October Foodie Penpals Reveal Day

I was paired with Andrea from Pennsylvania.  I told her that my favorite foods are dark chocolate, oatmeal, peanut butter and quinoa.  I also told her that I'd prefer it if she could send me local foods that I cannot find in my area.  And boy oh boy, did she deliver!

My Box of Goodies

She must have done her research about me by reading my blog or Yelp reviews since she picked up on my enormous sweet tooth! 

She sent a honey graham and dark chocolate vanilla sea salt caramels from Valos Chocolates which is based in Arnold, Pennsylvania.  I read about the company and the founder began his chocolate making career in Chicago!  That made me smile reading that.  The honey graham was a nice treat work, but the stars of the chocolates definitely were the caramels.  They were absolutely divine with the right amount of sweet and salty making it a perfect after dinner treat to keep my sweet tooth at bay.  Can you believe that I still have two pieces left?

She also sent over two packages of Nicholas Coffee & Tea Co. Gourmet Ground Coffee from Pittsburgh in the Scandinavian Morning Blend and Graham Cracker flavor.  They have been in business since 1919!  Unfortunately, I do not have a coffeemaker so I will have to buy a filer so I can make the coffee using my Keurig!  

Included in the package was Biscotti Brothers Bakery Granotti made with chocolate chips and sea salt.  I have never tried whole grain biscotti before.  My taste buds were pleasantly surprised when I took a bite.  Again, the sweet and salty flavors were awesome.  They are good to eat with breakfast and a cup of tea or coffee or as a snack.  They have whole grains so you can feel good eating them!

Lastly, she sent Ciciarelli Brothers salad dressing.  They have been in business for over 50 years.  However, it's not just a salad dressing.  It can be used as a marinade, in pasta salads and on white pizza.

Overall, excellent box and it has been wonderful having Andrea as my foodie pen pal this month!  I sincerely appreciate her efforts to put together a box filled with local goodies.

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Andrea's Box of Goodies

One day last week, a colleague asked me how my day was going.  “I had the best oatmeal for breakfast that I’ve ever had,” I replied.  He was a bit taken aback.  Not quite what he expected to hear!

But really, it was true, and it came to me courtesy of Jen, my October Foodie Penpal.  Jen is in Chicago, and she sent me a box of incredible local foods—this is perhaps the best package I have received in all of my months in this food exchange—definitely in the top tier. I was treated to a tour of Chicago in small bites, and it has me excited to visit there in January, when I’ll head in for the Modern Language Association convention.

The oatmeal was a perfect serving-sized pack from Milk and Honey, which is a restaurant I’d like to hit when I’m in town.  It’s their Cherry Almond Toasted Oatmeal, and it beat the heck out of anything I ever make for myself in the morning!  The fact that the oatmeal is toasted, I think, makes the difference, as well as the coarsely ground almonds.  There was flavor and texture there that was truly amazing.  Extra benefit:  I follow Weight Watchers, and so sometimes I can be afraid of packaged foods, even healthy ones, due to added Points Plus values, but this serving of Best Oatmeal Ever came with only 8 PP, which is not much more than a typical breakfast for me.  Score.

I’d told Jen that I try to eat healthy, and she sent a range of tasty things that have allowed me to treat myself without overdoing it.  Good flavors don’t need to come in big bites, and the many local sweets that were a part of my package provided me with a couple of weeks of indulgences.  Three caramels from Katherine Anne Confections—Rosemary Sea Salt, Banana Lemon, and Maple Bacon (ohmygoodnessyum)—were just wonderful, and the tiny Askinoise dark chocolate bar was excellent one night after dinner.  Just enough.  OK, I could have had maybe one more of those maple-bacon caramels, but still.

There was also some loose maté tea from David’s Tea, and that is a gift that I’ll be enjoying for weeks.  I get a little obsessive about teas when the weather gets cooler, and I had heard many friends say how much they like maté, so I’m glad to finally get a chance to enjoy some (this one is “Simply the Zest” with a nice citrus flavor).  I probably won’t give up my morning coffee, but the maté will add something to my afternoon repertoire when I need a little something-something but can’t add any more caffeine to my day.

Another healthy snack was a Mark Bar, which is made from quinoa and full of protein.  It says you can eat it before a workout, but I indulged midday.  And last, but not least, are some pepperoni sticks that we’re still enjoying—my eight-year-old daughter has found them, though, and so who knows how long they’ll be around?

I live near, but not at all in, a city, and so I forget sometimes the fun involved in shopping small producers and discovering neighborhood gems.  I not only found out about some of the places to go and things to eat when in Chicago (especially thanks to Jen’s lovely note that explains all of the places that these treats came from), but I have some renewed interest in getting out more and into my own nearby city of Pittsburgh, to which I moved not too long ago.  Maybe I can start out on a PA quest for some oatmeal that rivals what I got to try out this month.

Thanks so much to to Jen, and thanks to Lindsay at the Lean Green Bean for keeping this exchange going.  It’s so much fun!

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For more information about Foodie Pen Pals and to sign up, see Lindsay's blog for more details!

CM13: Second Time's the Charm

I broke sub 4:30 in my second marathon ever.  I also beat Oprah and my managing partner so I am pleased.  A longer race recap will follow in the coming days.

My CM13 Splits

I barely beat her and I barely broke 4:30.  I'm proud of myself nonetheless.  Looks like I won't need a third chance to break 4:30.

Up next?  Diddy perhaps?  The music mogul ran a 4:14 in NYC in the 90s.  Sounds like a reasonable goal, right?

Tomorrow tomorrow

The nerves going into tomorrow are high and will only get higher once I get into the city tomorrow morning.  I'm worried that I didn't train enough for this race.  I'm still struggling with the motivational issues I wrote about in my last post.  Thankfully, my monthly gift came Friday.  I'll still have to deal with it tomorrow, but it won't be as bad.

My training post the 20 miler hasn't gone over as well as I'd like mainly since I ran less than I should have.  But, that's been par for the course for this training season so I'm not too worried about it.  It's not like I can really do much about it now.  I'm going to show up tomorrow and run as best as I can.  The goals are: 1) to finish; 2) to beat my old time and 3) to PR.  

I ran 3 miles Monday and Wednesday and a shake out 2 this afternoon.  All the runs went over well and were pain-free.  I had my second to last PT session Friday and I did a lot of hip exercises and ab work.  My PT worked on my IT bands as well.

So yeah... not much I can do about it now... so I should probably pick out my race day outfit, pack my bag and get to bed.

Best of luck to anyone running Chicago tomorrow!  You will rock it!

I Kinda Want to BAIL...

I've taken my taper to a whole new level with the minimal running I've done since the 20 Miler.  But, life has gotten a bit hectic as of late.  My boyfriend of 9 years finally proposed last Thursday.  Needless to say, the focus hasn't been on running these days.

Two Saturdays ago, I was supposed to run 12 miles, but I was having some feminine issues and only completed 7.87 miles.  At least my legs weren't giving me trouble.  I contemplated on making up the remaining miles the following day, but skipped it.  My quads hurt like crazy after, but it was just a fluke thing and I have yet to figure out what caused it.  I didn't bother to run my 8 miler last Saturday and I don't regret missing that one bit. 

I got engaged!!  That's a good enough reason to put the running on hold.  It's not like not running for 4 whole days will really be that detrimental to my performance come Sunday, right?

However, the though about waking up early, going down to the city and schleping my ass down the streets of Chicago in search of my goal time don't sound like so much fun anymore. 

Oh... and I'm supposed to get my monthly gift Sunday... hum... how many feminine hygenine products can I shove into my SpiBelt?!  *shakes head*  Grrr... perhaps I can will my body to deliver my monthly gift before or after the race... (TMI: SORRY!)

Lazing around in bed with my fiancee and staring at my pretty diamond ring on my finger sounds much more appealing.  Yes, the goal was to improve upon my dismal time, but I thought it would be somewhat of a family affair this year.  Unfortuantely, my dad and my bro can't run due to injuries so it's just me.

I've got to get my head back in the game ASAP.  I'll remind myself of the following and hopefully this will serve as motivation:

1. Spent time and money on training and wouldn't want it to go to waste;
2. Don't want to hear the crap spewing out of my managing partner's mouth if he finds out that I didn't even show up to the race for no good reason at all; and
3. Having to blog about why I didn't run it for no good reason at all.

So yep... I gotta run it no matter what... I've come to far to quit.

If you have any motivation tips to send my way, please do!  Good luck to everyone running CM13 Sunday!  You will all do GREAT!

Weeks 14, 15 and 16 Recap: Is it October 14th yet?

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Hello everyone!  I'm still here and I'm still running.  I just haven't been blogging since I haven't really had much to say with regard to my training.

Truthfully, I would just like to get the race over with so I can take my life back.  I'd like to be able to run when I want and not because I feel like I have to run.  I'm looking forward to being able to wear my hair down and be able to sleep in on the weekends and in the mornings.

Mentally, I think I'm in a much better place compared to where I was last year.  I don't want to bail on the race like I did last year.  I completed a 20 mile run, which is a huge accomplishment saying that I didn't even run one last year.

My game plan is to stick with the 4:30 pace group, which is 10:18 per mile.  I think I can handle that.  I'll stick with them for as long as possible and try to pick it up at the end so I can achieve my goal time of 4:28.  That's an almost 20 minute cut, but I'm confident that if I maintain a run instead of dropping to a run/walk that it can happen.  I've also told myself that I never have to run a marathon again if I can achieve my goal time.  So, hopefully that will be incentive enough to get it done.  My performance will depend on a lot of things and weather will be a big factor.  I'm hoping for cooler temps like last year.

Week 14: 14.01 miles in 2:19:49 (9:59 average pace):  I ran along the DPR South with my training group.  Overall, it was a good run and I didn't have any major issues.  The weather cooperated too, which was nice.

I ran part of it with a woman who is training for the Ironman in Kona.  She's run the race there before.  I mentioned that I found out that former Pittsburgh Steelers, Hines Ward, was training for the race as well.  She mentioned that he's part of her team (Newton), but he's primarily advertising chocolate milk.  She said she met him once before.  How cool is that?  I totally look up to that woman since she's committed to being so fit and has completed multiple Ironmans.

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Week 15: 20.17 miles in 3:37:26 (10:47 average pace):  My little brother and I ran the 20 Miler at Busse Woods in Schaumburg.  My pace group leader and some other members from my training group were at the run so it was nice to see some familiar faces.  I was a little disappointed that I wasn't able to do a true dress rehearsal for the full.

I ran with my little brother whose training hasn't been going as well as he would like.  His longest run was 12 miles which he did a long time before the 20 miler.  So, it's crazy that he even completed the run.  He started to hit the wall around 14 miles, but was able to finish the run.

I stuck with him for 18 miles than took off.  I ran the last mile in an 8:46, which was way too fast.  I just wanted to get the run done!  I didn't pause my Garmin for any of my aid station breaks or our walking/stretching breaks.

My legs were OK and I worked out a pretty good eating and drinking strategy.  I also drank Gatorade and didn't have any tummy trouble so I was pleased.

Also, our pace group leader had to use the bathroom around mile 9 so we choose to run without her.  In retrospect, I kind of wish that I stayed with so I'd have the support of the group.  But, I'm confident that I definitely could have run faster so I will hopefully be OK for the full.

Also, the little bro and I decided that I should do my own thing for the race and not worry about sticking with him.  Plus, there will be 45,000 people running the race so it's not like he will be alone.

Week 16: 7.87 out of 12 miles (DPR North) - TOTAL FAIL:  I had some feminine issues going on the morning before so my mental focus was on that instead of my run.  I decided to run just 8 and didn't even finish that.  I suppose I could make up for it and run 4.13 miles later today.  I may do that after the game if I'm in the mood, but I doubt it. 

My philosophy is that I'd rather go in to the race a bit undertrained (which I would say that I am) instead of overtrained.  A plan like Hanson's would never be something I'd even dream of trying to complete.  Too many miles!!

My legs are feeling OK for the most part - my quads were a little sore post yesterday's run, which I will attribute to a hard PT session Friday afternoon.  Hopefully they'll be fine come race day.

In other news, my managing partner is also running the marathon this year.  He ran 21 miles one weekend and 20 the following.  He mentioned to my BQ marathoner attorney that he wanted to run the full 26.2 this weekend.  Personally, I don't see why anyone would do that.  Maybe it'd make him feel better mentally if he completed the full distance.  But, why risk getting injured?

Oh, and lastly, I mentioned to my pace group leader that my times to races have slowed down by about 2 minutes+ per event ever since I started training for the marathon in 2012.  He asked me if I should have trained with the 9:30 pace group instead of the 10:00 minute pace group.  I told him that I didn't think I could maintain the 9:30 pace for a long period of time.

But, maybe I could have and maybe I should have done that.  That way, I could run at the 9:30 pace as long as I could and then slow down.  Perhaps I would have been able to achieve my time goal.  Oh well.  What's done is done.  I suppose I could get back to my times from 2011, but that would involve the desire to do it on my part.  We'll see what happens after the marathon.  I'll have to reevaluate my goals and plan out what I want to do over the fall/winter and in 2014.

How's your training going??  Do you just want to get the race over with like me?  Would you ever run the full distance while training for a race?  Lastly, GO BEARS!!!!

Week 13 Recap: Another 18 Mile Run

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I successfully completed my second 18 mile training run in 3:00:47.  I didn't feel as good about it as I felt with my first one.  This was because it was a lot hotter toward the end of my run.  The first 15 miles went really well and then the wheels fell off the bus.  My other training group members were feeling the same way.  Therefore, we took extended walking breaks and hydrated a lot more.  There were points in the run where I didn't know if I'd make it, but I was able to power through and get it done.

My legs felt OK and my IT bands didn't bother me.  My right hip tweaked out a little bit during the run, but it was not anything serious.  My calves were sore post run and my Achilles still act up in the morning.  I'm doing my calf stretches per my PT's advice and that's supposed to help.

I had PT twice last week.  He worked on my right hip during my first session and stretched it and massaged it hard.  I almost cried.  On Friday, he used the dreaded stick to work on my right calf, hamstring and ITB.  I almost cried again, but he showed me pictures of his dogs so that helped.  I did a lot of hip work at PT this week, which I think is helping.

My PT asked me if I am more prepared for the marathon this year.  I told him that I think I am, but I really can't say for sure.  My IT bands hurt a lot less and I was able to put off PT until the 12th week of training.  I think I'm getting in about the same mileage and I haven't missed a long run yet.  My weekly long runs are another story though.

More importantly, I think my attitude toward the marathon is better since I know what to expect and I want to perform better this year compared to last year.  I really wanted to quit after week 15 after having missed my 20 miler for no good reason.  I'm definitely getting my 20 miler in this year. Hopefully I'll be able to achieve my time goal.

T-Minus 34 days until the marathon!  34 more days until I can get my life back!  GO BEARS!  Why are we losing to the Bengals?!  Hope your training is going well!

Buffalo Grove Stampede 10K Race Recap

Total Time: 55:14 (8:54 average pace)

9/21 age group

160/410 overall

38/147 women

Shirt, sticker and magnet - also pictured,
my new CEP compression sleeves which I used for the race

I came into this race without much of a time goal having run 13 miles the morning before.  I just wanted to run under 57:07 (9:12 avg mile pace), which is the time I'd need to run a 10K in order to run a marathon in my goal of 4:28:00.  It was also a hot morning so I wasn't expecting much.

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When we got to the race site, the announcer told us that we had to turn our bibs horizontal in order to get our times recorded.  Evidently the strip has to be placed up and down and it was misplaced on our bibs.  This is the first time that this has happened to me at a race.  It wasn't a big deal.

One guy tried to argue with my mom and I when we told him to turn his bib by telling us it was an RFD chip and would be read no matter now it was placed.  He eventually found me later and told me that he had caved and turned his bib.  Serves him right for being so smug!

First of all, I absolutely despise that the 5K runners and walkers get to start ahead of the 10K.  Shouldn't the longest distance go first?  The 5K started from 8:00 to 8:05 while the 10K runners had to wait until 8:22 to start.  Those minutes are crucial especially on a hot day.  Oh, and the top 5K runners were already finished before the 10K runners even started!

I bumped into my friends R and J from the training group and we chatted for a bit.  J wanted to run 9:05s to 9:00s while R wanted to run 9:30s to 9:15s.  I told them I wanted to break 57.

Course

Mile 1 - 8:36: The first part of this race is run though a residential area with windy roads and nice open stretches of road with minimal shade.  Yep.  It's a total pain in the butt when it's hot.  But, it's the start of the race so I'm still feeling good.

Miles 2 and 3 - 8:48 and 8:46:  These miles are run in the Buffalo Creek Forest Preserve, which is pretty, but the terrain is somewhat difficult.  You run down a hill before you get to mile 2 so you know you have to run up that bad boy on the way back.  It's two way running so you can see the elite runners zooming through the course.  Parts of the trail were shaded, which was nice, but there were some open areas, which were difficult to get through with the sun beating down on me.

Mile 4 and 5 - 8:56 and 9:05:  On the way to mile 4, I see the smug guy and I kind of wave at him.  In retrospect, this may have been an a-hole thing to do.  But, I don't really regret that I did it.  Spoiler alert:  I didn't see him pass me so I'm pretty sure I beat him.  But, with chip timing, you never know.  

In route to Mile 5, we run down a nice big residential road without absolutely no shade whatsoever.  The sun was beating down on the blacktop and I started to get pooped out.  Are we there yet??  I finally crossed Mile 5 and I knew that the bridge was up ahead, which I wasn't pleased about.  Also, I'm parched, but a volunteer tells me that there is water over the bridge.

Mile 6 to Mile 6:2 9:12 for Mile 6:  Now, the bridge was a pretty long one and yes, there was indeed water just shortly after it.  I also spotted J a little bit ahead of me.  Eventually I caught up to him and passed him when he stopped to walk.  He yelled at me to finish strong and I said, "You too dude!" 

I finally reached the 6 mile marker and I start gunning it toward the finish line picking off a few people along the way.  I could see the finish line so I started to dog it a little bit.  I felt some footsteps coming behind me so I picked it up and finished in front of whoever was behind me.  *WHEW*  It sucks to be passed on the sprint especially being THAT close to being DONE.

Immediately after the race, I felt like garbage.  The heat got the best of me.  Also, there were only four water stations on the course, which didn't seem like enough since it was very hot.  I dumped a lot of water on myself.  In retrospect, I wish I just carried my bottle, but it felt too clunky.

My parents and I checked our results to confirm whether we won anything, which we did not.  We headed to the pancake breakfast where we chowed down and headed out.  If you plan on going to the breakfast, leave as early as you can since the parking is tough and can get crowded.

Overall, good race, tough course and great price especially if you're a CARA member.  I definitely plan on doing this race again.

Week 12 Recap: The Graston Technique & More

I had my first appointment with my physical therapist Friday afternoon.  I left the appointment with this:

Hurts so good

My physical therapist used the Graston Technique on my ITB and it hurt so bad.  I almost cried.  I told him that he should put pictures of puppies and kittens on the walls of his office so his patients can look at them while they are getting beat up.  He offered a picture of his kids for me to look at, which helped take my mind off the pain.  Also, the above is him going "easy" on me.  He knew I had a long run this morning and a 10K Sunday to run so he didn't want to beat me up too much.

We also reviewed some exercises that I need to be doing to help my ITB pain and Achilles pain.  My Achilles doesn't hurt when I run, but is a little sore in the mornings and after the run.  I learned how to do self-active release therapy on my IT bands by doing knee bends while on the foam roller.  He gave me some great calf stretches to do as well since those muscles lead to my Achilles.

Overall, it was a good appointment and I look forward to working with him in the future.  He said that he'll focus on more manual work instead of exercises if my pain goes away simply from doing the exercises at home.  Needless to say, the exercises are going on the top of my priority list.

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In other running news, this morning's long run of 13 miles was somewhat of a struggle.  I finished it in 2:11:xx for an average page of 10:07.  However, the splits were all over the place.

The run almost didn't happen since I broke my only hair tie on the way to the forest preserve.  Thankfully I ran into a guy who had extras in his car.  His friend freaked out over not having one at a race so he put extras in his car so that never happened again.  *WHEW*  I dodged a bullet on that one.

Also, only two other people in my running group decided to show up today.  My pace group leader was sick and his back up did not show up today.  So, I was tasked with leading our group since I was on the only one wearing a GPS watch.

The other two runners decided to turn around at the hydration stop, which was at 4.6 miles.  We caught up to the 9:30 pace group.  They invited me to run with them, but there was no way I could  go for it.  I know I can average out less than a 9:30 pace for 13 miles, but they were running faster than that and I didn't want to overdo it since I have that 10K tomorrow morning.

The 10:30 pace group showed up as the other two runners were turning back so I decided to run with them.  The pace was a little slow at times, but I ran with an elderly gentleman who picked up the pace quite a bit so I was able to get to a decent average.  My GPS must have measured it wrong since I had to circle around the parking lot until I hit 13.  It's so weird.  If Garmin doesn't say I ran 13 then I don't feel like I ran 13.

Anyway, the trail was covered with debris from the rain that swept through the area yesterday.  I rolled my ankle twice - on a crab apple and on a tree branch and almost went down.  It got a bit humid toward the end and I just really wanted it to be done.

The legs felt OK - I did the hip exercises, calf stretches and used my foam roller beforehand so my legs were a little tired, but overall, it was OK.

Truthfully, I'm a bit worried about the 10K since it's supposed to be hot, but I'm not looking to PR or anything so it should be fine.  I just want to complete it.  I bought a pair of CEP compression calf sleeves so I may try those out tomorrow during the race.  They say not to try new things on race day, but this is more of a training run not a race so I think it'll be fine.  Stay tuned for my recap tomorrow or Sunday!

How's your training going?  How do you make sure you don't get injured this late in training with the race getting closer?  Any big plans for the Labor Day weekend?

August Foodie Pen Pals Reveal

This is my first month participating in the Foodie Pen Pal Program.  My delivery came from Susan, a vegan mother of two girls from the Jersey Shore, sent me my goodies.  I told her that I love tea, dark chocolate, almonds and oatmeal.  I also told her that I'd love foods specific to her area that and that I'd be interested in healthier and more natural foods.

Her note informed me that Jersey is the garden state and that they are known for their sweet corn, which she included in her box.  She also included Old Trenton Crackers, which are a staple at New Jersey diners.  She sent a Zuppa Toscana Tuscan White Bean Soup mix to go along with the crackers.

The box also included Jasmine Green Tea from Wegmans, which is an awesome grocery chain out East.  For you Illinois folk, think, like Mariano's, but better.  She also sent me a Blueberry Muffin Larabar, Old Wessex Ltd. Scottish-Style Porridge Oats and a Swiss Dark Chocolate with Honey and Almond Nougat Toblerone.

The boyfriend and I made the soup and ate it with the crackers.  It was delicious!  We also ate the soup with a side of the sweet corn which we made with some pancetta.  I've also sampled the tea, which was also delicious.  I'm sure the rest will taste great!

A big thank you to Susan for picking out awesome goodies for me to eat!
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I sent my box to Kim.  She doesn't have a blog, but was willing to write a guest post.

For this month of Foodie Penpals.  I was paired with receiving my box from Jennifer.  She got specifics from me,  such as, allergies, dietary restrictions, and likes/dislikes. When I received my box, I was amazed! Nothing she sent would go to waste. I loved everything she packed for me! I love unique, one of a kind and local food you can't find anywhere else! 

This is what was in my delicious box:
-Strawberry Preserves from Lambs Farm. The farm helps those with developmental disabilities by employing and giving them vocational and residential services.
-Green River Soda. A lemon-lime caffeine free soda that originates in Chicago and was established in the prohibition era.
-Frontier Soups Illinois Prairie Corn Chowder. Another local favorite.
-(3) The Spice House Spices. I received garlic salt, mulling spice, and a cheese sprinkle.
Last but not least...
-Carols Cookies. A Toffee Crunch Cookie with ooey gooey caramel goodness!

Thank you Jennifer for my box and anyone would be happy to be your receiving Foodie Penpal!

For more more information on Foodie Pen Pals, go to Lindsay's website above!

Can't wait to see what next month brings!

Acceptance & Another Race

I have finally come to a decision on the ideas I posted about here.  I'm going to run the Buffalo Grove Stampede 10K only.  I haven't raced a 10K since September 2011.

First, I've done the race twice before and have enjoyed the course and the post-race pancake breakfast.  The course is part residential and part trail and is somewhat challenging.  I can use my time and enter it into the McMillan Running Calculator to see if my goal of a 4:28:00 marathon is even feasible.

Plus, the race will only cost me $21 since I am a CARA member.  $21 for a 10K with a sweet pancake breakfast is pretty much unheard of these days.  

The Twilight Shuffle in Libertyville costs $45, which is too high for my taste.  I'm OK paying $25 to $30 for a 5K.  Anymore that than seems like too much.  Plus, my ITBs will probably hate me if I race twice in one day.  They already kind of hate me now.  And, I don't want potentially injure myself and ruin my chances of running the marathon.

McMillan says I should be able to run a 10K in 57:07 or better, which I think is doable.  It will really depend on how I feel that morning and the weather conditions.  I'm way off my 10K PR so I won't attempt to run that.  My course PR is a 51:16.  Eh... I highly doubt I will get close to that, but we'll see.

In other news, this is how I feel about my train companion:

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But, I've sort of embraced it at this point.  I always get a sense that I'm being talked down to and that I'm a total newbie/fat turtle, but eventually, these feelings will subside and I will get used to it.  And, the conversation is bound to circle and there will be nothing new to discuss.  I wait for that day.

What races do you have coming up?  Have you ever left work early or came to work late because for a run?

Week 11 Long Run Recap: 18.12 Miles!

I ran 18.12 miles Saturday morning and survived!  This marks my longest marathon training run so far. I'm pleased with myself for getting it done.

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• Total time: 3:00:09.  
• Splits were as follows: 10:08 10:14, 9:51, 10:13, 9:57, 9:48, 10:01, 10:06, 9:55, 9:57, 9:52, 9:50, 9:52, 9:44, 9:45, 9:47, 10:10 and 9:51.  
• The last .12 was run at a 9:23 average pace.

We ran north on the Des Plaines River trail and most of it was shaded.  There were some open areas, which were tough to run through toward the end since it was starting to get hotter.  On the way back, I felt like there were more elevation and incline changes, which also were rough.

Most of my group, which was bigger this time, opted to run 16 miles.  Only three other runners opted for 18.  One guy added two at the end to get to 20.

Yesterday evening, we had our mid-season pizza party.  It was nice to see everyone enjoying themselves and out their running clothes.  It was hard to recognize people!  At dinner, the bf and I socialized with a couple who used to run in my pace group.  Their two daughters were adorable.  Kids do say the darndest things!  We got gelato with them after and had a nice time.

Overall, Week 11 went well, but I definitely have to make a better effort to get more runs and longer runs in the week.  PT starts Friday as well and I'm looking forward to that.

How's your training going?  Have you ever socialized with running friends/acquaintances in a non-running setting?

"Are you a runner?!?!?!" & Other Potentially Stupid Ideas

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I’ve been taking the physical therapist’s advice to heart and wearing my old Brooks Adrenaline GTS 12s for my commute to and from the office despite how ridiculous they look with my summer attire.

 

As I was getting off the train, a man who I stand by in the morning while waiting for my train noticed my shoes. He asked me if I’m a runner. In my morning haze, I replied honestly telling him that I am. In retrospect, I should him told him that I got them at a garage sale.

 

Now, I know he runs because I’ve overheard him chatting with his train ride companion about running. And, by the looks of him, I feel like he’s fast.. definitely faster, fitter and more hardcore about running then me.

 

So, we chatted for a bit. He told me about his running group and why they are better than the one that I’m currently training with due to having more water stations.   Later on, he asked me how many 20 milers I am planning on running before the marathon.

 

Um… what??  You think I need to run more than one 20 miler?!  No way!!  I politely informed him that I will be aiming to run one 20 miler since I failed to complete one last year. I thanked him for his advice, he wished me luck and I was on my merry way.  He gave me a hearty hello when he saw me this morning.  I dread the conversation that I foresee coming post marathon.  I will not be starting it unless I achieve my time goal.

 

*shakes head*

 

Sometimes, you just have to take the advice you’re given with a grain of salt. I’m sure his intentions were good and not to make me feel bad about myself. I think I’ve just been comparing myself too much to other runners. Sometimes, I look at my training’s progress and feel bad myself since I feel like I had so much potential to become a better runner and it all went downhill.

 

But… it is what it is and I know why I am where I am.  I have some ideas in the works for what I’ll do with my running post marathon especially if I fail to hit my goal time. Stay tuned for that.

 

To double up or not to double up?

 

So, I have to run 16 miles this week before Saturday's 16 miler.  I'm only at 4 miles this week.  Ugh... total fail at getting up early once again.  No excuses this time - just plain didn't do it.  So, I thought maybe I could run 6 this morning and 6 at night after work.  *chuckles*  Who am I kidding?  So, I'm going to run 4 tonight and 4 tomorrow morning.  I'll have a total of 28 miles if I run only 16 Saturday and that's more than I ran last week.  Yep... that's the game plan.  Hope I stick to it.  *sigh*

 

Lastly, I'm really itching to run another race.  I used to race a few times a month before marathon training.  The run for the last week of August is just 12 miles, which should be easy peasy.  *crosses fingers & knocks on wood* 

 

The following day, there's the Buffalo Grove Stampede 10K or 5K at 8am and the Libertyville Twilight Shuffle 5K at 6pm.  I kinda want to run both races.  First, it'd be a good test for me to see how I run on tired legs.  And, I would have run a total of 9.3 miles so I can knock that off my weekly runs.  Second, I think I can do it so long as I don't actually try to go all out at these races. 

 

However, knowing me, I'll want to race them both and risk further injury to my ITBs by going all out.  So... eh... IDK what to do, but I definitely want to run a race again soon.

 

Thoughts?  Suggestions?  Is my idea really foolish?  Have you ever run or raced in the morning and then again at night?  How do you handle it when people ask you if you're a runner?  Do you like it when other runners give you advice?

Phone call to my PT

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Truthfully, I've been living in denial regarding my ITB syndrome that has continued to plague me.  It did not heal completely.  The blame goes all on me for failure to keep up with my strength exercises and foam rolling post CM12.

However, this issue must be addressed.  My legs hurt when I run for an extended period of time on surfaces harder than the trail.  My leg (usually the left) will just get really stiff and then my form gets messed up causing pain.  It goes away after a while.  This has happened during various races I've run this year and on my training runs around home, which were run on sidewalks.

The trail is nice because it's easier on your legs, but not good in terms of training to run a marathon on the streets of Chicago.  Perhaps I should try to get to a site downtown so I can run along the Lakefront Path and see how my legs hold up.  But, let's be real... that's not going to happen unless I spent the night in the city.

So, this afternoon I called NovaCare's injury hot line on my lunch break and I was able to talk to a super helpful PT so gave me suggestions and advice on what I should do with my injury.  Unfortunately, this is not my first time with PT so I pretty much know what I have to do.

My game plan is to get an updated script from my PCP authorizing my PT sessions and I've already called the clinic where I was treated last year and I made appointments starting next week through the middle of September.  Hopefully I won't have to be seen a lot.

But, I liked being seen often since it forced me to be somewhat accountable for doing the exercises at home.  Also, my PT is certified at active release therapy (ART), which is what I think I need.  He was able to massage and stretch my muscles well.

I feel somewhat ashamed of myself that I have to return to PT, but at the end of the day, I know I have to be treated again.  And, hopefully this will be my last time at PT.  I'm going to have to plan my running scheduled around PT, but it can and must be done.

As far as my goal time, I'm not going to write it off yet.  I really want to hit that time goal so I have to just keep pushing and working hard and hopefully it will happen.  *fingers crossed*

Week 10 Recap: 16 Miles & a Dead Garmin

Training Miles: 29

Miles Run: 26

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I ran 16 miles with my training group yesterday and it went surprisingly well.  Unfortunately, my Garmin died at 15.70 miles!  I ran that in 2:37:42 (10:03 average pace).  So, I'll estimate that I finished 16 miles in 2:40ish.  So, overall not too bad.  I was only going to run 15, but the rest of the group wanted to run 16 so I went for it.

My splits were as follows: 9:53, 10:22, 9:37, 9:57, 10:01, 9:55, 9:47, 10:11, 10:20, 10:20, 10:04, 10:17, 9:56, 9:55, 10:10 and 9:53.

I felt shockingly good toward the tail end of the run so I went for 16 instead of 15.  My legs felt pretty good.  I had some ITB pain in both knees during the run, but nothing super painful.  I've also been experiencing some slight pain in my right heel.  I hope it's not my Achilles.  I think I will call NovaCare's injury hotline to get it assessed.  I managed to push it to week 11 so that's good I guess.

I decided not to pursue therapy at the clinic by home for a variety of reasons that I won't go into detail in this post.  Plus, NovaCare is the trusted PT of CARA's training program so that's another plus.  I've been seen there before and I liked it.

Unfortunately, I still have been bad about getting my long weekly run done.  The runs are only going to get longer as well so this worries me quite a bit.  I will have to plan out my week and try my best to get it done.  I am worried about the heat that's supposed to return to the area this week.  I may have to get the runs done on the dreadmill, which isn't preferred, but at least I'm getting in done.

In other news, I'm starting to feel somewhat down about my training.  I'm more tired than usual and sometimes I get cranky and just want to stop it entirely and enjoy the rest of my summer.  But, it's not to this point yet.  Hopefully it won't get there.

Also, I'm beginning to wonder whether my desire to break my time goal is even possible and even if it is realistic for me to think I can finish it in that time.  My pace group leader thinks that it is, but that it depends on the weather.  He also mentioned that I may want to train more, which definitely is true.  He's an advocate for winter training and hill work... none of which I do.  This makes me wonder if I should simply let go of that time goal and just hope for improvement.  Maybe I'm putting too much pressure on myself to meet my time goal.  Is it really realistic for me to cut my time by almost 20 minutes?

Hope you're training is going well and that your head is in a better place then mine!  How do you set your goals so you make sure they are realistic?  Am I being overly ambitious?

Week 9: A Solo Long Run & Some Funny Race Day Pics

Week 8 Mileage: 24

Miles Run: 20.02

I ran the following: 3 Tuesday, 3 Thursday, 4 Friday and 10.02 this morning.  I was supposed to run 3, 7, 4, 10.  

I'm still having a hard time getting in the semi-long run during the week and I know I need to do this.  I'm going to have to suck it up and either A) wake up even earlier to make sure I get it done in the morning or B) go after work despite what the weather conditions may be like outside or run the miles on the dreadmill at the gym.  I don't really like option B so hopefully that will be enough motivation to go for option A.

I ran alone this morning because:

1. I failed to get ready early enough.
2. I was scared since I've been eating a little too much fiber over the last two days and wanted to make sure I could get home if any issues happened on the run (spoiler alert: they didn't!)
3. I wanted to test myself to see if I could run at my target pace solo.  Granted, I will run the marathon with a pace group, but still.
4. I wanted to see how my legs would hold up on the sidewalks instead of the softer trail.

Also, the outside of my right knee and the inside of my right knee are starting to bother me.  I will attribute it to going a bit too fast on Tuesday's 3 and not taking the full time to recover post run.  I'm going to give myself two days of rest and hopefully these issues will subside.  If not, I will pursue alternative therapy - a band for my ITB and therapy if it gets more serious.

My splits were: 9:44, 9:29, 9:36, 9:55, 10:06, 9:57, 9:57, 9:48, 10:20, 10:15.  I had a hard time slowing my pace down, but was able to get it to target pace later in the run.  I had a rough time at the end since it started to get hot and I just wanted to be done.  Mentally, I lost focus, which isn't a good thing.  But at least I got it done!

In closing, I leave you with these little gems** from this race.  

Does anyone have tips for me on how to keep my mouth closed while running and how to take prettier race day pictures?  

**These bad boys look awful  and I am seriously contemplating racing with a paper bag over my head (with holes cut out for the eyes and mouth) so I can avoid seeing these.  Why must photographers take pictures during a race anyway?!

Hopefully your long runs and training are going well!  Any plans for the weekend?  How are you liking the cooler summer days?  Yay for less humidity!

Week 8 Long Run: An Almost Perfect Pace

I got a long run in this morning with my training group and I am very pleased with myself.  I knew that I would HATE myself this whole weekend if I did not choose to run.  So, I got up early and went for it.  Next week is a much needed cut back week.  I will plan my runs better so I make sure I get all the mileage in.

As for now, it's time to put my compression socks on and take a nap with my kitty!

This is Waveland. And, yes, she was named after the street in Chicago,
which is where she was found.

Also... how many donuts is 1382 calories?!  Haha... I need to really lay off on those.

Hope you all have a good long run!  What do you like to treat yourself with after a hard workout or race?

Bad Week + Super Bad Run = Epic Fail & and a Decision

I'm supposed to run 25 miles this week.  It's Friday and I have only run 9.01.  The long run for this week is 13.

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I definitely did not plan out this week's runs well hence the low mileage.  Here's a breakdown of what I ran versus what I wanted to run:

Tuesday: 3
- First, I failed to wake up early to get my run in outdoors in the morning when the weather was ideal.  So, I had to run outside after work when the temps were a little warmer - maybe in the high 60s/low 70s.  I ran 3 miles in 27:56.98 (avg pace 9:18), which wasn't terrible.  At least I completed the run despite the temptation to just go home and lay on the couch.  So far so good, I guess.

Wednesday: 6 miles aka SUPER FAIL DAY
- Fail 1: failed to buy monthly train ticket until very last day and missed my normal train, had to take the later one and got home about 30 minutes later than normal
- Fail 2: I still could have gotten the run in, but failed to do so because I chose to priorizie watching MasterChef.  I thought it was new episodes from 7 to 9 that night.  Turns out the first hour was a re-run!  I was so pissed at myself for not checking that ahead of time.

Thursday: 3 miles
- I ran 3.01 miles in 28:12.62 (avg pace 9:22) before work.  However, I had to only run 3 (as opposed to 6) since I woke up too late.  So, that was a semi-fail, but at least I did something, right?

Today:  6 miles
- First, I don't know what I thought trying to run 6 miles before a 13 (or 15) mile long run is even remotely a good idea, but I really wanted to get my mileage in since I'm supposed to run 25 freaking miles this week.  I woke up at 4:30 with every intention of getting out the door to run by 5.  However, it was raining a little so I waited to it to clear and didn't get out as early as I wanted.

The run started out really bad - like almost an 11 minute mile pace bad so I knew a 6 mile run was not in the cards.  I decided to see how I felt at the 1.5 mile mark and also to check to see what time it was.  It was about 5:22 and I hadn't even hit the 1.5 mile mark.  So, I knew there was no way in hell I was running 6 and getting home by 6am.  So, I turned around and it all went downhill from there.

I had to stop a couple of times to walk it out and to collect myself.  Also, on the way home, it started to downpour and I was just pissed at myself, but had to force myself to keep on going since walking would take even longer to get home.

I ended up running 3 miles in 31:00.94 (10:20 mile pace), which is way off my normal 3 miles run times anywhere from the 27:00s to 28:00s.

A Decision:

So, here's the thing... obviously I haven't run enough mileage this week at all and the thought of running 13 miles doesn't really seem feasible at this point.  Do I even bother to attempt to get a long run in or should I just screw it and take a rest day?

Option 1: show up to the group long run on Saturday and attempt to run & stick to 13 miles only

Option 2: maybe break down the mileage this week (13) and run 6 Saturday and 7 Sunday

Option 3: screw it all together and take a rest day, which truthfully, I probably need & get back on the boat next week (cut back week - thank goodness)

Any thoughts on what I should do??  Truthfully, I'm leaning toward Option 3 right now...  Ugh... off to shower and get ready for work.  Happy Friday all!  Hope your training is going better than mine!!

What Percent of Your Weekly Miles Should Be Your Long Run?

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Declan commented on my previous post about how not to run the majority of your weekly miles in one day and that the long run should only represent 25 to 30 percent on the weekly runs.

I haven't been able to stop thinking about this.  I've been following CARA's novice marathon training program which is almost identical to Hal Higdon's Novice 1 training plan.  I hadn't even thought to question it either.

When you do the math, the long runs amount to 50 percent of the total mileage for that week (except for the cutback weeks).  If you follow the Novice 1, the most miles you run in one week is 40, which is the same week as the infamous 20 miler.

So, let's say that I go off the Novice 2 training for Week 8.  The runs are: 4, 7, 4 and then a 15 mile long run.  Again, that breaks down to 50 percent.  I did some math to try to figure out what I'd need to do to have the 15 miler only be 30 percent of my weekly miles. (Side note:  I think my math is right, but if it's not - feel free to correct me!)

I'd have to bump up my mileage from 30 miles to 45.  That's a significant jump especially since I have yet to hit weekly mileage in the 30s.  Also, in order to get an even break down, I'd have to run 9, 12, 9 and then the 15.  Or, I'd have to split up the 30 miles over the course of 4 days, which translates to 7.5 miles a day if I ran Tuesday-Friday.

Neither of the two plans above are even feasible for me. 

First, my work schedule is not conducive to long runs greater than an hour if I were to run before work.  I can and have run after work, but I much prefer to run right away in the morning.  I can beat the heat if it will be hot that day and I like having that sense of accomplishment knowing that I was pounding the pavement while my whole neighborhood was still asleep.  I feel sorry for whoever lives above my garage since I'm opening that thing at 5:30 (or even earlier!) weekday mornings!

Second, the thought of running 4 days in a row kills me.  In fact, three days in a row is pretty hard for me as is.  I liked last week since I ran every other day and I felt like I gave my legs ample time to rest and recover.

As of now, I'm going to stick with the CARA Novice Program.  It's been around for ages and it's tried and true.  I followed it last year and was able to finish so hopefully it will happen again this year but with better results.  Plus, the long runs are supposed to be easy, comfortable and slower than the weekly runs, which mine are.  If I go slow on those runs, I'll minimize my chances of getting injured.

In other running news, I failed to make it out the door for my morning run since I chose to sleep in.  As for punishment, I have to run after work, which is not preferred.  And, the kicker is that I want to get up early Wednesday to run 6 before work.  This will be interesting.  I'll take today's run slow to save energy for tomorrow morning. 

I probably shouldn't have eaten a Good Humor bar, but our building was doing an ice cream social and it would have been a shame to miss that!

Does anyone else have any thoughts on this?  What percentage of your weekly run is your long run?  Is it OK to break up the longer weekly runs and run twice in one day as opposed to all at once?  It's not preferred, but it is better to get the mileage in or the distance?

Week 7 Marathon Training Recap: Deception on the DPR

Training Mileage: 24

Mile Run: 26.1

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Oooh, I should have run another .1 so I could make it 26.2!  Ha, but that is over the course of a week not all in one go.

Anyway, I was super good about getting in my weekly runs.  I ran:

• Sunday: 5K race in my neighborhood
• Tuesday: 3 miles in the morning before work
• Thursday: 6 miles in the morning before work*
• Saturday: 14 miles with my training group along the Des Plaines River Trial (DPR) going north**

* I had to get up at 4:30 and was out of my house and on the road by 5:00 to get this run in.  I even had to wear my headlamp for a little bit since the sun had not come up yet.  I was happy to have gotten the run in, but I worry about what I'm going to do when I have to run distances over 6 miles during the week.  I simply refuse to have to get up before 4:30 and I prefer get the run done before work.  

^ This is because I live in the 'burbs (bought a house in 2011) and work downtown so I waste 2 hours each day commuting on the Metra.  It beats driving though so I can't really complain.

** Our pace group leader tricked me into running 14 miles (this is the longest I have run since the marathon).  

We were supposed to have a vote when we got to the half way mark.  He usually just adds 2 miles on at the end and whoever wants to run more miles will join him.  The novices (aka me, myself and I) will call it a day when we return to the parking lot.  He also likes to call me a young punk and he reminds me that he is 55 and is adding on more miles whereas I just want to go home, take a shower, take a nap and shove my face with donuts.

However, this wasn't the case during this run.  I'm not sure what got into him... maybe it was the amazing weather, which was in the high 50s.  We ran past 6 miles to the hydration point, which was at 6.5 miles.  I thought we were going to turn around, but noooooooo, he suggested that we run half a mile up and then back and then stop at hydration.  My mental math skills weren't working and there really wasn't any turning back so I agreed to it.  We even ran past the 7 mile marker since our Garmins still weren't at 7.  I was about to lose it, but I had no choice other than to keep running.  *shakes head*  Yay for peer pressure!!

In terms of the run, I actually felt pretty good and I definitely attribute it to the cooler temperatures.  My calves were a bit sore, but I expected that.  My ITBs (both the left and the right) acted up a bit, but nothing too serious.

Overall, excellent week and thank you to the weather gods for the cooler weather.  Just make sure to make it like 30 degrees on October 13th!

How long did you go this weekend and how did it go?  What do you eat during your long runs?  Do you prefer gels or shot blocks?  Or, do you eat something else?  I'd eat donuts (obviously), but they are too big and too messy.

Run for the Cops 5K Race Recap: A New Personal Worst

Time: 25:26 (8:11 average pace)
Overall: 72/337
Age Group: 2/22
Sex: 17/180

Little Bro, Dad (3rd in AG) & Me
I ran with my sunglasses on my head the whole time.
Talk about running outfit FAIL.

 I achieved a new personal worst in the 5K Sunday morning.  However, my efforts were enough to snag second in my age group.  This is the second 5K in a row where this has happened to me.

Shirt & Medal

The race didn't go as well as I would have liked, but I was pleased with myself for completing it despite the rising temperatures at the end of the race.

I ate a a Chinese buffet the night before, which didn't sit too well with my stomach in the morning.  Chinese buffets are now on the do not do list prior to long runs or races.  Thankfully I was able to take care of business in the morning so my stomach was good during the race.

I also decided to be eco-friendly and walk to the race since the start was only a mile and a half from home.  However, I left a little later then I intended so I had to do a run/walk to get there on time.  I brought a bag with items I wanted post-race.  I probably should have skipped it, but I really didn't want to wear my shoes and sweaty shirt after the race.

I met my family while I was walking and we arrived at the race site a little bit past 7:40, which still gave us plenty of time to go through our pre-race routines.  My mom tagged along, but she opted to run around on her own since she didn't want to pay to run the race.  She would regret not registering later on (more on that later).

The theme for the race is run from the cops and members of various police academies in the area participate in the race.  They line up at the very back.  I noticed some guys carrying plastic billy clubs.  There was another guy who ran the race with an Army colored backpack.  That had to be uncomfortable.

Mile 1 - 7:54: A sub-8 split?!  Woo hoo!  I must have been excited to be running on my home course.  The little bro and I started together, but he pulled away from me early on.  I kept him in my sights and watched as he weaved in and out of other runners to get ahead.  Eventually I caught up to him and passed him.

Mile 2 - 8:09: The little bro caught up to me around a mile an a half as we entered in a newer subdivision with huge (and expensive) homes.  We started to run together and we both were struggling a bit with the heat.  There was not a lot of shade either.  I took a look at my watch and watched the pace on my Garmin climb up.  We got to mile 2 a little over 16.  At that point, I knew it would be hard for me to break 25 since I was fading.

Mile 3 - 8:21: I definitely faded from mile 2 to 3 hence the jump in pace.  Thankfully my brother was beside me so it gave me the motivation I needed not to start slowing down more or start walking.  People began to pass us and I didn't have any desire to chase after them.  The bro, on the other hand, was feeling it so he sprinted it in and managed to pick off another runner.  He finished in 25:14 which was a PR from his previous 5K time of 26:29.  I was super proud of him!  Oh, and in other news, he ran 6 miles, which is the furthest he has ever run.  He'll have to work harder to get to double digit runs so he can complete the marathon, but I think he can do it.

We hung around for the awards ceremony since my dad and I both placed.  The announcer said my last name right, which shocked me.  My mom would have gotten second in her age group if she signed up for the race.

I was touched watching all the younger kids collect their medals.  They were so proud of themselves.  On the way home from errands later that evening, I noticed one of the young boys who had won an age group award sprinting down the street.  He still had his medal and race shirt on.  I felt super proud of him too.  Hopefully he continues to run and earning medals can be very addicting.

Overall, I had a good time at the race and I may consider running it again depending on my training schedule next year.  It is in July, which isn't preferred, but it's only a 5K so it is doable.

Congrats to everyone who ran the Chicago Rock and Roll Half Marathon yesterday!  You are all amazing for being able to power through the heat!  Hopefully this week is less humid so I can get my weekly runs in outdoors!

Marathon Training Week 6 Recap: The Weekend Running isn't Over Yet...

Total Mileage: 18
Miles Run: 18

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My town hosts a 5K every April and I have participated in the race for the past three years.  However, I opted not to run the race this year because I didn't feel ready since I didn't run as much as I would have liked after the marathon.

So, I am now running this race in lieu of my missed hometown race in April.  The race ended up fitting well into my schedule since the long run this week was only 7 since it is a cutback week.  Ideally, I'd like to run a sub-25.  It would be even better if I could average a sub-8 pace, but I don't know if that's possible.  Look for my race recap to follow!  My brother and dad will also be running the race so it will be a family affair again.  We couldn't convince my mom to run with us this time.

The weekly runs were a lot harder to complete outside due to the stifling heat that has plagued the area.  I was able to run 3 miles Tuesday morning, but I had to run 5 miles Wednesday and 3 miles Thursday on the treadmill at the gym after work.  Running on the treadmill (aka dreadmill) sucks.  Mentally, it's awful since you feel like you are not going anywhere and the scenery doesn't change.  Thankfully Hell's Kitchen was on Thursday so I distracted myself with that while running.

The long run this week was awesome.  I ran 7.02 miles in 1:09:54 (9:57 average pace).  My splits were as follows: 9:55, 10:02, 9:42, 10:08, 9:55, 10:00, 9:56 and 10:18 for the last .02.  The weather wasn't too bad.  It was a little hot, but there was plenty of shade on the trail as well as a nice breeze.

Today, I realized how much I love having the support of a group for longer runs.  It makes the time go by so much faster as well since we chat while we run.  Also, I feed off the energy of the other runners and I am motivated to keep up.  I can't image running more than an hour by myself.  I run without music so it would be awfully boring.  Afterwards, I hang around to chat with the other runners from other groups and hearing their experiences is motivating to me.  Hopefully, as this training season continues, I will become more and more confident about being able to run the marathon well and achieve my goal time.

This has been a great week of training and I'm very pleased with myself for having run all the miles this week.  Of course, I would have preferred to run them outside, but it just wasn't possible for me with this heat.  Hopefully it will be cooler next week.

Good luck to everyone running the Rock and Roll Half Marathon tomorrow!!  Also, it is National Ice Cream Day tomorrow!  Who's excited about that?!  I know I am!  I'm planning on going to the best ice cream shop ever for my sweet treat.  Get the black raspberry chip if you go - you won't regret it!