Safety Runs

I do believe that starting in August I will be hosting free Safety Runs in the Marysville area. We'll meet at Jennings Park and just run as a group from 1-5 miles. No obligation, just show up and run with others and get to know your neighbors! C'mon! It'll be fun!

What a fantastic ride! It didn't start that way, though. I have been having full out anxiety attacks about these Saturday rides. Will I get lost? Will I be able to keep up? Can I handle this distance? What if I crash? What if I get a flat? By the time I get there my poor husband is muttering the "D" word (and probably the "F" word too), my dogs are holed up in the neighbor's house, my stomach is churning so bad I feel like I'm going to throw up, and I'm completely besides myself. Yet once I get ON the bike and head out for the ride my adrenalin takes over and all my fears relax. If I crash I get up. Flat? Change it. Lost? That's why God invented cell phones. Can't keep up? So what, you have a Garmin and can finish your ride distance on your own with the map. Today the weather was amazing. All the mountains were out showing off. There wasn't a lot of traffic. The climbs were challenging enough to make me curse a few times, but not so bad that I had to stop or drop to granny (except once at mile 42, but c'mon, it was mile 42). Normally I ride with the slow group, but somehow ended up in the middle group with Cheryl. For the first half I tended to be in the back of the pack, calling out "glass" and "car up" to no one (like an idiot). But as others tired, I just kept at a nice even pace and ended up finishing first and finishing strong. I attribute that to my endurance and not to my speed! I just didn't really get tired much. When I finished I went out on my run (just 20 minutes) and not a full mile into it fell on my face scraping my knees, chin, and hands. DARN! When all was done Cheryl (coach) congratulated on me on my strong riding. I have always felt strong on the run, pathetic on the swim, and semi-pathetic on the bike so that was a HUGE ego boost. I hope I can go into the next training ride feeling confident and not going off my twig in the morning. And I hope that the next one is equally as enjoyable. Activity Route: -- Elev. Avg: 211 ft Location: Seattle, WA Elev. Gain: +0 ft Date: 04/12/08 Up/Downhill: [+2641/-2641] Time: 08:03 AM Difficulty: 4.2 / 5.0   Weather: Fair   56 F temp; 61% humidity   56 F heat index; winds NW 3 Performance Distance: 45.61 miles Time: 3:31:03 Speed: 13.0 mph Pace: 4' 37 /mi Calories: 2226 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 02 +2' 25 8.5 -4.5 -4 ft 2 4' 04 -0' 32 14.7 +1.7 -128 ft 3 5' 01 +0' 24 11.9 -1.1 +3 ft 4 4' 19 -0' 17 13.9 +0.9 +13 ft 5 3' 46 -0' 50 15.9 +2.9 -20 ft 6 4' 24 -0' 12 13.6 +0.6 +59 ft 7 4' 13 -0' 23 14.2 +1.2 +13 ft 8 3' 57 -0' 39 15.1 +2.1 -36 ft 9 3' 37 -0' 59 16.6 +3.6 -29 ft 10 3' 55 -0' 41 15.3 +2.3 -26 ft 11 3' 51 -0' 45 15.6 +2.6 +4 ft 12 4' 03 -0' 33 14.8 +1.8 0 ft 13 4' 16 -0' 20 14.0 +1.0 +3 ft 14 6' 26 +1' 49 9.3 -3.7 +69 ft 15 5' 57 +1' 20 10.1 -2.9 +128 ft 16 6' 00 +1' 23 10.0 -3.0 +128 ft 17 5' 23 +0' 46 11.1 -1.9 +23 ft 18 4' 24 -0' 12 13.6 +0.6 -63 ft 19 6' 40 +2' 03 9.0 -4.0 +95 ft 20 4' 15 -0' 21 14.1 +1.1 0 ft 21 4' 20 -0' 16 13.8 +0.8 -161 ft 22 3' 22 -1' 14 17.8 +4.8 -43 ft 23 3' 16 -1' 20 18.4 +5.4 -79 ft 24 3' 18 -1' 18 18.2 +5.2 -95 ft 25 13' 53 +9' 16 4.3 -8.7 +4 ft 26 6' 53 +2' 16 8.7 -4.3 +200 ft 27 5' 12 +0' 35 11.5 -1.5 +82 ft 28 3' 21 -1' 15 17.9 +4.9 -105 ft 29 5' 03 +0' 26 11.9 -1.1 +49 ft 30 5' 15 +0' 38 11.4 -1.6 -19 ft 31 5' 22 +0' 45 11.2 -1.8 +112 ft 32 6' 40 +2' 03 9.0 -4.0 +109 ft 33 5' 24 +0' 47 11.1 -1.9 +23 ft 34 4' 39 +0' 02 12.9 -0.1 -49 ft 35 7' 39 +3' 02 7.8 -5.2 -33 ft 36 3' 58 -0' 38 15.1 +2.1 -72 ft 37 6' 23 +1' 46 9.4 -3.6 -39 ft 38 5' 13 +0' 36 11.5 -1.5 -33 ft 39 5' 00 +0' 23 12.0 -1.0 +14 ft 40 6' 35 +1' 58 9.1 -3.9 -154 ft 41 5' 00 +0' 23 12.0 -1.0 -13 ft 42 6' 29 +1' 52 9.2 -3.8 +75 ft 43 6' 47 +2' 10 8.8 -4.2 +36 ft 44 5' 44 +1' 07 10.5 -2.5 -46 ft 45 4' 04 -0' 32 14.7 +1.7 0 ft end 4' 00 -0' 36 15.0 +2.0 +7 ft Versus average of 13.0 mph

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Activity Route: -- Elev. Avg: 33 ft Location: Redmond, WA Elev. Gain: +3 ft Date: 02/24/08 Up/Downhill: [+321/-318] Time: 08:33 AM Difficulty: 3.0 / 5.0   Weather: A Few Clouds   46 F temp; 76% humidity   46 F heat index; winds NW 12 Performance Distance: 13.94 miles Time: 2:35:06 Speed: 5.4 mph Pace: 11' 08 /mi Calories: 1260 Notes Ran 14 miles today with Drusy! She's a friend from England. I "met" her last year when, on a message board, she posted asking for ideas of good running stores in the Seattle/Bellevue area. We had planned to get together last year when she was here, but she got sick. She's training for the London Marathon (her first) so we decided we'd get together for 12 miles. (That was on my schedule.) We met at Marymoore Park. Roy brought the dogs so he could take them to the dog park while we ran. We talked the ENTIRE way! At one point she attached her J-River audio recorder to me and did some interviews. We were talking so much that we missed the six mile turnaround point. Okay, so plan changed. Now the goal is to run THIRTEEN miles! What's a mile between two chatty friends? And then well...nobody ever accused me of being Magellan. So I took a wrong turn...and, uh, plan changed. Hey, why not FOURTEEN miles? It felt REALLY good! No pain on the run at all, not even in the belly! I still get sore and swollen at night, but pretty much I feel back to normal! Hally-loo-yah! I still have a little swelling where the hematoma hasn't completely absorbed (Roy calls it my Alien Baby...hawt!) but oh well! I'm just happy to be feeling good! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 20 +0' 12 5.3 -0.1 +4 ft 2 10' 59 -0' 09 5.5 +0.1 -6 ft 3 10' 39 -0' 29 5.6 +0.2 -6 ft 4 11' 12 +0' 04 5.3 -0.0 -3 ft 5 11' 01 -0' 07 5.4 +0.1 +7 ft 6 10' 55 -0' 13 5.5 +0.1 -7 ft 7 10' 42 -0' 26 5.6 +0.2 0 ft 8 11' 11 +0' 03 5.4 -0.0 +7 ft 9 10' 56 -0' 12 5.5 +0.1 -7 ft 10 11' 29 +0' 21 5.2 -0.2 0 ft 11 11' 25 +0' 17 5.2 -0.1 +9 ft 12 12' 05 +0' 57 5.0 -0.4 0 ft 13 11' 01 -0' 07 5.4 +0.1 -7 ft end 11' 43 +0' 35 5.1 -0.3 +13 ft Versus average of 11' 08 min/mile

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Whew! Another long run in the bag, and this one really went great from beginning to end. Oh sure, some ouches here and there, but nothing important. Set up a workout with a half mile warm up then .5 mile run at a 10:00 pace and .1 mile walk. Plan was for 11 miles, so I decided to map out an 11 mile run. When I put it into www.mapmyrun.com it came out to a bit over 12. I figured I'd play it by ear when I got out near the outlet mall and cut it short to hit 11 if I wanted to, or go for the whole 12 if I wanted to. Well you know me! I never cut anything short...although I really AM working on being sensible. I really WAS feeling good. The weather was amazing! Very cold when we started about 35 degrees, but warmed up to the mid-40s and sunny sunny sunny! Gorgeous beautiful sunny! I saw lots of birds and hawks, and really only missed death once when an old lady nearly mowed me down in a crosswalk. I do understand that those thick white lines and that sign that says "Crosswalk" can be confusing and misinterpreted as "HIT THE GAS!!!!" So I forgave her! Ran 9.75 then stopped in at Starbucks and enjoyed a short coffee, a butterhorn (their little ones), and read the paper a bit. The girl, new one who doesn't know me, waiting on me asked if I had gone for a run. I said I was in the middle of one. She asked how far and when I said "About 10 with a bit over 2 to go" she nearly fell over. I heard her still talking about it five minutes later. The other employees, who know me, were like "Yeah, she does that. She's crazy." I'm totally feeling ready for my half marathon on March 9! Woohooo! I'll still do a run/walk dealio, but maybe I'll set my goals a bit higher with a 9:00 min run pace. I'd like to come in under 2:00 hours, but I shouldn't try to push it too soon. Still have some pain in my lower right quadrant of my stomachal area. I braced it with my SI belt today. Hee hee. It worked VERY well. Since the belt has rubbery stuff on it, it didn't slip plus unlike neoprene, it doesn't make me sweat. Finished with a cool down and stretches as I made my way around my little front garden and squee-ed over my crocuses and the little bumblebees dancing in my crocuses. I love spring and I am SO thrilled that it's finally arriving!!!! Activity Route: -- Elev. Avg: 56 ft Location: Marysville, WA Elev. Gain: +0 ft Date: 02/17/08 Up/Downhill: [+301/-301] Time: 09:44 AM Difficulty: 2.8 / 5.0   Weather: Fair   45 F temp; 65% humidity   45 F heat index; winds Calm Performance Distance: 12.25 miles Time: 2:17:00 Speed: 5.4 mph Pace: 11' 11 /mi Heart Rate: 145 bpm (Avg) Calories: 1103 168 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 41 +0' 30 5.1 -0.2 +16 ft 2 11' 06 -0' 05 5.4 +0.0 +7 ft 3 11' 12 +0' 01 5.3 -0.0 +7 ft 4 11' 01 -0' 10 5.4 +0.1 -9 ft 5 14' 23 +3' 12 4.2 -1.2 -9 ft 6 12' 01 +0' 50 5.0 -0.4 +10 ft 7 11' 02 -0' 09 5.4 +0.1 +16 ft 8 11' 28 +0' 17 5.2 -0.1 -13 ft 9 11' 40 +0' 29 5.1 -0.2 -13 ft 10 48' 46 +37' 35 1.2 -4.1 0 ft 11 10' 23 -0' 48 5.8 +0.4 +6 ft 12 10' 09 -1' 02 5.9 +0.5 -10 ft end 15' 42 +4' 31 3.8 -1.5 -6 ft Versus average of 11' 11 min/mile

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Activity Route: -- Elev. Avg: 0 ft Location: Marysville, WA Elev. Gain: +0 ft Date: 02/03/08 Up/Downhill: [+0/-0] Time: 08:13 AM Difficulty: 0 / 5.0   Weather: Overcast   34 F temp; 78% humidity   34 F heat index; winds Calm Performance Distance: 8.27 miles Time: 1:30:12 Speed: 5.5 mph Pace: 10' 54 /mi Calories: 950 Notes This was my first long run since surgery on Dec 18. I'm still having a bit of abdominal pain, so I wear a stabilizer while I run and it allows me to run without pain. It's interesting getting back into running. It's like I expect to just be able to go out and run like I used to. But no! I've walked all through the recovery, and then started back running 1 minute, walking 2 and working up from there. Today was 4:1 for the first five miles. I knew that 8 miles was pretty aggressive, since my legs have been wearing out in the last mile of my five mile runs lately, so I planned it as a Starbucks run. We stopped after 5.7 miles and had breakfast. I ran the remainder home and then did a cool down walk. I'm really trying to pay attention to warming up and cooling down, as well as how long I'm in oxygen debt at beginning and end of the workout. I won't say this was an easy run, it wasn't. I felt it in my quads, tight hams, and even my back (I race walked to loosen up and that helped). This is why I like staying in half marathon condition. Getting back into it kind of sucks... But I did it! This is my official first long run training for Grandmas! Right now I'm registered for Grandmas and for the Chicago Marathon. I hope to be able to do San Antonio as well, and a few others. My marathon goals this year are: 1. Train using a real training plan, that includes some hill and speed work. 2. Qualify for marathon maniacs 3. Knock 3 more states off my list. I have 6 states down! 4. Have fun! It'll be interesting once I also start training for the half IM, but I know it's just a matter of modifying running to include cycling as my cross training. I already swim, so that's not an issue. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 11 +0' 17 5.4 -0.1 -- ft 2 10' 56 +0' 02 5.5 -0.0 -- ft 3 10' 52 -0' 02 5.5 +0.0 -- ft 4 10' 46 -0' 08 5.6 +0.1 -- ft 5 10' 54 +0' 00 5.5 -0.0 -- ft 6 01' 03' 49 +52' 55 0.9 -4.6 -- ft 7 10' 19 -0' 35 5.8 +0.3 -- ft 8 10' 34 -0' 20 5.7 +0.2 -- ft end 19' 17 +8' 23 3.1 -2.4 -- ft Versus average of 10' 54 min/mile

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