Birthday Plans for this Old Lady

 I was recently studying in my ACE Fitness Exercise Science textbook about how during intense exercise, some of the blood flow is diverted from the brain to the active skeletal muscles.  So, if the following plan seems to lack some of the common sense that I usually display, I am going to blame it on coming up with the idea during a 5 mile run on Tuesday. 
 My birthday is coming up next week, number 4-3 to be exact.  I always try to mark my birthday in some personal way.  Since the birth of my first child, on my 31st birthday back in 2001, my birthday tends to be pushed to the side in order to celebrate his birthday.  So, I tend to come up with something quiet, personal and only for me to mark the occasion.  Sometimes it is just a little on-line shopping spree, hair appointment, massage, or coffee with a friend that week.  This year I would like to mark my birthday with a special running goal.  About a month ago, when I started thinking about my birthday, I thought I would run 4.3 miles the day of my birthday and invite some of my running girlfriends to join me, followed by a trip to the local coffee shop for some "girl" time.  That is a very nice idea, and I still plan on doing that.
  But, on my run on Tuesday, the idea to run 43 miles during my birthday week popped into my head.  It seemed like a fantastic idea at the time.  I love those moments during a run, when various thoughts pop into your head, in between singing along with Pink and Fun. (my 2 current faves). Sometimes these light bulb moments pass, and I give them no more thought.  This one has been sticking there during the last 2 days.  I even sat down last night, looked at my training plan from Train Like a Mother 1/2 Marathon Training Plan, and contemplated if I can work the extra miles in.  It looks doable, even while taking my requisite 2 rest days.  I just need to make sure to make them easy miles and not push the pace, which could cause increased chance of injury.  I will be on week 6 of a 13 week plan.  The scheduled long run is 14 miles on Saturday.  My proposed plan looks as follows:

 Monday 10 miles
Tuesday 6.7 miles
Wednesday (birthday) 4.3 miles
Thursday 8 miles
Friday off
Saturday 14 miles
Sunday off

Total: 43 miles

It seems a bit daunting, but if I keep the miles "easy", and with alternating shorter and longer days, with the 2 rests days before and after my long run, I think I can do it.  I have been running 30 miles/week (with many of those miles as tempo and interval training) so this isn't totally out of reach.
 Important things to remember:
 - stretching and foam rolling is necessary post run, not just an optional activity.
- icing my shins with the 110 % compression ice sleeves will be done daily post run to prevent those nasty shin splints that may crop up
- I will listen to my body, and any signs of injury I will back off and rest as needed
- this is a personal goal, and even though I tend to be stubborn when it comes to meeting a goal, the world won't end if it isn't met.  Life can get in the way sometimes, with 3 kids, a husband, and all the demands on my time, running could be pushed to the side.  Things like illness and weather could also derail my efforts. I will be kind to myself, no matter what.
  Why am I setting this goal? I was just asking myself that as I decided to write down my goal in my Believe I Am Journal.  I wrote that I wanted to set and meet this goal in order to celebrate my birthday, and to feel "alive and well".  The "alive and well" thing is huge for me.  As I age, my mortality follows me like a shadow sometimes.  I know that sounds dramatic, and 43 is really not "that old".  It can feel old when you have a family history of heart disease.  My mother suffered a heart attack in her early 40s.  She passed away from heart disease at the "young" age of 62.  I do need to remember that she was overweight, did not exercise regularly, and did not eat the most optimal diet.  Her father also died in his early 60's  I need to remember that I am of a healthy weight, I exercise regularly, and eat a mostly vegetarian diet, with some healthy fish thrown in.  But, I also have had issues with my heart, including Wolffe-Parkinson-White Syndrome.  I'm not going to get into this during this posting, but I will share my story of that in a future post.  I had ablation to correct that condition, and came away from it mostly unscathed.  I see a cardiologist annually and am cleared to participate in vigorous exercise.  No complaints here.  Just stating all this to say that 43 does not feel so "young" when you are literally attempting to outrun your genetic makeup and mortality.  But I'm going to focus on setting and meeting this goal to "celebrate" my birthday.  I will run all these miles with joy in my heart, knowing that even as an "old lady" I am capable of doing it.  So, questions: Have you set a birthday running goal? What do you think of my proposed goal?

Wish me luck!

 

 

2013 Race #2: Frozen Foot 5K #2 Race Report

I love the Lux layer in Poppy! Perfect with the Oiselle singlet.

This was the 2nd race in a series of 3.  The final one will be March 17. The first one was on Jan.20, and I was recovering from having the flu and subsequent bronchitis.  The race was a tough one for me, so I was hoping that after one month of healthy running, I would fare better. I chose to wear my new Oiselle Lux layer in poppy color (LOVE !), my singlet on top and Lesley tights.  Because of the wind, I also wore a winter cap and gloves. 
  The weather was not the best, 25 degrees, with big gusts of wind and a wind chill that made the temperature feel like 15 degrees.  I headed to the race on my own, my family opting to stay home this time.  I arrived at the race 45 minutes before the start, picked up my number and timing chip and made a bathroom stop.  I relaxed for a few minutes, sipped on water and listened to music on my iPhone.  With 20 minutes before the race, I headed out for my warm up. Because the race starts at Elizabethtown College, there was a track next to where the race was starting. I decided to do 10 minutes of very easy warm up, with a couple strides thrown in at the end.  After a couple more sips of water, I headed to the start.  I felt great, and ready to go.  The wind was picking up, and I didn't want to wait around too long to start.
  And then we were off! The first mile is challenging, because there is a significant hill from .75 to 1.1 miles.  I was ready for it this time though, and my first mile split was 7:47.  At this time, snow flurries had started, and the wind was hitting us pretty hard.  I was grateful that this was only a 5K, and not a longer race.  The second mile had a couple of small hills, and I felt like we were running into the wind, so second split was 7:54.  I knew I had to pick it up in the last mile.  The last mile has a couple of good downhills, so I was able to pick up the pace, and completed mile #3 in 7:35.  I pushed it through the last .1 and my final time (according to my Garmin) was 24:23.  So close to a PR, but not quite! (my PR is 24:10, on a flat course).  This was still more than a minute faster than the 5K of last month, so I was happy with the result.  I know if I stay healthy I can beat my time next month. 
  After the race, I headed back to the track and did a nice slow cool down for one mile. Then inside the building to stretch and sip more water.  They had chicken soup for the runners, but since I don't eat meat, I did not partake in that.  Too bad, hot soup would have actually tasted pretty good.
So, headed home with a smile on my face.  Good improvement in the last month. I know a PR is in my near future.

Teaching an Old Dog

I haven't blogged recently, because life got super busy over here.  I started studying to become certified as a Personal Trainer.  I chose ACE Fitness, and so far I've been really happy with the online support and the study materials. 

 The difficult part has been finding time every day to focus on my studies.  The last time I was a student, I was single, and without children.  And it was many, many, years ago!! I am trying to clear the cobwebs, and find room in my brain for all this great information! I studied to become an RN, and graduated in 1994. I worked as a nurse until 2001. Then motherhood, moving overseas, and moving every 2 years got in the way of my working.  I have been a stay at home mom since then.  So, I did study some of this information, especially the anatomy and physiology.  But that was more than 20 years ago! Wow! How the time flies.  So, while the information is familiar to me, I feel like I'm starting over. The good news is, I have a passion for physical fitness and exercise physiology, so it is worth the effort to absorb the information once again.
  Studying while having the demands of home and family is definitely different. Luckily, I tend to be super organized and scheduled.  The days that I have actually set aside a block of time to study, I have for the most part, been successful.  It's just like running and training for races for me.  If I don't have it scheduled, it just won't happen.  Life still gets in the way, like all the school delays and cancellations we have had lately because of the crazy weather here in PA.  So, I have had to resort to popping in a movie in the DVD player when I need 90 minutes of quiet study time. You do what you can, right?
 I know once I earn my certification, it will all be worth it.  I am hoping to incorporate my nursing skills, along with the new knowledge of personal training, to inspire and teach people how to live healthy, active lives!

2013 Race#1: Frozen Foot 5K series Elizabethtown, PA

     I wasn't sure how well I would do in this race, considering that I had the flu and bronchitis just a few days ago.  But, I had a couple of decent, cough-free runs this week, so I was optimistic that it would be okay.  I haven't been able to do any decent speed work leading up to this, so  PR was not likely in the cards.
     The weather was pretty good. 45 degrees, sunny, but windy: 16 miles/hr with gusts up to 45 miles/hr.  My husband was enlisted to go with me to this race, because I needed an official photographer to get some shots of me in my Oiselle singlet.  Although I have been part of this great team since Nov.1 of last year, this is my first race that I was able to don the singlet.  What an honor it was for me!  I had an extra dose of motivation just knowing that I was representing this great group of women.  My kids also came along, always eager to cheer on Mom!
     The race started at 2pm, and we live approx. 45 minutes from Elizabethtown.  We arrived at 1pm, picked up my race number, and waited for the race to start.  My second son, who is 10, went with me during my warmup. He runs track and cross country, and he likes getting me through my warm up run and dynamic moves to get me ready.  We warmed up for 20 minutes, and then it was time to line up for the race.  There were approx 300 runners at the race (just a guess- they said it was the largest turn out for this race).  I started out feeling good, went out a bit fast, but the first hill at 3/4 of a mile in slowed me down quite a bit.  It was a long, gradual hill that finally finished at the mile mark.  First mile split: 7:52.  The second mile was tough, more hills and my lungs were starting to feel it. Maybe I wasn't completely recovered from being sick.  Second split: 8:22.  I was glad to know I just had one mile to go.  My breathing was heavy, but luckily they hills were not as bad in the last mile, with some down hill near the end.  My husband and son each had a camera at the end and snapped a couple pictures at the end.

I pushed as much as I can, with the last mile split being 8:11.  Time on my Garmin was 25:26.  Not a PR, but a solid effort. 
     This is #1 of 3 races, the next races will be on Feb.17 and March 17. Now that I know the course, I hope to improve my time.  I have speed work in my schedule, and the wind most likely won't be an issue for all the races. 
  Overall, this was a good race.  It seemed well organized, with water and chicken soup for the racers at the end.  As I don't eat meat, I handed off soup to my kids so that they could warm up.  They loved it!  If I complete all 3 races, I will receive a long sleeved technical tee in March.  I am looking forward to completing the series, and hopefully getting a PR out of it!

Feeling Human Again

Turns out I don't have pneumonia, so that was great news.  I am continuing on the antibiotics to clear up the bronchitis.  It's amazing what a couple of days of antibiotics can do.  I went to my book club meeting yesterday, finally putting on "regular" clothes and makeup.  But only after getting out for a 3 mile, almost comfortable run.  Still some coughing, and not quite 100 % yet, but getting there... At book club we discussed the book The Light Between Oceans. An interesting read, with many intriguing themes.  I recommend it to any one who is looking for something easy to read, and wants a "page-turner".
 This morning I joined my new running group, hosted by Appalachian Running Company. There were 9 of us out there today, including 4 women.  I managed to get in 6 miles, at a slow pace.  Feeling better everyday.  Looking forward to my race on the 20th, the Frozen Feet 5K in Elizabethtown.  It will be the first time I can wear my new Oiselle Team singlet. I know it will most likely not be a PR, but it's good to get in the first race of the year.  The first of 13 planned for 2013!
Wish me luck!

Am I Crazy or What?

So, I'm sitting at the doctor's office today, waiting to get a chest xray to rule out pneumonia, and all I can think is: "maybe if I start the antibiotics today, I will feel well enough to run with the running group on Saturday!".

I was excited to be getting antibiotics so that I can start to feel human again, after 12 days of sickness.
 I have struggled through 5 runs in the last week and a half, struggling to breath without coughing.  It has been miserable, but I kept thinking that the next one would feel better.  Now, I know there is a light at the end of the tunnel.  I have not received any word about the results of the chest xray. Hopefully it won't be pneumonia after all, and that I will be feeling great in a couple of days.  I'm taking antibiotics, a "rescue inhaler" and some codeine syrup at bedtime to control the coughing while I sleep. Finally some relief. 
 I have a race in 10 days: The Frozen Foot 5K in Elizabethtown, PA. I have revised by goal of PR'ing this time.  I'm just hoping to be able to breathe well during the race.
 Wish me luck!

Goals From Mind to Paper

I have been formulating my goals for 2013 in my mind, and after receiving my second  Believe I Am Journal,  I have put them to paper. So, this is what I wrote:

Goal #1: Have an injury-free year.  I have never had an injury-free year, but I think I've learned enough over the last few years to make this possible.  The steps I will follow to achieve this goal: a)strength train 1-2 x per week b) stretch/ice as needed c) listen to my body. ie. rest if needed, don't ignore little pains that could turn into real problems d) gait analysis. I have a referral to a PT for this. My ortho doctor recommended it due to my frequent shin splints which in the past have led to tibial stress fractures. e) replace shoes and/or orthotics if needed after gait analysis.

Goal #2: 13 Races in 2013
 I have never raced as much, but this is a good goal for me. I will achieve it if I take the following steps: - space races appropriately (at least 3-4 weeks at least between races)
- find affordable, and if possible, local races
- plan at least 1 race/month.  I need to be pro active in this, the races are not going to just come to me.  I need to plan as much as possible. This is difficult only because after June, I don't know where we will be living. The Army may move us this summer, still awaiting the word on this. But so far I have races planned in Jan, Feb, March, and 2 in April. So, 5 planned already.
- Don't do too many high distance races.  I want to avoid burnout, and injury (see goal #1). So, no races over a half marathon for the first 6 months this year.  I have 3 5Ks scheduled, plus a 10 miler and a half marathon.
 - Being accepted into the Oiselle Team has really inspired me to set and achieve this goal.  As a team member, we are required to compete in at least 5 races, but I decided to step it up for 2013!

Goal #3: PR
 This one is tough, but achievable.  I know I am getting older, and time really isn't on my side. I do feel that I have faster races in me though.  Much of this is mental, so I'm taking the following steps to achieve this:
- speed work, in the form of tempo, intervals, track workouts and fartlek runs at least 2 x per week.
- follow training plan. I am currently using Train Like a Mother: Half Marathon Own-it Plan leading up to the Nike Women's 1/2 Marathon in DC in April.
- I need to learn to not be afraid of the pain. This is the hardest for me.  I tend to freak out when racing starts to hurt, and I pull back.  Mentally I need to push through this and remember that racing and pushing yourself to the limits HURTS.
 - by doing so many races, I have many opportunities to PR in several distances. In the past, I may have done only 2 or 3 races for the year, and if I didn't PR, and it wasn't my greatest day, the opportunity was gone. This should be good for me as I learn to race, and race better!
 Current PR's are as follows:
 5K: 24:10
 10K: 50:25
10 mile: 1:32
1/2 Marathon: 1:53

So, there you have it. My goals for running in 2013.  I also have some personal goals, which I have yet to put in my journal. Some of them include: passing my exam for personal trainer certification.  I recently ordered my study materials from ACE Fitness, and once they arrive, I have 6 months to schedule the exam and pass!
 I am also hoping to get my running coach certification.  Trying to work that out in my family schedule to get the training done in a weekend when it is offered. 
 Once I have these 2 certifications, it is time for this momma to find a job!!  It will be part-time at this point, since I still have one at home with me every afternoon.  But soon she will be in school full-time, and I am ready to venture out and fill my time with something I enjoy doing.  Best case scenario: I get paid to workout, and I get to instruct/inspire others to achieve their fitness goals. 2013 will be the year that I start working towards that goal.
 So, I have a good feeling for this #Lucky13!!

How about you?