It's official

I signed up for the Flying Pig Marathon.  It's official.  Here are a few thoughts on signing up for the race:
1)  You have to sign an agreement that basically says if bad things happen they are not responsible.  This is standard for most races.  Run at your own risk.
2)  I had to scroll down a long, long way to find the year of my birth.  I am old.
3)  It is official.  I am doing this race in 3 months and 6 days.  Whose idea was this?

Today was the completion of one month training.  Total mileage for January was 110.5 miles.  Today was a 5.4 mile aerobic run.  This was a warm up then 2 minutes of fast running followed by 1 minute slow (repeated 6 times) then a cool down jog.  My Garmin was out of battery so the run was based on the time on my watch.

Magazines

There are three magazines which I read regularly:

1)  Runner's World of course.  The new issue came today.  There is always an article about people who inspire me.  There is usually a recipe which I read but rarely make - mainly because Jim does most of the cooking.  I usually try the exercises they suggest.  This month's issue had my least favorite section - shoes.  I am going to wear Brooks regardless of what the shoe guide says.  To me this is a waste of magazine.  They could use the pages for something much more interesting.  However, I do enjoy my Runner's World.
2)  Backpacker Magazine.  I love reading about all the wonderful places to hike and backpack.  Many of these places would be great for running also.  I do almost all my running outdoors.
3)  American Quilter.  This magazine has nothing to do with running but I like to make quilts.  I do plan on making a running themed quilt someday.

Today was a rest day.  I really felt like running today.  I mentioned to Jim I might go for a run but he reminded me of the importance of resting especially after yesterday's hilly long run.  I don't always listen to Jim but I did today and did stretching and strength.

Family Run and New Tights

Today's plan had a big question mark.  The original plan was to run the Nippy Niner Trail Race.  Instead I decided to run 9 miles at Castlewood.  Jen and John met us at Castlewood for the run.  We ran the Castlewood Cup course.  It was about 30 degrees and windy.  John wore shorts.  The rest of us were dressed for winter.  Jen and John have much younger legs and are speedier than us.  They finished before us.  It was a good 9 mile run.

Sometimes I like to reward myself.  My rewards usually involve a glass of wine; however, this time it was new running tights.  All my other tights are black, dark grey or navy.  I saw this bright pair and decided to be bold.  Jen said, "Mom you need to talk louder, I can't hear you over those loud tights".   They are loud but you will find me on the trail.

With today's run I have surpassed the one hundred mile mark since Jan 1.  I think I deserve a new pair of running tights and a glass of wine.

Free Day

Today was a free day but busy day.

First I went to my a birthday party for my three year old great niece.  I observed that three year olds run through the house for the pleasure of running.  Running is a natural movement for small children, something they do with no effort at all.  I love to watch children run.

Then we went for a five mile hike on the Stinging Nettle Trail.  We had the trail to ourselves.

After that we went to see the movie  "Star Wars Rogue One".  This was Jim's idea.  I took a little nap in the beginning then spent the rest of the movie trying to figure out who were the good guys and and who were the bad guys.  Too much shooting and destruction for me.  Wondering how those storm troopers run in those outfits.

Looking forward to running tomorrow.

One Hundred

Only 100 days until the Flying Pig Marathon!  Time is flying!  Over 20% of the training days are done.  Yippee.  I loving having a goal.

I checked the sunset calendar.  Today sunset was as 5:16 p.m.  Twilight was at 5:45.  I started work early and worked through lunch so I could get a run in before dark.  Just as I was getting ready the phone rang which took an extra 20 minutes.  I still had time for a 6.4 mile easy run by twilight.  The temperature was 30 degrees which is nice for running.

Working for an international company gives me the opportunity to talk to people all over the world.  Today I talked to Roelf who is in Zurich, Switzerland.  He told me he rides his bicycle to work every day even in winter.  If he can ride a bike all winter in the Alps, I can run all winter in Missouri.

Kettle Bells

A couple of weeks ago Jim bought a set of kettle bells.  A kettle bells is a weight with a handle.  This will give me some variety to my strength and stretch routine.  I have used them several times.  Tonight I decided to read the direction that came with them.  Holy cow!  There were lots of words like "Danger!", "Health Hazard!", "Warning!", "Beware".  What was I getting myself into?  Basically you should not drop it on your head, toe or any other body part.  I think I can safely use kettle bells.  Today was a strength and stretch day complete with kettle bells.

Adjusting to the Temperature

I run all summer in the heat.  In the fall when the temperature starts to fall, I have to adjust to the cooler temperatures.  The first time in the season when it is 50 degrees, I have to convince myself I will not be cold.  Then I run and remember how nice 50 is.  Then when it gets down to 40 I have to have another discussion with myself to get me out the door.  Then I recall how nice 40 is for running.  I go through the same thing at 30 degrees then 20 degrees.  Winter is wonderful running if you are dressed right.  I still have a mental block against single digit temperatures but Kathy is my inspiration to get out there no matter what.  She is not intimidated by the cold.

Today I had a lovely 5.1 mile hill run in 44 degree temperature.  At this point of the winter I see 44 degrees and think how warm it is.

Black toenails

Every runner at sometime probably experiences the dreaded black toenails.  Today when I took my socks off I glanced down and saw black on the edges of my second toenail.  This set me into a panic mode.  But then when I looked closer I saw it was just a piece of lint from my black socks.  All toenails are fine.

Since I did an easy run yesterday I took a day of stretch and strength today.

Changing it up

I have talked about the training plan.  The training plan is a thing of beauty.  Kathy was the mastermind behind the plan.  I can only take credit for following the plan.  Today the plan called for "Rest - stretch and strength".  Since I did my long run on Saturday and rested yesterday I decided to do tomorrow's easy run today.  Jim went with me and we ran four miles.  We averaged 9:20 pace.  We even ran negative splits where the last 2 miles was slightly faster than the first 2 miles.  I did some stretching after we got home.  I love having a plan even if I change it up occasionally.

Compression

Yesterday after my race and long run my calves were sore.  I put on some compression calf sleeves I bought a couple years ago.  They work like magic!  Today my legs feel great.

A race and a long run

This morning was the Creve Coeur 6K race.  It was a beautiful January morning in the low 50s.  I wore shorts to the race.  When we got there I felt the cool wind off the lake and thought I might be cold but the sun was out and it was a beautiful  day to run in shorts.  6K is an unusual distance for a race.  It is about 3.7 miles.  I ran it in 30:46 which was a 8:14 pace.  This is a 6K PR for me.  I beat my previous 6K time by 9 seconds and nabbed first in my age group.  Winning is a matter of who shows up.  I compete against myself and try to improve.  My award was a water bottle and a ribbon.    I wasn't sure if my legs would be tired after my week training but I felt good and was happy with the results.  Jim did well too.

My training schedule said 13.1 miles.  Kathy was supposed to run a half marathon today but the flu or some winter bug kept her down.  My choices were to run more after the race or to do a long run tomorrow.  Tomorrow is supposed to rain and today is beautiful so I ran 9.5 miles after the race.  This brings my total for today to 13.7 (.5 warm up before the race, 3.7 mile race, 9.5 walk/run after the race).  I rolled out my muscles after the run but I feel some soreness.  I may not be able to walk tomorrow.

I am experimenting with fueling on the long runs.  In a marathon it is wise to digest some calories along the way to keep energy levels up.  I had Clif Shot Bloks which work well for me.  Note to self:  Open the package of Shot Bloks with scissors before you leave for the run.  Opening those packages is like trying to break into Fort Knox.

Music for my long run:  John Denver.  I know this won't make me run fast but a little "Rocky Mountain High" makes me smile.

Three weeks into marathon training and life is good.

Pre Race Day

Today is a rest day.  It is also a pre-race day.  Tomorrow I have the fourth race of the Snowball Series.  This means I am missing one of my favorite races - The Frozen Feet Half Marathon.  My race is only a 6K which is an odd distance.  Being an odd distance is a good opportunity for a PR.  Today was for strength and stretching.

Keeping Record

I keep track of all my runs.  I have a Garmin that I usually wear.  The Garmin tracks my runs with GPS.  I also have a Fitbit activity tracker.  It counts steps.  I wear it most of the time.  It counts both walking and running steps.  This is all kept in a cloud somewhere.  I get e-mails from Fitbit to give me progress.  I got an e-mail this week to tell me in 2016 I walked/ran 4,234,961 steps which was 1.935 miles.  It was really a little more than this because it only counts when I wear the Fitbit.  Sometimes I forget to charge the Fitbit and/or Garmin so my runs aren't all counted.  Then I have my old fashioned notebook where I write the date of my run, how far it was, what shoes I was wearing, and notes on the workout.  Even with all the technology, my notebook is my official record.

Today I ran a 3.5 mile easy run.

In the evening if I want a snack I usually have an apple or an orange.  However, today is National Popcorn Day so we had popcorn for a snack.  I had to look up whether there is a National Running Day.  There is!  It is June 5.

Sunshine

Today there was sunshine and forty degrees.  It was a great day for running.  Today was an easy day.  Jim ran with me.  We ran 5.5 miles at a 9:43 pace.

Aerobic Run

Just when I was used to doing a weekly hill workout, the plan throws in an aerobic run.  Here is how that works:  warm up,  then run one minute fast, followed by one minute jog (repeat this 8 times), then cool down.  It was another cloudy day but no rain.  It was fairly warm for January - in the 40s.  On work days in the winter my running options are:  run on my lunch break, run at the end of the work day,  run in the dark.  Although there is something to be said for a moonlight run, I do prefer to run in daylight.  Today I ran at lunch time because I could get away and I knew I would probably be working into the evening.  Jim went with me and we ran on the nearby trail.  I ran the workout which was a total of 5.4 miles in 49:33 (9:10 average pace).  Jim ran 4.8 miles at a 9:30 pace.  He has not been running much lately.  He is a much better athlete than me but I am a more consistent runner.

Simple pleasures:  As I was running I saw two of the bluest bluebirds I have ever seen.  They were beautiful.  Then when I was almost done with the run I saw two bald eagles.  My runs always make me smile.

Planks

Today was a stretching and strengthening day.  I work on strengthening my upper body with weights.  Then I do abdominal work.  One of my exercises is to do planks.  A plank is basically holding your body in a straight position from toes to forearms, (similar to a push up).  It is such a simple thing that is much harder than it looks.  When holding, a plank one minute seems like a very long time.  I do several planks for a minute each.  I don't really like planks but I have read that they are good for building core strength and having core strength is supposed to help me run faster.  I also spend a lot of time stretching.  It was raining today so it was good that it was a strength and stretch day.

 Training for a marathon through the winter requires running in less than ideal weather.  It has been cloudy, rainy, icy for several days.  I don't remember when we last had sunshine.  One of my simple pleasures is oranges.  Today Jim went grocery shopping and bought a bag of oranges.  Tonight I had an orange and imagined all the sunshine that went into growing that sweet, tasty fruit.

Free day

Today was an open day on my marathon training schedule.  I think this means I can do whatever I want.  I could sit on my butt and drink wine or take a nap.  Those things did not appeal to me today.  It was raining so I went to the mall to walk around.  I rarely go to the mall.  Jim went with me.  We ran into an old friend and his daughter who were also there just to walk around.  He said he usually goes to Castlewood but with the rain, ice and cold he thought it would be a muddy mess.  Later in the afternoon I decided to go outside and just run a couple miles around the subdivision.  I dressed for running and left the house.  It was raining a lot harder than I thought.  I was not dressed properly and the run did not  last long.  Instead of changing into a more waterproof outfit, I did some strengthening and stretching in the house.

After my long run yesterday and my hot bath my legs felt great today.

Note:  At the mall there was an animal rescue group that had dogs for adoption.  There was a beautiful Australian Shepard.  If I was looking for a dog he would have come home with me.  He was beautiful and very sweet.  I think he would have made a good running buddy.

A long run and a bath

Today was long run day.  Overnight there was ice.  Luckily the ice stuck to the trees and grass and the roads were in good shape.   In the morning when I got up I checked the weather and announced I was going to run in the afternoon.  Jim was going to go.  Later in the morning he talked about the run.  Then when it was time to get dressed to run he decided his stomach hurt and he didn't want to go.  (It could have had something to do with a football game on TV.)  I called Kathy, my Slug Sister, (who owns more running shoes than I do) and she met me for the run.  Kathy had done a long run a few days ago but since she is the queen of distance she joined me for  the run.  I don't mind running alone but the long runs go so much faster when you have someone to talk to.  We ran 4 minutes and walked 1 minute for 11.03 miles.  This took 1 hour and 57 minutes.  We had two bathroom stops and one stop to re-tie shoes.  The ice on the trees and bushes was very pretty.  I'm glad we got the run in today because tomorrow is supposed to another day of freezing rain.

There are bath people and there are shower people.  I am definitely a shower person.  We have lived in our currently house four and a half years and I have probably taken 2 baths.  We have a large tub that goes unused.  Today was bath number three.  After a long run in the winter a warm bath sounded comforting.  I filled up the tub and got a couple magazines.  I was soaking contently when a thought popped into my  head, "Holy crap, you aren't supposed to take a hot bath after running, you are supposed to take an ice bath."  Then I laid in my warm bath and thought about what the bath was doing to my muscles that just run 11 miles.  Of course when I got out I had to google hot bath vs. cold bath.

Here is what I learned:

"The therapeutic benefits of hot water bathing have long been recognised – anyone with aching bones and muscles who has bathed at a Roman spa will testify to this."

"After a long run, race, or any tough workout, your joints and muscles are inflamed. If you put heat on them, the blood flow to those areas will increase, which can make them even more inflamed."

"Hot water baths are also known to relieve stress and fatigue and also help relax sore muscles. It has also been shown to improve the flexibility of muscles giving you a supple body."

"An ice bath will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. ."

I came to the conclusion that both hot and cold have their benefits.  I will post tomorrow how the hot bath worked out for me.  Just in case I used the foam roller on my legs.

For the record - I took an ice bath one time several years ago and it was awful.  I sipped on a mug of hot chocolate and wore a hat while shivering violently.  I think I lasted 23 seconds.  The ice bath thing is not for me.

Ten Percent

Today is a cold day with freezing rain.  My conversation with Jim:

Me:  I am going go for my run.
Jim:  Have you looked outside?  It's raining.
Me:  I have a plan and it is to go for an easy run.
Jim:  I have a plan too.
Me:  What's your plan.
Jim:  I plan to say inside and stay warm and dry.

There is a difference between water resistant and waterproof.  Water resistant will keep you dry in a mist or very light right for a short period of time.  Waterproof will keep you dry in rain.  Today I put on my waterproof jacket.  I also put rain pants over my running tights.  I dug out my Gore-Tex running shoes and wore them with Smartwool socks.  I topped it off with my Smartwool beannie under a brimmed hat.  I didn't really look like a runner but I was warm and dry.  I ran my easy run 4.4 miles in the subdivision.  I would have gone to the trail but I didn't want to drive in case the roads started getting icy.  When I got back I had icicles beginning to form on the brim of my hat.  My jacket and mittens were coated in ice.

My marathon training plan is 127 day long.  It started January 1 and ends May 7 with the Flying Pig Marathon.  Today is day 13 which means I am 10% of the way through the days in the plan.  It is flying by.

My fairy godmother

I have a fairy running godmother.  She left me a present in my mailbox.  It was a pair of ice traction shoe covers.  I am so excited!  I was just looking at my running schedule and viewing the weather forecast for the next three days.  The forecast is ice, ice and more ice.  I was wondering how I was going to get my runs in.  Now I know.  I can run safely with my ice traction!  Yippee.

Today was a rest day.  I stretched and worked on upper body strength.

Hills

I loving having a plan.  Today the plan was hills.  I would not  run hills on purpose but my training plan said to run hills so I ran hills.  Today was another running in shorts day.  Gotta love St. Louis weather.  Looking at an impending ice storm and trying to figure out how I am going to get my runs in.

The simple things

I am a person that gets great joy from the simple things.  Today my simple things were threefold - shorts weather in January, new shoes and James Taylor music.

On Sunday I was dressed like I was going to run the Iditarod with multiple layers.  Today it was 57 degrees.  I love shorts weather in January.

I heard a news report that the average woman owns 27 pairs of shoes.  This is all shoes including running, sandals, dress shoes, boots, and casual shoes.  I went to my closet to count my shoes.  I learned three things:  1)  I am above average, 2) I need to clean out my closet and get rid of shoes I don't wear, and 3) I have a brand new pair of Brooks Ghost in the box.  Sometimes I buy running shoes if I see a good price and stick them in the closet until I need them.  This pair got pushed to the dark corner and forgotten about.  Today I ran in new shoes.  It was fabulous.

Conversation with my daughter last year:
Me:  Sometimes I listen to music when I run.
Jen:  What do you listen to?
Me:  James Taylor
Jen:   Mom, you don't listen to James Taylor when you run.  It will make you run slow.  You need something fast.
Me:  But I like James Taylor.

Jen made me a music mix which I ran to a couple times but I prefer James Taylor.

Today I did a 5 mile easy run while  listening to James Taylor.

Rest Day

Today was a rest day.  I did some stretch and strengthening.  I really felt like running but I know the importance of resting these old bones.

Running With a Friend

Running  with a friend on a cold, grey, winter day makes a run fly by in no time.  Today Kathy and I met at the trail for a 4.5 mile easy run.  It was about 20 degrees and windy.  The trail is sheltered from the wind most of the time.  It was a good run.

Note to self:  Keep your toenails trimmed short, stupid.  You know better.

For the record:  Kathy is skinnier that me regardless of what she thinks.

The first long run

The plan had a 8-10 miles long run/walk.  Jim went with me and we headed to Castlewood to do the Castlewood course.  It was 18 degrees when we started.  It was sunny and protected from any wind in the wood.  It was a great day for running.  The trails were  partially snow packed but not slippery.  Everything was frozen so there was very little mud.  We kept with the 4 minute run / 1 minute walk with some variation on the big hills.  Jim left me at mile 5.1 to head back.   I was feeling great.  At mile 7.4 I tripped and fell.  Nothing was hurt.  There were no witnesses.  I know that when I start tripping I am getting tired and will trip again so I headed back to the car and finished right at 8 miles.  It was a good run.

I saw a family with an Australian Shepherd on the trail.  It was beautiful.  I had to pause and pet it.  It gave me a big kiss.  I miss my Aussie.

Baby Its Cold Outside

Today my plan had a 4-5 mile easy run.  I usually enjoy running  in the cold.  Today when I was going to go outside it was 11 degrees and breezy.  This is the weather where my eyes water then the tears freeze on my cheeks.  I decided on an inside workout.  I did 4 miles on my elliptical trainer.  I am a wimp.

Rest Day

Today is a rest day.  I did ab work and push ups and stretching.

Day 3 and 4

Since I did the easy run Monday, yesterday was my rest day.  Rest day is for Strength and Stretching.  Runner's World had a strength workout in the last issue.  It did intervals of push ups, lunges, squats, burpees and all types of torture.  It was 30 minutes of pain.  I came to the conclusion that I need to work on upper body strength.  Push ups are not my strong point.  Then I did easy stretching.  I came to the conclusion that I have lost the flexibility of my youth.  One more thing to work on.

Today was Hill/Trail day.  In the winter on work days I run at lunchtime or at 4 before it gets dark.  Today I ran at 4.  It was about 25 degrees which is quite pleasant if dressed right.  My face gets cold but besides that I am comfortable.   I warmed up by running around the subdivision.  Then I started at the bottom of the hill.  I ran up one minute hard then turned around and jogged down one minute then turned around and ran up a minute and continued this pattern until I reached the top.  Then jogged down and did it again.  I dread hills but I found I enjoyed this workout.  Jim was going to run the warm up with me but decided to stay in the house and hit the elliptical trainer.

Sighting on the run:  a flock of 30 turkeys, too many deer to count, a beautiful sunset.

I checked the sunset calendar.  The sun is setting minute later each day. 

Day 2 Training

According to my training schedule today was supposed to be a rest day.  Since I am off work today I decided to do my easy run.  I ran 4.1 miles at an easy pace.  The first mile was a slow warm up (very slow) then I did two miles of 9:45 pace, then a slow cool down.  The weather was foggy and in the 40s.  In the evening I did a 10 minute ab workout.

Day 1

Today is day one of 2017 and day one of marathon training.  Exciting!  I started out day one with a 5 mile race in Forest Park.  We had a nice quiet New Year's Eve at home.  The race was not until 10:00 so we did not have to get up too early.  The race went well.  I finished in 42:27 which was a 8:29 pace.  The temperature was in the low 30s and sunny which is great racing weather.  Did a half mile warm up.  Total 5.5 miles.