ended the run pretty smooth. I tried to stretch after which is something ive neglected lately and actually felt worse after stretching ha. But still - i need to get back on the stretches. Ive been using the foam roller lately and thats been working out great.

Yah PIE!

Duration: 1:03:15
Distance: 8 Miles
Pace: 7:55
Vehicle: Saucony shoes

Woot I made it. I was pretty nervous today when I knew I needed to run 8 miles or somewhere around that to feel good about next week. But I got out there and got it done. I started off with nice pace jog for about 5 minutes and then did some sprints of some sort to warm up me muscles. I knew with my achilles tendon that I need to get it warmed up to work through the pain and sure enough it worked out. I started out with what I though was almost to strong of a mile at about a "7:20 pace", but I would later realize that the mile markers on the trail I ran we're not accurate. Overall the run went really well, and I felt like I could have kept going after I was done with my 8. I did come home and eat some salmon and hommus, and cracked a beer then I was out like a a light ha. So yes i am sore it does feel like I did a big run today. But I am still standing and walking so I am ready for next week.

run yesterday

im going to start adding as many quality group runs to my docket as i can. my new wednesday engagement is in the park downtown in williamston. im going to meet up with my old cross boys, bj dave and mike and run with them. we had a great run last night, went out at about 9:30pm when i got out of work. Went about 7:45 pace. BJ is super fast elite athlete and Dave ran for state but he doesn't even wear a watch anymore because he is super relaxed about it now and Mike ran for Wayne State for a couple years but now is just a recreational jogger at this point, dont think he does road races or anything - altho they both have plans like you to do an iron man which is sweet. Anyway, we did a short 4 mile loop down town which was fun - goes by fast.
Form felt good - way better than the days before. Still slightly sore after and getting back into good form. Looking forward to a tempo run hopefully tomorrow, because i had planned to do it that night but obviously didnt want to throw a work out and a group jog.

time: 31 mins even
pace: 7:45
9:30 pm
4 miles

Wet and Wild

Duration: ?
Distance: 5ish miles
Tempo Mile: 6:57 :(

Today I did my tempo run, with a two mile warm up in the rain. The warmup was easy and I was feeling good. I was getting a little nervous for the Tempo since it was my first time running that fast in awhile. I stretched a bit and tried to jog into my tempo mile. Then the rain began to pour, and out went one of my headphones. Ha but it didn't matter it was time to run and time to run fast. I think I went hard until about 4 minutes in then my pants we're so heavy they began to fall and then my mp3 player fell out and I had to grab it. Overall the tempo mile was not so great, but i accept that it was my first in a long while. After wards I did two more to cool down. I know my aerobic fitness level is low right now and I am a bit out of shape, but I am trying to move forward and get back into it as quick as I can. I think i may run with my vibrams tommorow, just to see if it is the shoes holding me back, I hate those damn shoes. But yah 4 days in a row running.