I Am the Big Bad Wolf

Cakes That Think They Are Pies

2009-12-19T17:18:00.010-05:00

Lots of reasons to celebrate this week! Freddie came home from college yesterday and I made a traditional dinner for the last night of Chanukah. Freddie doesn't like chocolate desserts so I had to decide between a banana cake and an apple cake. When I forgot to pick up some bananas at Findlay Market last week, I knew it had to be the apple cake. The bananas have to be completely brown and mushy to make the banana cake and that takes at least a full week of advance planning. RHC has a gorgeous recipe for an Apple Upside Down cake and that's what I made.
This cake is gorgeous and is similar to the apple cake I made for Rosh Hashana (Martha Stewart) in that the apples are coated in a caramel sauce. The difference is that this cake is meticulously composed so that the apples make a gorgeous design on the top of the cake.
Here are the apple slices "arranged" in the bottom of the cake pan:

Batter is then "plopped" on the top of the apples (Rose's word, not mine). It is then baked right-side up. and unmolded right away.
Lift off the pan and it looks exactly like the photo in the book.
I would not recommend Rose's recipe for Bourban Whipped Cream unless you seriously like bourban. There is nothing subtle about this whipped cream and the next time I make this cake, I'll just go with plain whipped cream (made from real whipping cream, of course)!

Tonight, Scott and I are going to a holiday party at his brother's house and I wanted to bring a dessert that was not only delicious, but looked spectacular. I went with the Lemon Meringue Cake from RHC. I have had more than one disaster with lemon meringue pies -- the meringue shrinks when I put in in the oven to brown -- but this cake, though extremely time consuming and difficult, looked to be fool-proof with regard to the meringue. First of all, the meringue was an Italian meringue made with a sugar syrup that I boiled to the firm ball stage (248 degrees). Also, the recipe called for plenty of it, so I didn't have to skimp when I coated the cake. I only wish I could figure out how to brown the sides better (convect bake? blow torch?), but, other than that, I am quite pleased.

I'm still running. Just not today.

Chocolate Cupcakes

2009-12-16T15:46:00.013-05:00

Before I get to the fun stuff, I ran three miles on the treadmill today. Slow is the word. I walked (slowishly) for five minutes to warm up. My average HR for the three miles was 135. I watched the season finale of Curb Your Enthusiasm while I ran.

Mile Pace HR

Lap 1 12:25 130
Lap 2 12:59 140
Lap 3 13:23 140

Last week these slow runs were kind of fun. This week, I'm finding that they are hard. That's part of the challenge, I guess. And really, this is an optimal time to be trying a different kind of training because I don't have any races looming on the horizon. I have nothing to lose.

Now, the fun stuff. Scott gave me Rose's Heavenly Cakes for Chanukah (my selection -- are you kidding???). I've been baking out of Rose Levy Berenbaum's The Cake Bible for almost twenty years and The Pie and Pastry Bible is my go-to cookbook for pie, so when I saw this new cookbook at Barnes and Noble recently, it was a no brainer. I had to have it. I can already tell that there are some editorial improvements over The Cake Bible. For example, in The Cake Bible a lot of the important notes about the recipes came at the end of the recipe. Sometimes there were more than one and it was easy to miss one. Like a textbook, it is replete with notes, astrisks, and arrows (my additions)reminding me not to miss a step. Rose's Heavenly Cakes seems to be better organized and I like how each recipe is accompanied by a photograph rather than having a section of photos in the center of the book and having to search out the one you are creating.

Today I christened the book by baking cupcakes for Sarah to give to her friends as holiday gifts. Since gourmet cupcakes have become popular, it is nice that RHC has a chapter devoted to baby cakes and cupcakes. I always feel like a mad scientist when I try to convert a cake recipe to a recipe for cupcakes and am never sure of the baking time. Even though I practically stand in front of the oven and watch the darned things bake, I've still taken cupcakes out of the oven that are better suited for use as hockey pucks. With a cupcake recipe, all the guesswork is done in the test kitchen. 350 degrees/ 20-25 minutes. Done.

I decided on a peppermint buttercream icing. The thing about real buttercream is that once you've tried it, you'll never go back to that stuff that's made with pounds of confectioners sugar. There is a drawback though. I would have loved to make a pure white icing, but I have no idea how to do it when the recipe calls for egg yolks and butter. If the cupcakes weren't going anywhere, I might have made a white chocolate ganache. Sarah intends to put each cupcake in a little gift box, so I was aiming for a little bit of stability.

Making buttercream is like magic. You start with egg yolks and end up with icing. It took years before I was brave enough to try it because I couldn't imagine how it would possibly work. But it does. I'll show you:

Here are my egg yolks

Rose calls this "neoclassic" buttercream because of this little cheat. Here I am using a mixture of corn syrup and sugar instead of a sugar syrup. I'm heating it up until it's a rolling boil.

While still hot, the corn syrup mixture is added to the egg mixture and, using the hand mixture so the syrup doesn't fly all over the bowl, I beat the mixture for about five minutes.

Here it is before I add the butter (well, it is called butter cream, after all)!

After the addition of all the butter:

I knew Sarah didn't want yellow icing on her cupcakes, so I crushed up some peppermint candy and mixed it in. I also added some peppermint schnapps since I didn't have any peppermint flavoring. Anyway, I know I'd rather have the schnapps, wouldn't you?

I don't know if you can tell, but the peppermint candy, even though I crushed it finely, really thickened up the icing. It's like chunky peanut butter (well, not that thick). For the second time this week, my pastry tip got clogged with bits of stuff -- in this case peppermint. I was using the jumbo star tip too! (If you're a careful reader, you'll remember that my pastry filling tip got clogged with bits of fruit when I made jelly doughnuts). Ok, so I had to think of something else. Here it is!

Sufganiyot Success!!

2009-12-14T14:05:00.018-05:00

It is now the third day of Chanukah. Chanukah is the Jewish holiday that occurs each year on the 25th day of the Jewish month of Kislev. Always the same day according to the Jewish calender, even though, as followers of the Gregorian calender we are prone to saying things like "Chanukah is early this year" or "Chanukah is late this year." The holiday commemorates the rededication of the Temple that was desecrated by the Syrians during the time of the Maccabies. There was only a small amount of olive oil left to relight the menorah in the temple, but, miraculously, the oil lasted for eight days which was exactly the amount of time it took to prepare more oil for the lamp. Thus we celebrate eight days of Chanukah.

One of the ways Jews love to celebrate is by eating foods that remind us of the meaning of the holiday. Lucky for us, that means eating foods that are fried in oil. Most people know that this is the time of year when we eat latkes (potato pancakes) and nothing against a good latke, I make them myself, but there is nothing quite like eating a light and crispy jelly donut. We call them sufganiyot.
The last time I tried making my own sufganiyot it was a disaster. I'm pretty sure that I used Joan Nathan's recipe -- at least it was a recipe that I got from a Jewish cookbook. So I was hesitant to try again.

Fortunately, I found a recipe from the one maven who has yet to let me down in the kitchen: Martha Stewart. Yes, the Jewish maven herself! I followed the recipe exactly this morning, and with the exception of having to refrigerate the dough after the first rise so I could go to my appointment for learning my Torah portion for Shemot (oh, the irony!) if anything went wrong, I would have to blame Martha.

I almost gave up the project before I started because every strip of yeast I found was expired. I threw away yeast that expired as far back as 2002! Really, what this means is that I usually buy new yeast each time I bake and then just accumulate the extras, but I knew I had fresh yeast in the house from challah baking.

Here, I'll prove it. Or, rather, I'll proof it:

See the foam on top? That means the yeast is good to go.

Here I made a well in the flour before adding the yeast mixture as well as the eggs, sugar, butter and nutmeg:

(You can see how sticky the dough is in this photo).

Here is the dough after I kneeded it and before the first rise.

And here it is after rising for an hour and a half. Also, this is when I had to leave, so I put the dough in the refrigerator. I know from baking challah that dough will never overrise when it is refrigerated, so I was counting on that while I left for an hour.

The recipe didn't say to do this, but I punched the dough down and let it rest before I rolled it out. It was none the worse for wear from spending an hour in the refrigerator waiting for me to return.

Here is the dough, rolled out to about 1/4 inch thick:

Cut in 2 1/2 inch rounds:

And frying in oil. I bet you forgot that donuts are

fried didn't you?

After frying, I rolled the sufganiyot in sugar while they were still warm. They look good, don't they?

Sufganiyot are traditionally filled with jelly and even with my pastry tip, this turned out to be the most challenging part. I was out of pastry filling, so I used the jam and preserves that I had on hand from the farmer's market. Too bad all those chunks of peaches and cherries kept getting stuck in the narrow end of the tip! Still, they came out perfectly and I must say, they are delicious. Way to go Martha! You came through for me on Rosh Hashana and now on Chanukah. You are going to be my new "go to" girl for Jewish holdiay recipes if you don't watch out!

Here is the link to Martha's recipe: Hanukkah Sufganiyot (Jelly Donuts)

How Slow Can You Go?

2009-12-13T21:35:00.002-05:00

Back to blogging! Have I missed it? Somewhat, I have. When I left, I had PR'd in every distance. Now, after a year, I haven't PR'd in ANY distance (despite what Brad Hudson promises in his book "Run Faster") and I've had some pretty crappy race results. I battled anemia for most of the year and tried to push through it without losing too many training miles. I'll probably finish out the year only 50 miles short of my goal mileage of 1500 miles, so that's a good thing. Right? Of course!

Now I'm going to try something new for 2010. I'm going to try to adhere to the training philosophy of Dr. Phil Maffetone. Dr. Maffetone stresses slow runs to run faster, making sure not to exceed your maximum aerobic heart rate for each workout. My maximum aerobic heart rate is 135 according to the Maf formula. I ran my first "MAF test" today.

After a 5 minute warmup:
Miles Pace HR
Lap 1: 12:05 130
Lap 2: 12:42 138
Lap 3: 12:21 143
Lap 4: 12:21 144
Lap 5: 12:36 144

I probably needed to slow down even more for the last three miles, although it's hard to imagine running any slower. But you can't deny the rise in my heart rate, so the evidence speaks for itself. The next time I do the test I promise I'll stick better to the plan! Here's the link for Dr. Maffetone's website: Click! You'll find the 180 formula for determining your aerobic heart rate on that page.

2009 Goofy Challenge

2009-01-13T20:39:00.016-05:00

I arrived at Walt Disney World on January 8th to take part in the Goofy Challenge which is really two races. On Saturday participants run the WDW Half-Marathon followed by the WDW Marathon on Sunday. This event is so popular that the limited available spaces (4000?) go on sale a year ahead of time and sell out in about two weeks. Feeling up to the challenge, I laid down my $250 plus fees – a year ago.

Background

Before jumping in to the weekend events, some background is in order. If you are only interested in Goofy, then skip down, but if you’re interested in how I trained for the challenge, then stay here. I have been dealing with a couple of injuries since July, 2008. I had been experiencing pain in my left big toe for many months and in late June I went to see a doctor. After an MRI, I was told that I had a stress fracture which was confirmed by a bone scan. Unfortunately, I had most likely had the stress fracture for a long time and it has proved difficult to heal. Nevertheless, I took eight weeks off of running, while continuing to strength train and pool run in order to allow the SF to heal. I started back running the first week of September doing only 2s, 3s, and a long run of 5 miles. I still had pain, but had been given the go-ahead by my doctor. The second week of September, I experienced another setback when I tripped over my dog and broke the big toe on my right foot. This one healed a lot more quickly than the SF and I was finally able to slowly start running again in October. My longest run in October was 6 miles on October 30. I started training for Goofy, in earnest on November 1st. Since I only had ten weeks to train, I used a combination of Hal Higdon’s Boston Bound 13 week training plan for two weeks but without the long runs and then jumped into the Eight Week Masters training program. With no base to speak of, I struggled through the long runs and never completed a run longer than 16 miles which was on December 14, a month before the race. When I got to Orlando, I was seriously undertrained and I harbored strong doubts about my ability to complete the Goofy Challenge.

The Goofy Challenge

What makes Goofy even more challenging is the fact that it is in Disney World. I just could not do this event without bringing my kids. It wouldn’t seem right. Upon arriving in Orlando and depositing the kids at the Port Orleans French Quarter pool, Scott, Sarah, and I boarded the “Marathon Transportation” bus to head to the Expo which was held at Disney’s Wide World of Sports. I first checked in and picked up my packet at the Goofy Challenge booth and then we headed to the vendor floor to get my shirts and do a little shopping. I would have liked to spend more time, because there were a lot of vendors, but my daughter, who otherwise loves to shop, does not like shopping at a race expo. $15 for a couple of Bondi Bands and we were back on the bus to the hotel.

Friday afternoon was the V-Team get-together, but first we had to go to Disney’s Hollywood Studios. I did my best to stay off my feet, but you can only go on Aerosmith’s Rockin’ Roller Coaster so many times, even with a Fast Pass. We schlepped around the park for about four hours and then I called it a day. Time to head back to meet some V-Teamers!

Friday evening, the family went to the Magic Kingdom, and I went to bed. I was in bed by 7:30 but who can sleep that early? I slept fitfully until my alarm went off at 3:15 AM. The last bus to the start left at 4:00 AM and, taking Cindy Southgate’s advice, that’s the one I intended to be on.

As an aside, I make it a rule not to wear a race shirt unless and until I have run the race. Disney is a little different though. As for myself, I completely forgot to bring any throw-away clothes. All I had to wear on race morning that had long sleeves was my Half-Marathon race shirt, so I went ahead and wore it. But, people were wearing these shirts all weekend. They were even wearing the Goofy Challenge shirts before running either race. I’m going to stop taking myself so seriously. It’s just a shirt after all. Thank goodness I had them! Who couldn’t use three long sleeve tech shirts on a chilly weekend?

Anyway, it was freezing Saturday morning! I got to the staging area with plenty of time to spare. There was a live ‘80s style band playing and lots of port-o-potties with long lines at all of them. I dropped off my bag and began the long, long walk to the start. Walking in the cold, dark, early morning hours, all I could think was “I can’t believe I have to do this again tomorrow.” Believe me, I was not feeling enthusiastic.

The race starts with a typical Disney flourish. Mickey and Minnie Mouse, Pluto, Donald Duck and Goofy were all there at the start. There were lots of fireworks and music. The sky was perfectly clear and the full moon was enormous. The weather, in fact, was perfect. As we were passing the Contemporary Hotel, I was passed by a guy wearing nothing but a Speedo and a Trojan helmet. Later on, I was passed by another guy wearing a Speedo. I wished I had brought my camera to the Half! When we ran through the Magic Kingdom, it was still dark and all the rides were lit up. Characters were out to cheer us on and it truly is a magical feeling to run down Main Street USA and through Tomorrow Land and Cinderella’s Castle. Dawn was just breaking as I was leaving the Magic Kingdom.

The course is predominantly flat, but there is one highway onramp that is a killer. It’s a banked cloverleaf and it’s about a half mile long. It could be a serious knee-killer for some people, I’m sure. Once you get to the top, you can see the big EPCOT ball and you’re about two miles from the finish. I just kept plugging away, determined not to stop for any reason until I finished.

Having no plan other than to finish, I merely tried to maintain even splits. My PR for a Half is 2:03. I guess I secretly hoped for something in between 2:03-2:10, but my training wouldn’t allow it and I wasn’t going to push it, knowing I had to run a marathon tomorrow. My foot didn’t give me too much trouble since I took a Celebrex when I woke up that morning.

After crossing the line, I remembered that Rhondda had told me to look for the massage tent. For $1/minute you could buy a massage. I paid $15 and got a lot of professional stretching. Then, it was back to the hotel to join the family at EPCOT. Oh, was I supposed to be resting up for tomorrow’s marathon??? That’s for those other runners -- the ones who didn’t bring their families with them. I enjoy EPCOT. I love Soarin’ and the tour of the Disney greenhouses. We had lunch at the Coral Reef restaurant and after four hours (my theme park limit), Scott and I left the kids and went back to our hotel to rest. I stayed up till 9:00 and slept much better on Saturday night.

Marathon

Sunday morning, I awoke again at 3:15 to catch the 4:00 bus to the start. This time, the staging area seemed much more crowded. I read that there were less than 15,000 marathon finishers, but it seemed like there were many more than that. I can only guess that this feeling was accentuated by the often narrow roads and the number of walkers walking 3 and 4 abreast. But, there were 2 waves of starters and corrals at least up to the letter G that I was aware of. It certainly seemed like a sea of people.

Before heading out of the staging area to start the long walk to the starting corrals, we had another V-Team meeting outside the baggage drop tent. Not everybody made it, but we did get Carisa this time. Heading out of the compound, I ran into Gene and Amanda Vey standing in line at a potty.

Once again, Disney hoopla at the start – characters, fireworks, music. My feet felt ok, but my quads were really sore. I was definitely worried about what the morning would bring. We started to run and I thought about dropping out within the first two miles because my quads were so sore. But then, I just kept on going and before long we were entering EPCOT from the back of the park, where the different countries are located. It was so pretty and the characters were out, and all the lights were on, even though it was only 5:30 in the morning and still dark outside. I stopped for my first picture and then it became easy to just look for photo opportunities. I kept telling myself that if I could just make it to mile 20 then I could walk to the finish. So, I kept going. We exited EPCOT at the front and I just sort of went with the flow after that. I couldn’t remember exactly which theme park was next, but every once in a while, my memory would be jogged by something I had seen the day before.

Between miles 6 and 7 I had a Gu and a pit stop. I saw a medical tent up ahead and I had the feeling that a pretty good blister was brewing on my left foot so I decided to stop. I sat down and had the blister lanced, drained, and covered up with some blister stuff. Then I applied sunscreen and Biofreeze. The two miles together took almost 30 minutes! When I later looked at the splits, I had to laugh. I had no idea I was taking so long. Anyway, at about mile 9 we headed into the Magic Kingdom parking lot and you could see runners on the road coming towards us in the other direction. I could hear a DJ saying that they had reached the ½ way point. This was about 1:45 into the race.

Again, entering the Magic Kingdom was thrilling. In fact, it was the first of about four different times that I became emotional because I was starting to think that I might actually finish this thing. I saw Cinderella’s Fairy Godmother before I entered the Castle and no one seemed to want to have their picture taken with her. There was a long line for some other characters right across from her but she was totally free! I stopped, had a photo taken and asked her if she could grant my wish to finish the marathon. J She agreed. By the way, Cinderella’s Fairy Godmother is a very rare and special site at Disneyworld, so if you ever do see her, stop and have your picture taken with her!

Well, now that I knew I would finish the marathon, I set out for the Animal Kingdom. This was a nice part of the course. On this part of the course, you get to see a lot of Disney property and some of the backstage workings of Disney. We ran by an employee center that had posters hanging on the outside encouraging employees to be courteous to guests, etc. Then we ran past Disney’s composting center, an agricultural center, and a greenhouse. From the looks of it, Disney grows every plant that decorates the theme parks, from the palm trees to the hanging baskets, in addition to raising a lot of the fish that are served in their restaurants and the salads and vegetables too. It was a quiet stretch, but I enjoyed it. I also liked this and I was glad that I had my camera this time.

I had told my family to look for me in The Animal Kingdom and that I would be there between 8:30-9:30. At almost 9:30 on the dot, I spotted them and stopped for hugs and photos. They were wearing the team uniform, so they were easy to spot right away.

Leaving the Animal Kingdom, we entered a long, long stretch of hot highway. The Disney folks did their best to make it bearable for us by stationing Disney characters along the highway, which was pretty cool. Running up a highway ramp, I saw giant speakers mounted on a crane. As I got closer, I heard some great oldie, but goodie, Disney songs like Alice in Wonderland and You Can Fly. I’d heard people complain about this stretch of road during the weekend, but I didn’t mind it at all. I used the time to assess my body. I paid special attention to my fluid intake, not wanting to drink too much because I knew I would be taking a long time to finish, but also not wanting to become dehydrated. I had decided early on that I would only drink at every other aid station and primarily try to stick to PowerAde and drink the water when I had a gel. I also liked that the cups were only filled about a quarter of the way – about two to three swallows – of fluid which resulted in less spillage and stickiness on the ground and, I think, also reduced the risk of hyponatremia. It was definitely a much hotter day on Sunday than it was on Saturday. By 11 AM I felt like it was hot and sunny enough to be 4 PM and I confess that I had no concept at all of the time. It’s the first marathon where I didn’t wear a hat and I’m glad I had my long sleeve race shirt tied around my waist. It made for a nice kefia to protect me from the sun. I did pull it off when I was a mile from the finish in anticipation of race photographers. ;)

Hollywood Studios followed Animal Kingdom. Again, the marathon took us backstage to the Disney costume shop which was another interesting site. As we reached mile 23, leaving the park, I was again overcome with emotion. I realized I was going to finish and that I had not hit the wall. I assessed my performance and I was satisfied. I had run the entire course, only stopping for photos – which I had planned on doing. I decided to run without stopping to the finish which was past the Disney Yacht Club, back into the worlds at EPCOT, all the way around the lake, past the big ball, out of the park and into the parking lot. I stopped one time to take a picture of the Mile 25 sign and then ran to the finish, looking for an open area, so as not to be blocked for my finish line shot. There it was with a clear shot to high five both Chip and Dale and I was done. 5:30. A personal worst as far as time, but a personal best in terms of satisfaction.

Random Thoughts

Many people ask about strength training on the Boards. I could never have completed the Goofy Challenge on ten weeks of training without having a good, strong muscle base from strength training. It is the one thing that I was able to continue to do with regularity while I was rehabbing my injuries. I may have finished slow, but I finished strong. I ran the entire race without walk breaks. I ran up every hill while others walked. I ran a smart race and I never hit the wall. I finished confident that I am ready to really train for my next race which is The Flying Pig marathon in Cincinnati on May 3.

The coveted Goofy medal

New Year's Resolutions

2009-01-01T17:30:00.006-05:00

For the first tiime in two years, I find myself having to make a New Year's Resolution. Now, I'm not one to put much stock in New Year's Resolutions. If you're going to promise to do something, why not just do it now instead of waiting until an arbitrary date called "January 1st?" But with two big races on the calendar next weekend and a race of revenge coming up on May 3rd, I realize that I am not up to the challenge.

Not to belabor a point, but having an injury really sucks the juices out of you. I have felt like an inadequate lump since July and I'm tired of it. I've gained 10 pounds and my running is labored. I haven't been in this kind of shape since 2006 and I don't like it.

I ran 7 miles today and my left toe still hurts. It must be some kind of phantom pain, because it's been six months for crying out loud! My right toe that was actually broken broken in September is totally healed! I refuse to be hobbled by pain in my toe. I PRd in two marathons with this stress fracture and I will continue to train through the pain.

First things first though, I RESOLVE TO WRITE DOWN EVERYTHING I EAT IN A FOOD JOURNAL AND GET MY METABOLISM BACK ON TRACK. Hopefully, I'll lose 10 pounds and my running paces will come down.

I still have a Flying Pig to revenge. After all, who's the Big Bad Wolf?

Well...

2008-11-02T09:27:00.002-05:00

My little opinion piece was published in the Cincinnati Enquirer on Friday. In two days it has generated nearly 300 responses on the newspaper's website -- mostly against me. In fact, the good people of Cincinnati seem to be going out of their way to prove the point of my article! Take this little gem from this morning:

Gomiwashere wrote:

It's not FEAR you out box #3 Blonde fake. It's LOATHING, I don't hate liberals or their ilk, I loathe what they stand for, everything that is wrong, filthy and lawless. Your feet run with glee to the smell of you own stench, look at the people who suppourt Hussein. Criminals, welfare reciepants, radical muslims, terrorist, Hollywood. Your ilke is not pogressive or one with the universe. Your the oppsite your against all of creation and the universe, your end is near. The Universe is order you are not. I hope that Obama gets elected. Wait for his brown shirt Facists force comes calling, because someone said something about the "Peanut Butter Mesiah". This country in 20 years will have wars raging across it's face. An all the folks who have lazed their lives away. Foder, sniper targets, boot grease. All Hail Obama! Lets get this ruination underway.
11/2/2008 9:00:00 AM

What more can I add to this? McCain/Palin supporters obviously have nothing to say that reccommends them as potential new leaders of this country, but certainly have their attack dogs at the ready.

Just sign me,

#3 Blonde Fake

Hate and Racism as a Campaign Tool

2008-10-30T09:26:00.005-04:00

It's been months since I've blogged. I've been healing two broken toes and my running has not been going well. Fortunately, I've had this presidential campaign season to keep my mind occupied. Unfortunately, firing up the brain cells doesn't burn as many calories as firing up the slow twitch muscles. Nevertheless, I've been compelled to write letters to the editor and given my tendency towards sarcasm, none have been published this year. What a surprise! Here's the most recent missive, destined to be ignored but for those who read it here:

John McCain said yesterday that racism will play no role in the upcoming election. In the last two months Americans have engaged in the most despicable acts of unchecked racism and hate that I can remember in my adult lifetime. A plot by White-Supremacists to assassinate African-American citizens and Barack Obama was uncovered this week by the FBI. College students hung an effigy of Barack Obama from a tree at the University of Kentucky. American citizens shouted jeers of “kill him” at a Republican vice-presidential rally. Talk show hosts emphasize Obama’s middle name of Hussein as an epithet of fear and derision to rouse their candidate’s supporters.

The candidates themselves have conducted a campaign designed to cast suspicion and evoke fear among their own constituents and undecided voters. John McCain referred to Obama as “that one” in a presidential debate. Just this week Barack Obama has been cast by Megyn Kelly of Fox News as a “Marxist”, by vice presidential candidate Sarah Palin as a “Socialist”, a Palestinian sympathizer, a terrorist, and an anti-Semite. John McCain’s minions have proclaimed that Obama’s election will mean the “death of Israel.” It should not come as a surprise that there are people in our country that feel their words and actions are not only vindicated, but supported by their Republican candidates.

Peter Bronson (of The Cincinnati Enquirer) fuels the flames of hatred by asking “Who is Obama?” He suggests that the media have given Obama a pass when it comes to investigating his background. Bronson is either woefully uninformed, is technologically-challenged, or is simply a cog in the Republican fear-mongering machine. The answers to all of his questions regarding Ayers, Rezko, ACORN, and Obama’s position on abortion have been asked and answered in great detail ad infinitum. It is not the fear of the unknown that has pushed so many people “out on a ledge” but tacit permission by the candidates themselves supported by media personnel like Bronson, Hanity, Limbaugh, and Cunningham who turn ordinary citizens into thugs.

Hyde Park Blast

2008-06-28T11:12:00.005-04:00

The only thing that got me to the finish was the cute t-shirt. With a DNF (on a 4 mile race at that) I wouldn't have allowed myself to wear it.

The Hyde Park Blast is a 4 mile pre July 4th road race, block party, and bike race in a day-long event that begins at 8:00AM with the 4 mile run/walk. Hyde Park is one of Cincinnati's hilliest neighborhoods and it is also one of the oldest and most scenic so you get the good with the bad. For example, here's the elevation chart -- notice for every up there's a nice down.

I totally love this race for the goodies. This year, because Hyde Park is such a trendy spot, the race went "green" and the "goody bag" was actually a reusable grocery bag filled with bars, coupons, and hand sanitizer. The finisher's gift was a green beach towel which is another reason I was glad I finished.

Today was the second day of my period which is usually the day that I'm incapacitated. But a friend was picking me up and I was nothing if not committed to giving it a try. We went for a little warmup run before the race and I had cramps right from the get-go. My friend suggested we just take off our chips and run an easy 4 miler, but I told her "no way." Heck, as long as we were here, we might as well race the thing!

So, I sucked it up and got going. With no ipod (I don't wear it to race) I only had two thoughts going through my head: 1) the t-shirt is cute so I've got to finish, and 2) the only bathrooms are back at the start/finish. I felt like my insides were falling out, but otherwise, everything else felt really good. I didn't push it so I probably could have finished faster, probably even my goal time or under, but for this race on this particular day just having that knowledge is enough. I was 7 seconds slower than last year and the course was different. I didn't feel spent at the end and I'm fairly satisfied. I'm definitely happy with my last fast mile which was up a .3 mile hill. I cranked up that hill!

If this race were tomorrow instead of today, I'd been posting about a PR I'm certain.

Mile 1 8:35
Mile 2 9:12
Mile 3 8:57
Mile 4 8:46
.17 7:25

Final Time: 35:49

Alright, already!

2008-06-27T11:06:00.005-04:00

Alright, alright, alright. I know. I've been a Blogger Bum. But it's not as if I've actually been a bum. I chaperoned an amazing group of Cincinnati high school seniors on a trip to Poland and Israel. And I was kind of a cheating bum at that, because I blogged about it, but not in this blog. You can read all about it here, in THIS blog. I could never rehash it again, but it's all right there for your reading enjoyment.

Since then, well, I've been running of course. The running has been quite difficutl for me. I trained my ass of with the Pfitzinger 18/55 program. It looked exactly like this, except for the dates. It's alot of miles! Right now I'm in my second week of training for the Columbus Marathon on October 19th. I have two goals: first is to set another PR -- hopefully finishing in 4:20 or better -- and second is to complete 95-100% of the scheduled runs. So far, so good. I'm trying not to be anal about my paces because the first third of the program is so much mileage buildup that I always feel like I'm getting slower not faster. Also, since coming back from my trip, where I didn't run at all, I've been feeling sluggish. I'm still trying to find the motivation!

So. Here WE Go!

Natalie

Kentucky Derby Marathon

2008-04-27T11:56:00.003-04:00

I had never heard of this marathon until Scott Hala mentioned it in his blog. I chose it because 1) It's close and cheap, 2) It didn't look too hilly. Reviews on MarathonGuide.com were pretty horrendous with one even stating that "it was the worst marathon ever." I try to take MarathonGuide reviews with a grain of salt and figured nothing could be that bad and the reviewer probably just had an ax to grind. Anyway, it was a marathon and I needed a marathon to make all this marathon training worthwhile!

I got in the Hot Mom Car and headed south to Louisville yesterday afternoon. It's a beautiful drive and I must confess, I've probably only driven south on I-71 one other time in my life. It's sad how we so seldom go to the places that are closest to us. Like Chicago (for me). I got into town about 5:00 and the Belle of Louisville was in her dock right next my hotel. Did you know the Ohio River is about a mile wide in Louisville? Coming from Cincinnati, I wasn't even certain for a second that it was the Ohio. You could practically throw a stone across it where I live! I suppose that's what made Cincinnati such a good location for slaves seeking freedom. One could actually make it across without drowning!

The expo was very small. I picked up my packet which caused a little bit of confusion initially because I used my own chip -- the one that I neglected to return after running New York. It was easily cleared up and my chip worked fine. The t-shirt was a crummy long sleve cotton number. Runners also got a poster in their goody bag. I tried to get a pace band, but the pacers were a fairly loose lot, not sponsored by anyone, and they didn't have any pace bands. They told me to go to marathonguide.com and print one out. Sorry buddies. I left the laptop at home this time.
I set my treo and the hotel alarm clock for 4 AM and decided to pack up all my stuff and drop it off at the car before heading to the race. Who needs a shower after a marathon anyway? I can just put the top down.

Getting to the start was a breeze. There were plenty of busses to get us to Iraquis Park. It was raining and it's the first time I ever actually wore the garbage bag that I, miraculously, remembered to bring with me. Gear check was a snap, two trips to the port-o-potty, and it was time to start. Right away I had a little mishap occur. I had a little gu pouch clipped on my skirt. As soon as I started to run, the pouch fell off. When I turned around to retrieve it, I was almost trampled by a heard of runners. Scary!

The course must have been designed by the Marquis DeSade. And he must have designed the elevation chart for the website as well, because it clearly is a lie. The first six miles winds through Iraquis Park. First it winds up, then down, then up, then down. Steep hills and hairpin turns. I got plenty of practice running tangents! I felt like I was staying on pace, but I was also concerned about the toll the hills were taking on my legs so early in the race. My splits are crazy and reflect the craziness of the course.

At about mile 9 the course goes through a slum area and suddenly we're going to enter Churchill Downs. I had totally forgotten about that! The funny thing is that unlike running in Anaheim Stadium, Churchill Downs was not really a highlight of the course for me. It was windy inside and I felt like I was just running on a concrete track (which I was). Empty vendor booths were set up already for next week's Derby but nothing exciting here. The real excitement happened around mile 10-11. It was here that I had the pleasure of running with the Louisville Running Elvi. About 10 Elvises in full Elvis regalia, one pushing a baby stroller with a boom box blasting Elvis tunes. It was awesome! Best part of the race for me.

Out of 12,000 runners, only 1200 run the full marathon so when the split came at mile 12 it made for a lonely 14 remaining miles. Where the first part of the race was heavily supported by crowds and music, the second half of the race was desolate. I didn't really care because I was concentrating on my own race. Water and powerade were still plentiful as were plenty of sportbean stops but fans were few and far between. There were two more parks between 14 and 18. Both were of the same character as the first park. Up, down, wind around. My quads were shredded by the time I got to 18. Really, I considered quitting. If my husband had come to watch, I'm certain I would have bagged it and had him take me home. It was that bad.
At mile 22 someone had the bright idea to make the marathoners cross the Ohio River into Indiana and then come back to Louisville. Really, this is how it happens: runners are barely making it after 20 because of all the damage from the previous hills. At 21 we come back into downtown and run right next to the finish party. It would be so easy to just cut over and join the fun if it wasn't for the fence! We shuffle into town and next thing we know at the mile 22 sign we're crossing a huge bridge. Remember I said the Ohio was a mile wide here? We stagger up the bridge and get a glimpse of the runners coming back down. So, to add insult to injury, we now know that not only are we going to run all the way across this bridge but we are going to come back the exact same way. And we do it. But we're not done yet. Once across the bridge there's still another 1.5 miles to go. By the time I got to the finish line I had nothing left for my kick. The medal is cool, but those 10,000 half-marathoners swiped all the mylar blankets leaving none for the marathoners. If you ask me, running a marathon is twice as awesome as running a half and more deserving of a cape of awesomness. Better yet, provide enough for all the runners!

I trained my butt off for a 4:20 marathon and felt that I could have actually beat it. I felt like I had 4:20 in me when I ran NY but for having to start so far back. I PR'd by 2 minutes and it's a 10 minute PR since last May, but I'm disappointed that the course wasn't as advertised. Why include an elevation chart if you're going to smoothe out the hills and lop off 100 feet? How does that help me make an informed decision? I know this sounds whiny. I'm the one who picked the marathon and I should have believed what I read in marathon guide. I'm an optimist though and it was a beautiful course, especially with all the trees in bloom. And the Belle of Louisville had her caliope playing which was cool. I guess I'll have to wait until Columbus where they say "their world is flat." I've been there. I know it is.

PUBLISHED ELEVATION AND ACTUAL ELEVATION COMPARISON:

Boot Scoot Boogie

2008-04-06T15:53:00.002-04:00

Before I start, I'm going to confess that I'm right now, at this very moment, listening to some song my daughter downloaded onto itunes by Billy Ray Cyrus and Miley Cyrus. Oh my God! I kind of like it! It's called "Ready, Set, Don't Go."

Which is just fine, because this morning's final 20 miler was kind of like the Boot Scoot Boogie. I felt pretty good going out. I went to the bike trail because the bathrooms are finally open and the trail is sort of flat (though it does have a lot of camber). I made a goal for myself because I realized this week that that was what was missing from my runs. I was so worried about just doing what was on the paper that I forgot to make a goal for every run. So this morning my goal was to keep every mile under 11:00. For the first 16, with the inexplicable exception of Mile 9, I was successful.

10:38, 10:34, 10:18, 10:25, 10:30, 10:19, 10:30, 10:28, 11:13 (huh?), 10:27, 10:18, 10:18, 10:24, 10:59, 10:27, 10:50.

It felt easy to keep the pace and I was relaxed. Gels at miles 5, 10, and 15.

My goal for the final 4 miles was to keep it under 10:00. Mostly I was successful.

9:51, 9:53, 10:07, 9:47. I finished up feeling pretty good, but sore from the faster finish. Total running time 3:28:29. Avg. pace 10:25.

As a reward I drove to the Red Sun Farm for some fresh eggs and chickens.

It's a little strange to think that it's time to taper for a marathon that I'm not all that excited about running. Sure, I'm looking at it as a test of my ability, but I don't feel the anticipation that I did for my other marathons. I have to keep in mind that I'm leaving for Poland and Israel two days after the marathon for The March of the Living which I am very excited about.

This week I ran 44.8 miles (5 miles less than scheduled)
YTD: 548 (I totally ROCK)!

Dogs Gone Wild

2008-03-18T16:02:00.001-04:00

I am definitely sticking with the Pfitzinger program until the end. How else to tell if it works? The long runs, over and over, are just very time consuming to a slow runner like myself. I look at my messy house and think of what I could be doing if I wasn't spending endless hours running. But, oh well.

After cleaning the teenage boys bathroom -- which hadn't been properly cleaned since January (gross!) -- I hit the treadmill for 8 miles with 6x600 at 10k pace for my LT run. Maybe it should have been 5k pace, but I don't think I could have finished at that pace.

First 4.5 miles were at marathon pace: 9:55, 9:57, 9:59, 9:58, 5:11 for the .5. Funny that, with the exception of the .5 which was slower, these were on the treadmill set at 6.0. Hmm...

Then the intervals (90 sec. jog in between): HR between 169-171.

Appropos of the dog discussion on Hal Higdon earlier today, I let my dogs outside in between the 2nd and 3rd interval. Guess what? They escaped. Both of them. 2:30 I get a phone call: "I have Kimo and Olympia." They stuck together, fortunately, and wound up about a mile away but through the woods. It was about a 10 minute drive for me! Thank goodness a dog owner had the good sense to check for tags and hold onto them while he called me. I can't tell you the number of times I've called dog owners from the dog's tags, but it's unusual that someone does this. Definitely only a dog owner would understand how devasted we would be to lose our dogs.
Anyway, Kimo and Olympia are home safe, sound, and very dirty. Especially Kimo, the white Eskie. They are locked up in their kennels for the time being until I can shower them.

I hope they didn't terrorize any runners while they were on their adventure.

December 3, 1979

2008-03-16T14:37:00.005-04:00

If you are about my age (45) or older, you no doubt remember the tragedy at the Who concert in Cincinnati on December 3, 1979. Scott has been going through Jolie's storage unit and yesterday he brought home a couple of old issues of Rolling Stone. One was this one, which was pretty exciting. It's probably the most famous of Rolling Stone covers with the photo by Annie Liebowitz.

But the one that really sent me back to high school was this one:

You see, three of those eleven kids went to my high school, a small suburban high school, in Cincinnati. I knew two of the three -- Stephen Preston and Jackie Eckerle. It turns out that Jolie, my sister in law, had gone to the concert and not had any idea of the horrific events that occured outside the Colliseum. She must have been obsessed with it for awhile, because she had saved this issue of Rolling Stone and cut some things out of the magazine which probably hung on the walls of her bedroom for a time.

Yesterday, when I saw the issue for the first time in my life, I couldn't believe that I was looking at the photographs of kids I knew in high school on the cover of Rolling Stone, a magazine I regularly read now as an adult, but never read as a kid. When I opened the magazine, I couldn't believe that I was looking at a roomful of mournful teenagers that I recognized and remembered! in Steve Preston's parent's living room. Talk about weird!

Things were so weirdly different in 1979. I went to a small school. Eleven local people were crushed at a concert. Three were from my high school, and yet, I remember that it was business as usual at school. There were no grief counselors. There were no school assemblies or memorials. The hallways were eerily quiet for one day and then back to normal right away. Did the school administrators and other adults in our lives think that it was better to ignore something this tragic than to deal with it? Did I grow up in a time when grownups were afraid to talk about the deaths of young people and somehow felt that only a certain kind of person would go to a rock concert? I wonder then, how my own parents felt when I went to the Van Halen concert the following year, which was the first rock concert at Riverfront Colliseum following the Who.

Anyway, after all these years, I still occasionally think about Jackie, Steve, and Karen (who I did not know), and I think about the human reactions to the tragedy and my own perceptions of that time 29 years ago.
______
I ran about 9.5 miles today of my scheduled 17. My legs felt like bricks. Maybe because of the 5k I raced yesterday then the 3 I ran on top of it. Anyway, I really hate the Pfitz program. It's too time consuming and I dread all of the runs. It's just not fun anymore.

WTD: 33

YTD: 422

Emerald Miles 5k

2008-03-15T23:14:00.001-04:00

Today was my first race of the year. A 5k called Emerald Miles which benefits the Epilepsy Foundation of Cincinnati. Now in its eighth year, it attracts a fairly large crowd for a mid-March 5k -- especially considering that we had a foot of snow on the ground last Saturday. I woke up to heavy fog, but no rain. The temperature was about 38 degrees and really perfect for a race. My performance? Well, not a PR, but not terrible either. I guess every race can't be a PR! One fun part of the race was running across the Purple People Bridge which is a pedestrian only bridge that spans the Ohio River. I've never been on it before today, and it is too narrow to accomodate any of the big Cincy races. This race started in Newport, Ky right at the bridge entrance, crossed the river and ran through a riverfront park before heading back into Newport.

I finished in a respectable 26:10. Splits were 8:05, 8:25, 8:36, 7:25 for the last .14. My heartrate at the finish was 175 which is lower than it was last summer at the end of a 5k (189). I've done nothing but eat since finishing the race. Now I think I'll go run 3 more miles.

Blog, I am neglecting you

2008-03-11T15:49:00.000-04:00

I have a 5k on Saturday, so I was kinda excited to do today's VO2 Max run of 8 miles w/ 5x600 at 5k pace. I mapped out an old course on mapmyrun that would end up at the track. Fleet Feet is about 1/4 mile from the track and I needed some more gels, hence my motivation to get away from home and my usual route. Because I couldn't decide whether to park my car at Fleet Feet and start the run from there or park at the school and run a little more, I ended up running a full 7 miles before I even made it to the track. I parked at the school thinking I wouldn't feel like running anymore after the track workout, but Fleet Feet ended up being farther from the school than I thought. (I mapped the run starting from Fleet Feet). I ran the 7 at marathon pace which didn't give me the freshest of legs for the 600s, but hey, if I can run 7 at mp then 5x600 at about 9:30 avg., I must be making some inroads, right?

The track was pretty clear of snow. Not so the sidewalks. Sometimes I imagined I was Mardi climbing over piles of dirty, slushy, plowed snow. Only I was the slow version. ;)

I'm trying to think of a route where I can warmup with 3 miles ending at the track, then I could do the 3 miles again to finish up. That way, at least I stand a fighting chance of hitting a 5k pace of 8:30 or under on the 600s. My last 5k was June 16 with a finish of 25:59. That's faster than McMillan predicts based on my best 10k, 1/2 and marathon times. Of course, I'll try to beat it!

Thriller

2008-03-01T16:47:00.000-05:00

. . . Not the run, it was uneventful. But the music! I bought Thriller 25 the 25th anniversary edition of Michael Jackson's Thriller (yes, I bought the CD because I am 45 and that's what I do. I like to have a hard copy). I listened to it on my ipod during today's run. It's such a great album. It brings back great memories, but all the songs stand on their own and are just as great today as they were in 1983 when I would dance to them at the AEPi parties at Indiana University.

My run was 8 miles. I ran outside by the Ohio River while Sarah was at dance rehearsal. Nice and flat. Out four and back four. I reset the Garmin at the turn around to do 8x100 strides for the last two miles with two minutes in between each stride. That stretched it out! Two minutes is an eternity when you don't feel like you need that much time, but as a result, my strides didn't slow down and even got faster. My average pace for the whole 8 miles was about 10:00/m. The strides were in the 8s with one at 7:57 (yeah me!).

Alright, so a faster person might have listened to the entire album and been done with the run, but I had to add on two versions of Smooth Criminal (Alien Ant Farm and Michael Jackson) plus a couple of other songs.

In all, it was a nice run and a good effort.

Tomorrow: 14

MTD (February): 154 (One extra day didn't help my totals at all).

2008-02-27T23:25:00.000-05:00

I just ran 8 miles on the treadmill. This included 2 phone calls and 5x600 at 5k pace. The phone calls were during the 90 second jogs in between intervals, of course.

While running, I watched the PBS Great Performances showing of Company. Company is one of my very favorite Broadway soundtracks. Two years ago, I was thrilled beyond words when Cincinnati Playhouse in the Park staged a new version directed by John Doyle. It was so wonderful and it then moved to Broadway. The Great Performances recording was from the Broadway version, but it seemed the same as the Playhouse version. My seats at the Playhouse were in the 3rd row, so even the TV closeups don't make for a better viewing experience than I had. It's a wonderful show and I highly recommend searching for a rebroadcast if you have TIVO or a DVR.

I've put in quite a few miles on the new treadmill, and I just noticed today that one of my dogs may have broken it in as well. Judging from the yellow spot on the carpet. Damn dog! Can't resist anything new and vertical.

Running for Office

2008-02-26T21:46:00.001-05:00

I guess I'm back on the schedule. I had a little bit of delayed onset jet lag this morning when I woke up sluggish. After driving Sarah to school, I went back to bed. Round 2 of my day started at 10:30 and I went out for my 8 mile run. It's been snowing big, wet snowflakes all morning and hasn't stopped yet. Nothing seems to be sticking though. It just feels like it's pouring snow, which is better for running than if it were pouring rain.

I ran 8.25 miles in 1:25:27 (10:20 avg. pace). The route I run is challenging with lots of uphills, but it's in the neighborhood so I like it. Besides, there are two houses under construction about a mile and a half apart which means two nicely spaced port-o-lets should I need them! When I do my long run, I may do the loop twice and put out water and Gatorade. It will be nice not to have to carry them along.

As I was running, I saw a couple of yard signs for Barak Obama. Ohio’s Primary election is next Tuesday. Yesterday Obama was in town and today, Clinton is here. Not surprising. This is the part of Ohio that elected George Bush twice, but also elected Clinton twice before that (for all you Sara Jane’s out there whose memories are too young to know this fact). I plan to cast my vote for Hillary, but it really warms my heart to see the hopeful look in the eyes of Obama supporters. I don’t remember, in my own lifetime, so much energy and excitement by young voters over a presidential candidate. Yesterday, I was working at my kids’ high school in the College Information Center, where I have a lot of contact with juniors and seniors. Quite a few were trying to arrange schedules to attend the Obama rally at UC. It’s exciting!

By the way, for all you Jeopardy fans, the winner of last week’s Teen Jeopardy is a sophomore at my kid’s high school. I missed the finals, but I understand she missed an easy daily double. Who says you have to be good at math to be good at trivia?

Say Goodbye to the Creakies

2008-02-25T14:09:00.001-05:00

I'm back from Las Vegas, and I have to say that running in Vegas was not a huge success. Traveling from East to West for a weekend is always rough with the time change -- especially going to a late-night town like Vegas. But for running's sake, I thought I would take advantage of waking up early on Friday morning and get my 15 miler in right off the bat. Besides, I wasn't going to let pass the opportunity to run in shorts and a t-shirt! Months ago, I loaded my 15 mile course, courtesy of Matt W., into my Garmin. I didn't count on heavy cloud cover, however, and it took ages to locate satellites. Twice I went through the "are you inside?" "have you travelled hundreds of miles since your last run?" routine. Finally I decided to just hit the "start" button and pick up the course wherever I was. It took about a mile, but I finally got a satellite and loaded the course. Unfortunately, since I was already a mile down Las Vegas Blvd, I couldn't figure out where I was supposed to turn. I thought I knew, but I was a 1/2 mile off, turning onto Spring Moutain Rd. instead of Twain. I was about to run right onto a highway on-ramp so I knew that was wrong! I just couldn't get back on course. Oh, well. I decided to continue on down the strip to Saraha. Then I was just making it up as I went along. Between doing my own thing, running up and down all the steps (including 3x both ways trying to get the Spring Mountain thing right (I tried both sides of the street)) and all the other stairs, I ran about 7 1/2 miles total. And when I say "total" I mean TOTAL.

That night we saw the 10 PM showing of "Love" and there was no way I was getting up early to do any more running. Nor was I inclined to pay $20 for the privelege of running on a Bellagio treadmill. So, I didn't do any more running in Vegas. I did get plenty of exercise in the shopping department, and I think I even PR'd at DKNY.

The first couple of days, I experienced my usual running associated aches and pains. Right ankle, left big toe, right hip, burning sensation in the right knee... and I took Advil 'round the clock. But today, after having not run since Friday, I'm happy to report no pain. No creakiness. I guess you could say my body is feeling 45 and not 60! I hate to admit it, but I do pay for the benefits of running with an awful lot of aches and pains.

Tomorrow, I'll go back on the schedule, but happily it's a recovery week. You know what that means... 44 miles instead of 45. Since I've yet to hit the weekly max, it's all relative anyway.
Oh, about those Vegas shows that set us back close to a thousand bucks -- definitely worth it! "Love" is teriffic! The score is original Beatles and the acrobatics and costuming are maybe more gritty than the other Cirque's. There are FIVE different Cirque du Soleil shows in Vegas now! Scott and I are Beatles fans and I've been wanting to see this show for a year. I kept thinking how much my kids would have enjoyed it too as I've been training their musical ear and proclivities since their infancy.

Bette Midler is a force of nature, as she proves right from the start when her show opens with a tornado blowing down the Strip. Her sense of humor is deliciously off-color and she definitely knows what Vegas is all about. As she says, "Las Vegas is the city that knows even more about cheese than Kraft." And so go the rest of her jokes. Showgirls? Of course there are showgirls. This is Vegas, baby!

Journalists Have all the Fun

2008-02-20T12:27:00.000-05:00

I should have been a journalist. I'm starting to think they have all the fun. Sunday, I listened to a recent episode of This American Life which included a story by Malcolm Gladwell on his beginnings as a journalist with The Washington Post.

Well, as you know, I'm a fan of American Idol and just now, I perusing the internet for reviews of last night's performances by the top 12 male contestants. I came across this review in The Washington Post by Lisa de Moraes. I'm sorry, but did she really include both the words "ejaculate" and "cum" in a nationally ranked newspaper's entertainment coverage of a G-rated prime-time TV show?

I suggest reading the article without a beverage in your hand unless you've got a towel to clean up the mess when it comes out your nose.

Run? Oh, I'll do that later.

Searching for my inner ninja

2008-02-19T16:05:00.002-05:00

I haven't posted here in over a week. My sister-in-law passed away suddenly last Tuesday. I did manage to run over 46 miles. I just didn't blog about it. Thank goodness I have running. It provided me with a few hours of quiet last week and I feel sorry for those who grieve who don't have this outlet.

So, I'm back and I'm blogging. Starting with today's run.

Last night I came up with the brilliant idea of making up my 20 mile run today instead of doing a 6 mile recovery run. It also probably had something to do with a 14 mile run on the schedule for Wednesday that conflicted with a manicure appointment, but whatever...

It was about 20 degrees with some wind when I set out, so I donned the ninja gear: balaclava, hat, jacket, windpants, beverage holster. Sunglasses provided the final menacing touch. I decided to do the big eight mile Tour de Amberley Village loop twice. The second time around I managed to stretch an additional two miles which left me with two miles to finish up on the treadmill. If I wasn't freezing my toushie off already I'd have finished up outside. Alas, I was only good for one more mile on the 'mill. As my daugher said, "why didn't you just run one more mile?" Well, 19 is all I had in me. My time was used up.

I still haven't showered. Maybe I'll wait and see how long it takes for anyone to notice. ;)

Reality

2008-02-10T20:53:00.000-05:00

I did my 7 miles with 10 x 100 strides (was supposed to be 8, but I did two more to make the distance go faster). Treadmill. At 2 miles I was thinking of quitting, but then Sarah came downstairs and turned on the TV. She found a couple of shows that got me through the remaining 5 miles -- Dr. Drew's Celebrity Rehab and Flavor of Love. Nothing like a little Loser Reality TV to get the juices flowing.

Speaking of Reality TV, I can't even tell you how disappointed I am that Johnny (Jon Dalton) Fairplay was voted off the island on the first episode of Survivor Micronesia. I LOVE Jonny Fairplay. He's one of my favorite all time survivors! Who am I going to root for now?

WTD: 43.6 (87% of planned runs)
YTD: 232

I Hate Running

2008-02-09T15:26:00.000-05:00

I rearranged my weekend to get my long run (18 miles) in today because today's weather is gorgeous and tomorrow it's supposed to be cold and windy. I had to promise Sarah that I'd be home in time to make her bun and help her with her makeup before ballet so that meant I was going to run 15 outside and finish up the final 3 on the treadmill with American Idol.
When I set out, I was wearing a tights, a long sleeve shirt, a lightweight vest, and a running hat with a bill because rain was predicted. I ran around the loop and realized the wind was pretty bitter, even though the air was warm, so I swung by the house and changed into my NYCM jacket and picked up my sunglasses. One more wardrobe malfunction at the .5 mile mark involving my heartrate monitor and I was on my way. I listened to the soundtrack from Spirit of the Marathon for the first 5 miles. At 5 I ate a gel then had to stop at a friends to use the bathroom. We ended up chatting and I realized that I forgot to stop my Garmin, so I think that little visit ate up about 5 minutes.

I ran another loop of the neighborhood and realized that the wind had really picked up. Also, the hills were getting to me big time. By the time I got home, it was only 14 miles and almost 2:50 minutes. Whoa! Was it the wind? Was it the hills? Was it the Pfitz program? I have had so many sucky runs that are weather related that I have no way of really knowing why they suck. I checked weather.com and it indicated 19 mph winds with gusts of 34 mph. How much of an impact can that kind of wind have on the overall impact of the run?

I made it home in time to find my daughter, very distraught that I was late, thinking that I had forgotten about her bun. I quickly made the bun, did the makeup, changed my clothes and went downstairs to the treadmill. 0% grade (hey, I was hurting already), I started at 10:00 m/m, moved down to 10:54, then 12:30, then I was walking. After a mile and a half I had to call it quits. I barely made it home for the 14 -- who was I kidding that I could do 3 more on the treadmill?

Next week, I think I'm going to eliminate at least one recovery run. I honestly don't think they have anything to do with recovery -- they are just more miles and I am fatigued from so many long runs.

Super Sunday Run

2008-02-03T13:18:00.000-05:00

So, let's talk about my run today. Not to much to say. The weather was perfect: brisk and about a sunny 35. No wind. I went a very meandering route as I only had it planned up to 8 but I had to figure out another 4 on the fly. Not easy when you're only about half a mile away from home with 3 more to go! But I did it by going up and down the streets.

Whoops! Since this is a scientific blog, I better include the data. 12 miles/ 2:06:27/ avg. pace 10:31/ avg. HR 152.

I turned it into a 3/1 not because it was scheduled that way, but because I had to pick Sarah up from Sunday school at 12:00. I made it home by 11:51. Just enough time to whip up an Endurox and get to the synagogue with 2 minutes to spare! It pays to live close when you've got Hebrew school and Sunday school to contend with.

This afternoon, when you all are watching the Super Bowl, I will be one of the few lucky parents who gets to go to the Hannah Montana 3D Concert movie. Choke. I only hope I get home in time to see Tom Petty.

College Search

2008-02-01T11:18:00.001-05:00

Another gym day. No running.
Squats w/ bar 20 x 3

Deadlifts w/ bar + 20 15 x 3

Pushup rows w/ 10 lb dbs 15 x 4

Half squat on wall w/ alternating shoulder presses (10 lb dbs) SS pushups x 4

Unilateral db curls (10 lb) SS DB kickbacks (10lb) x 4

Core (Rebounder, ball crunches, ball pikes).

_____

This morning, Scott, Freddie, and I had our first meeting with Freddie's guidance counselor at school. It was our first opportunity to talk about colleges in a meaningful setting. (Versus - oh, this college sounds cool -- they have shuffleboard!). I found it very useful and it set my mind at ease in a few ways. At least now we have a list to start from based on some things Freddie thinks are important where he goes to college. (Fortunately, academics scored a 9 out of 10 on the importance scale, LOL).

Some of these colleges I've never even heard of!

171

2008-01-31T13:46:00.000-05:00

8 miles on the new treadmill this morning. I don't know why, but for some reason it felt harder than my treadmill runs usually do. The grade felt steeper; the pace felt quicker. I set it at 6.0 (10:00/mile) and after 10 minutes it said I had gone a mile, so I assume the calibration was correct. I found that I had to reduce the grade to zero and I kept reducing the pace to 5.8. Nevertheless, I finished the 8 miles in 1:20:14, so regardless of what I did, I made it up the last mile when I did a few strides at 8.0 (7:30 pace!). I should also mention that I woke up quite sore from yesterday's workout and I was feeling sluggish before I began today's workout. I watched the movie Once which I don't recommend while running on the treadmill. The accents are so heavy that all of the dialogue was lost on me. Fortunately, there is more music than dialogue!

Tonight I'm going with some girlfriends to see Menapause. I'm not quite there yet, but it should be a fun night out.

171 miles for the month and I haven't even done a single 20 miler this month! Is it possible that I'm feeling the fatigue of accumulated mileage?

The New Treadmill Arrives!

2008-01-30T15:01:00.000-05:00

I guess I'm not surprised, but I'm disappointed that John Edwards is no longer running for president. I really liked him and was looking forward to the opportunity to vote for him. Nevertheless, I like both both Clinton and Obama. But it's Clinton I'm backing now. Between the three, Edwards, Clinton, an Obama, I don't think the Democrats can go wrong. What a rare treat!

Yesterday I ended up running twice. The first time, it started to pour down rain when I was only a half a mile into my 8 mile run. I bagged it at 1.5 miles and went home. Later, I managed to squeeze in a fast five miles at the treadmill at the gym while Sarah was at ballet.

5 miles recovery today. Same route as yesterday -- that is, the treadmill at the gym, LOL. Then the workout:
Front and Rear lunges (8 lb dbs), 15 each leg x 3
Bosu squats 20 x 3
Plyo stepups, 30 alt. legs SS pushups (15) X 3
Ball pikes (10) SS Ball side obliques (10, 10) SS Ball crunches (15) x 3
Deadlifts (12 lb dbs) x 15 SS Curls (12 lb dbs) x 20 X 3

The new treadmill was delivered today. I'm going to break it in tomorrow for an 8 mile general aerobic run. I already went to Blockbuster and rented three DVDs because we're supposed to have a few days of cold weather. I'm prepared!

Mission Accomplished

2008-01-27T15:51:00.000-05:00

Yes! 17 miles in the bag. Mentally, I had to finish this run. I've been unable to finish my last two Sunday long runs, mostly due to weather, and I felt pressure to complete this one without any drama. Mission accomplished!

The weather was cooperative -- sunny and 30 when I started at 11 AM; 37 when I finished a little after 2 PM. For my listening pleasure, I enjoyed a couple of podrunners at 141 and 135 BPM and an episode of This American Life. I've listened to TAL for so many long runs now that they are starting to air repeats. I'm not ready for repeats, so fortunately next week is a recovery week and my long run won't be all that long.

I ended up going a little over 17 miles. It took a little over 3 hours. About 5 miles in, my husband and daughter came by in the car and cheered for me. It was great, and they wanted to be sure that I mentioned them in my blog! I thought about Tea's determination and Chas muscleing through her 12 mile run yesterday and that helped me keep on going.

Looking ahead to next week, it's a recovery week, but with the exception of the shorter long run, I don't see what's so "recovery" about it. The schedule is 8/5/8/4/12. The 5 and 4 are recovery runs, but the 8s are the usual general aerobic with strides. Some recovery!

I did finally get to sit on the couch and watch A Prairie Home Companion last night. I'm not a fan of the radio show, but the movie was somewhat entertaining. I'm going to have to go to Blockbuster because Thursday's forcast calls for "cold and windy" and that might be the day to break in the new treadmill.

WTD: 41.25
YTD: 152 (Wow! Really?)

Confessions of a Couch Potato

2008-01-26T14:03:00.000-05:00

My trainer told one of my sons this morning that I was getting "lazy" with my workouts. Lazy! I'm not a professional runner so, like everyone else, I do what I can to get it in. Lazy is saying "I don't feel like running 5 miles today; it's only recovery anyway," and then sitting on the couch and watching "A Prairie Home Companion" instead. That's not what I did.

What I did was get up at 7:00 to give my kid breakfast and drive him to his high school for the SAT. Then I came home and woke up another kid so he wouldn't be late for his own workout. Then I got to eat breakfast myself. After that, I cleaned the floors and two bathrooms. Then I picked up number 2 son at the gym, drove home, fed, made lunch for, fixed hair in a bun for, and drove my daughter to ballet rehearsal. By this time, it was 11:30 and I was hungry. I ate a piece of toast and got my own lazy ass out the door for that 5 mile recovery run. We all know how much I love recovery runs, right? I ran slow, slow, and slower, keeping my heartrate below 160. Does that sound lazy? And the day is only half over...

I ran today's run the exact same route as yesterday's. Remember yesterday's splits? (They're down there in yesterday's post). Well, here are today's, with HR splits too:

Mile Pace HR
1 10:53 139
2 10:48 142
3 11:40 144
4 11:05 146
5 11:21 142

Tomorrow is 17 miles. I'm hoping for a little bit of a warmup in the temperature. I must have misunderstood the weather for today. I thought it was supposed to be in the 30s, but it hasn't quite made it yet. And the wind is positively arctic!

Spirit of the Marathon

2008-01-25T17:52:00.000-05:00

Yeah! I got a run in. Not the one I was scheduled to run -- 10 miles at general aerobic pace -- but a different one. Yesterday, time and the weather conspired against me. Today it was mostly time. Fortunately, the temperature around 4:00 was about 25 degrees with barely any wind. What a difference the lack of wind makes! Make no mistake though, 25 is still cold for me.
I have to get Sarah to a ballet rehearsal (Peter and the Wolf) so I decided part of a run was better than no run at all. Instead of a GA run, I opted for 5 miles at about a 15k pace. It looked like this:

9:43
9:18
9:39
9:38
9:50

Total time: 48:13. Avg. HR 161.

So far I've only done 79% of the scheduled runs this week. With two more days to go, I'm apprehensive about finishing it up.

I saw Spirit of the Marathon last night. I ended up going alone. Scott went to the band concert. I called every running friend I have and none could make it. Then I called the nonrunning friends. They couldn't make it either. Then I tried to guilt Freddie, my 17 year old, into coming with me. No dice. I got to the theatre about 20 minutes early. After buying tickets for Miley Cyrus/Hannah Montana I went into the theatre and sat down. I watched every slide on the screen. I watched previews for the Metropolitan Opera HD several times (I'd love to go to that!). Then I went to the bathroom. I must have been out of my seat for maybe three minutes. That must be when they showed the screen advising of the extra features. I'm really disappointed to have missed them because it appears they were a highlight of the movie! Every single time I go to a movie, I stay through the credits. The only reason I decided to skip the credits last night is because I was alone, it was freezing outside, and I thought I better get home. I didn't like the movie enough to see it again, especially not for $10, but I would like to see the extra stuff.

Run through the Pain

2008-01-23T15:36:00.001-05:00

Lots of running stuff today, but my house is still a mess.

I finally went to the podiatrist to see about this toe issue I'm having. Nothing specific, it just hurts sometimes when I'm running. I didn't think it was a stress fracture because I can bend it without pain at all the joints. The pain is fairly localized to one small area. After a couple of x-rays, we determined that, thankfully, it doesn't appear to be a stress fracture. But what is it? We discussed running and that it could be a tiny stress fracture that might only show up on MRI. Or, it could be a bone bruise. Or one more thing, but at that point I was only half listening. The thing is, it's nothing to prevent me from running. He gave me a prescription and some samples of Celebrex. Also, he suggested that since it's localized that a cortizone shot might be helpful. So, I may go for the injection before I run the marathon.

Speaking of marathons, I went ahead and registered for the Kentucky Derby Marathon in Louisville, Kentucky today. Now it's official. I'm training for something.

Today's run was great! 5 miles recovery was on the schedule and I decided that I needed a change of scenery. I have a love/hate relationship with the route I took. See if you can guess which is the love and which is the hate?

The sun was shining and it wasn't too cold. I don't know -- low 20s? -- but no wind. I had to stop a couple times in the first mile to adjust my HR monitor which made it's way down to my waist somehow. I got some strange looks when I went into a bar to rearrange my running self. I assure you that I was the only runner in the bar!

I stopped the Garmin at 5 miles and added another 2 miles at LT pace. I was feeling guilty about cutting yesterday's run short.

Say "Hello"

2008-01-22T16:18:00.001-05:00

Say "hello" to the new addition:

It is a Spirit XT 675. We decided to go for the fully loaded Honda. The deck is nice because it's 22X60. I'm fine with a shorter deck, but we brought Freddie to run on it and he's almost 6 feet tall. It's got a couple of fans which I would have loved to have at the gym today. I sweat like crazy when I run on the treadmill. Also, it has heart rate control which is great for me because I've been doing heart rate training. It's coming next Wednesday.

Tea asked: Sorry to change the subject, but I was thinking about you while I was running today. I was wondering what your long term goals are....not this year goals, but have you thought about what you plan on doing few years down the road? Any interest in doing ultra-races? (like the wild west relay or other ultras)? Or are you more interested in getting a BQ?
Just curious

I really don't have too much interest in getting a BQ. I need 4:00 and I'm only at 4:31, so I'm not even at a place where I can visualize it. If it's challanging and fun, I'm interested. Ultras don't interest me because they seem more painful than fun.

Lately, when I look in the mirror, I see a couple of things running has done for me. One good, one not-so-good. The good -- my body looks great. I've never been in better physical shape. The bad -- my face. I wear sunscreen and hats, but for the first time in my life, I look in the mirror and think I look my age (still 44 for another month). I'm used to looking younger than my age, but my skin has caught up with me. I'm not happy about that part. I'm not going to give up running, but maybe with the new addition of the treadmill I'll do more of my running inside. Maybe I'll even schedule certain runs for the treadmill. Running outside is great but it's brutal on the skin. To all you young women running -- wear LOTS of sunscreen ALL THE TIME. I did not have these wrinkles two years ago. It came on fast.

I ran at the gym today. Temperature-wise, it's not that bad -- 31-- but it was windy and snowy this morning and I was on a tight schedule. Sarah had a late start today so she didn't have to be at school until 10:15. I was supposed to run 9 miles with 4 at 15k or half-marathon pace. It didn't exactly happen that way though. I ended up doing a general aerobic run for 7 miles. HR stayed in the 150-160 range. My pace was 9:40 throughout with 1% incline. EVERY SINGLE TIME I start running on those treadmills, I get the urge to go to the bathroom. The bathroom is downstairs from the gym so it's a real pain. Sometimes I stop to go and there's nothing there! I stopped at 7 miles because it was 12:00 and I had scheduled an Active Release massage for 12:45. I had just enough time to shower, buy a protein shake, and get to the spa.

5 more miles

2008-01-20T16:54:00.000-05:00

I got to run on the treadmill today. I went to the gym this morning, not too early though because I slept till 9:30 this morning! My training is really wearing me out. Yesterday's slow run didn't seem to have any effect on today's run. I increased the pace every mile and ended up running 5 miles in 45:12 minutes. Incline at 1% and no potty stops! Whoo!Hoo!

I just spent the afternoon with the high school seniors going on March of the Living. We watched The Pianist. Their preparation for the trip includes several pre-trip meetings. We will be viewing the Mapping Our Tears exhibit at the Center for Holocaust and Humanity Center at HUC, watching Schindler's List, meeting a Survivor, and several other Holocaust education experiences prior to departing for Poland in April. It's recommended that they all read Night by Elie Wiesel. I haven't read it since high school so I better go find a copy and read it again.

WTD: 41YTD: 111

Treadmill Shopping

2008-01-18T14:02:00.000-05:00

Gym workout today:

Hamstring curls (single leg) 10 lb (10,10) SS Wallsits (2:00) X 3
Seated DB curls (10 lb dbs) 20 X 4
Single leg tricep pulldowns 15 X 3Calf raises (I forget the weight) 20 x 3
Core rebounder w/ 7 lb ball 20 x 3
Stretch

I've finally had the chance to go out and test drive some treadmills. Yesterday I tried the PaceMaster and the Precor. For the price, I preferred the PaceMaster. Unfortunately, they don't have any units in stock and are unsure if there have been any changes in the new models.
Today, I went to another store and tried the Landice and Spirit treadmills. The Landice is on sale -- a really good sale too -- but it is still expensive. However, it comes with a lifetime warranty on everything (except labor which is 1 year). The Landice gets top reviews everywhere, except Runner's World, which gave top reviews to treadmills that cost more than I'm willing to spend.

The Treadmill Sensei calls the Landice the "BMW" of treadmills. List price is over $3,500 for the L7 Cardio Trainer model (includes HR and HR control function that base console does not) and the dealer has it listed for $2695 + $50 delivery and setup. I ran on it and liked it. The only drawback, though not for me at 5'5" is the 20 x 58" belt. There is also a "basic" model which does not have any user programs or HR control.

I guess you could call the Spirit XT675 the "loaded Honda" of treadmills. It's also reviewed very highly by all the treadmill review websites, comes with a 22 x 60" deck which is nice, the console includes lots of user programs, HR monitoring, two fans, and speakers. It also was nice to run on. It has a good warranty -- 10 year parts, 1 year labor -- and a nice pricetag too. $2150 on sale. Regular price $2399.

The PaceMaster is the same price as the Spirit, but costs $138 for delivery and setup. After I heard the $50 at today's dealer, I quickly narrowed it down to the Landice or the Spirit. How can it cost an additional $90 for one dealer to deliver vs. another? I live close to both.
As for cars, I own both a BMW and a Honda. Like the treadmills, the Honda has more "stuff" than the BMW, but I'm really happy with the bimmer. The question is, will I be more happy spending an extra $500 for a Landice or getting the Spirit and having an extra $500 to take to Vegas next month?

Unfortunately, I can't have either delivered by this weekend, so I'll still be shivering outside.

Snowflake In My Eye

2008-01-17T13:39:00.000-05:00

Every day I cross off a run on the Pfitz program, I say to myself: "Is this really me? Am I really running long runs in the middle of the week? Am I really maintaining my pace on these runs? Am I really doing this??"

NO, I didn't want to go outside in the damp and cold and run a ten mile general aerobic run. NO, I didn't want to run 14 miles on a Tuesday because I couldn't finish it on Sunday. And, NO, NO, NO, I do not want to run 15 miles on Saturday because it will be a sweltering 21 degrees as opposed to the predicted 14 degrees on Sunday.

But did I? Will I? YES and YES.

I set my Garmin to only show the heartrate window this morning. I didn't look at my paces, only my heartrate. I tried to keep it above 155. I think it worked out ok. I finished in 1:41:xx -- about a minute over what I projected. I took a pretty long walk break to eat a gel and drink some water, but other than that, I have no excuses. I stopped the watch at most red lights, so I don't get a pass for that. I ran my usual hilly course and I do slow on the uphills. The last mile I did ten strides.

Speaking of elevation, the Kentucky Derby Festival Marathon keeps updating their website. Recently, they added the course map and elevation chart. How can I resist entering a marathon with a flat elevation like this one and only two hours from home? Can you say "PR Potential?"

Chug, chug...

2008-01-16T13:07:00.000-05:00

I ran 4 miles recovery on the treadmill today. When I went to log it, I saw that I was supposed to run 5. Oh, well. I can't seem to win. I also looked at the weather for the rest of the week, and I think I'm in trouble. It's just going to keep on getting colder beginning with Friday. Saturday's temps should be high of 21 and Sunday is predicted a high of 14 for my long run. Yikes! I don't think I can stay out in that kind of cold for three hours. I also don't think I can commandeer a treadmill at the gym for that long either. What to do...? What to do...?

After the recovery run/warmup, I had a hammergel and got ready for lifting. I was feeling sluggish and I was thrilled when I was finally done.

*Step-ups on box (bodyweight) x 20 SS pushups x 10
Step-ups on box w/ 10# dbs x 20 SS pushups x 10
Step-ups on box 2/ 5 # dbs x 20 SS pushups x 10 X 2

*OK, so I told RJ that I never used weights when I do the stepups, but it turns out that I lied. I used dumbells that I held down at my side. 10s were a little much, so I dropped it down to 5s.

Squats into military press w/ 5 lb dbs (20x4)
Single-leg burpees 8 each leg x 4Single-leg
hamstring curls 5 lb 20 each leg x 3

It doesn't look like I did that much, but I was pretty wiped after yesterday's run and then today's 4 miles. My hip is a little sore as well.

aaaahhhh....

2008-01-15T20:48:00.001-05:00

Ahhhh..... That's the sound of relief. I'm relieved that I got my 14 mile run done today. It was causing a significant amount of anxiety! I really felt the pressure to get it done before I moved on to 15. I was actually worried until I passed the point where I threw in the towel on Sunday.
Today is also the coldest day that I've run this year. When I took Sarah to school this morning, the car showed 16 degrees. I don't know what the temperature was when I went out to run two hours later, but I do know that both my water and my hammergels were frozen! I looked like a ninja in my windpants (over my CW-X tights), jacket, and balaclava. With the water bottle holsters strapped around my waist, I can imagine what they were thinking when I stopped in the bank to take off my mittens and try to warm up a gel (and myself).

The run felt good. I listened to Blue Man Group, which provided a nice, mindless, percussive beat to run to. Then I listened to a heartbreaking story on This American Life. It was about an American Muslim family in the U.S. after September 11 and how their children were treated so cruelly in school by both the teachers and administrators which led to the other school children taunting the Muslim kids. It was very sad. I tried to push harder the last four miles to get my heartrate up a little more. It worked, sort of.

Finish What You Start

2008-01-13T11:32:00.000-05:00

Well, that sucked.

Actually, the run itself didn't suck. But it sucks that I didn't finish it. Everything was going well. I was listening to Sweeney Todd and time was passing quickly. It was drizzling a little, and I was wet from sweating and became chilled. I decided around mile 5 that I would stop home and change shirts when I got close to my house. But by mile 7 things started to fall apart. My right ankle started to hurt in the front. Then my left big toe started to hurt. By 7.5 I was walking. When I got home at 7.75 I decided to call it a day and try to run 14 on Tuesday instead of the scheduled eight miles. So, if it works out, maybe I can call this a Sunday/Tuesday switch except that Tuesday is supposed to be a GA run. Oh well. I guess I can try for a 3/1.

*Sigh* Isn't there a saying about "the best laid Plans?"

WTD: 33.8 (Should have been 40)
YTD: 70

Best Laid Plans

2008-01-11T12:08:00.001-05:00

I love to have a plan.

Today's plan was to run my 10 mile general aerobic run like this: 10:00 for three miles, 9:50 for three miles, 9:30 for three miles.

It didn't exactly work out like I planned, but the plan did keep me focused and motivated. Here is what really happened:

*Mile 4-5 involved a quick stop to remove my gloves, adjust my ipod, eat a gu, put gloves back on.

I realized right away that I was going faster than I had planned, but I decided to just go with it, as long as I didn't slow down. Now, before you are tempted to say something like "Natalie, you really should have gone a little slower because look how much you slowed down those last two miles," first take a look at this elavation chart:

Notice how the line at about 7.5 goes almost vertical and even more so at 8.75.
Now, let's hear the applause.

*Clap* *Clap* *Clap*

Damn Rain!

2008-01-10T16:33:00.000-05:00

I'm really bummed. I was motivated to run my 10 miles but the damn calendar and the damn rain have gotten in my way today. If only I were fast enough to knock out 10 miles in less than 1:40 (and that's on a good day), I could have got it done this morning. This morning the sun was out and I was dressed and raring to run. I couldn't do it though. I had a manicure/pedicure appointment and I wouldn't have made it if I'd gone for the run.

Now it's after 4:00 and it's been pouring for two hours. I've still got to feed everyone and take my daughter to her Bat Mitzvah lesson at 6:30.

BUT I WILL GET THIS RUN IN TOMORROW!! I've already cancelled my strength workout at the gym in order to to the run. If I'm really motivated, we have dumbells in the basement, but you know how that goes...

Holding Up Well

2008-01-09T11:38:00.000-05:00

I've switched around my lifting schedule in order to accomodate my new running schedule. So, for the time being I'm doing my strength workout on Wednesdays and Fridays.

Today also corresponded with my favorite (not) kind of run -- the recovery run. In order to save some time, I elected to do the 4 miles on the treadmill before my workout. I'll just say that it wasn't horrible. I kept about an 11:00 pace and threw in some strides the last mile, just to get it over with a little quicker.

I get no sympathy from my trainer for either having a tougher running schedule or for running immediately prior to my workout so I took a Hammer Gel in between. It was delicious. I love the raspberry flavor!

Jump Squats on the riser (20) SS pushups on bosu (10) x 3
"Fast feet" on the riser (90 seconds) SS Standing DB rows (15 lb dbs) x 3
Frog jumps (or knee jumps)(5) on bosu SS Rebounder (7# ball) x 5
Seated Row (40 x 15) SS Run down then jump up the stairs X 4
Front & Side shoulder press (5# dbs) 20 x 3

I'm on my way to 40 miles this week.

Time for a Hammer Gel?

2008-01-06T17:28:00.000-05:00

Week 2 of Pfitz 18/55 is in the books. Yee Haw!

Today's 13 miler was much better than yesterday's 5 mile recovery run. My average pace was 10:55 which is a full minute faster than my recovery run pace. My average heartrate was 150. I tried to pick it up the last three miles, but it wasn't easy considering it was loaded with steep hills. It's one instance where I can tell more from my heartrate than from my actual pace. My heartrate in the last three was 159/157/156.

I took two Hammer Gels with me and used both of them. I think they really helped to keep me from feeling fatigued. I don't see the point, for myself, of depriving myself of carbs, glycogen, calories, whatever you want to call it, on my long runs if I'm just going to feel miserable.

This American Life provided me with an entertaining episode for the first hour of the run. I ate my first gel during David Sedaris' story about people who defacate in stores. Yes, that's right. While David Sedaris was describing how there are actually people who poop in the center of clothing racks, dressing rooms, and in the center of the toilet roll holder I was squeezing a packet of tropical flavored Hammer Gel into my mouth. I shudder to think of what that might say about me. Plenty of things gross me out, but when it's time for my gel, it's time for my gel!

RECOVERY: Another Name for Hell

2008-01-05T22:58:00.000-05:00

Recovery must be another name for Hell.

5 miles. Avg. HR: 142 bpm. 11:xx avg. pace. With each step I felt like I was going nowhere. No spring. No pep. No forward momentum. Can someone please explain to me how a recovery run of 5 miles is more beneficial than simply taking another rest day? Or a spinning class?

I just kept plodding along as I checked my heart rate monitor about every minute, keeping my HR low. Drag, drag, drag.... Plod, plod, plod... Perhaps the idea is that I hate the recovery runs so much that the long runs are almost joyous! Now I know... there is something even more dreadful than running long. It's running short and sloooowwww..... And, slow is relative, I know. Some people's slow is my fast and my slow is some people's fast. But the feeling must be the same.

What kept me going was thinking of all the people on the Hal Higdon Boards ... Jess, Vivian, Dave, Scott... who have had success with the Pfitzinger program.

So, I kept it slow. And I finished.

Trippin' on the Treadmill for Ten

2008-01-03T14:17:00.000-05:00

Aarrrgh!! Treadmill Torture this morning. Temps were in the teens (still are) and I'm not that tough so I opted for the treadmill. The first 7 miles weren't all that bad. I was using a treadmill that had been moved to a studio temporarily and the temperature was nice and cool. With 3 miles left to go, someone's personal trainer was distracted by my noisy footfalls (the studio has a wood floor) and asked me to move to the gym. Fine, only the gym was about 80 degrees even with the fans on.

I got it done. 10 miles in 1:40:10. About the same as if I had run outside. I loaded Jay-Z's American Gangster on my ipod and listened to that for the first hour. He steals a lot from Outkast and Kanye West, but it's not bad. It's 100% rap; all a cappella too, so it got tiring long before it was over. I started to feel like someone was screaming at me and when I'm in my "exercise/cardio zone" I have a hard time listening to what anyone says. So, I have no idea what the CD is about. ;) I haven't seen the movie either.

First Run of 2008

2008-01-01T15:20:00.000-05:00

Today was a great start to the new year and to week 2 of the training plan. I ran 8.25 miles with 10x100 meter strides. I had a little bit of fun this morning setting up the Garmin to measure the strides. Um, how many tenths of a mile is 100 meters? I settled on .06-.07; can't remember which.

I entered my data on my new running log -- thank you Dave-O. It does everything except calculate the day I ovulate. Also, it rounds up, so maybe I'll hit 1500 in 2008 after all. According to the log, my average pace was 9:53. My avg. HR was 160 which is 81% of max.

This is the coldest day I've run so I dressed warmly. I can't believe I actually contemplated putting an ice cube in my water bottles. By the time I drank the Gatorade Endurance, it was like a slushy margharita. Big dry snow flurries are still coming down, but nothing is sticking.

Retrospective

2007-12-31T12:30:00.000-05:00

My goal for 2007 was to improve. Improve overall fitness and become a better, faster runner. Since 2006 was a year of personal worsts for me, both fitness and running-wise, I knew I had nowhere to go but up. But how far I could go was the real mystery. Since the time I started "running" in 2003, and then running my first long distance races beginning in 2005, I always ran and trained conservatively and fearfully. When I raced, even in a 5k, I was afraid of going too fast. When I ran half and then full marathons I was afraid of injury and bonking. By the time I ran the Flying Pig in May 2006 and The Disneyland Half in September 2006 I was overweight (by my standards) and pulled off my slowest finish times in those two distances. I was going backward and I wanted to go forward.

2007 (or rather Fall 2006) came with a new attitude. I was going to go for it. I was going to conquer my imagined fears and see what I was really capable of accomplishing. When I turned 44 in February, I vowed to PR in every distance I raced this year. As it turned out, not only did I PR, but I PRd my PRs!

My races and times:

More Half Marathon: 2:10
The Cleveland Marathon: 4:39:10Redlegs Run For Home 5k: 26:19
Racing to Read 5k: 25:59
Hyde Park Blast 4 Miles: 35:42
Conquer the Hill 10k: 56:56
State-to-State Half Marathon: 2:03:10
ING New York City Marathon: 4:31:10
Thanksgiving Day Race 10k: 54:25

In the course of the year, I lost 15 pounds and have managed my weight and eating in a healthy way. My body fat is less than 16% which is excellent.

I've run a total of 1480.65 miles this year, averaging 123 miles per month and about 30 miles a week.

Next year, my goal is to run a 4:15 marathon and to break 2:00 in the Half. Most likely, my spring marathon will be the Kentucky Derby Marathon on April 26th and the Columbus Marathon in the fall. I tend not to make specific race plans in between but race when and where I can.

Here's to setting goals and achieving them!

HAPPY NEW YEAR!

Tough

2007-12-29T18:34:00.000-05:00

It was a rough 12 miles today. Well, actually 12.63, but who's keeping score? During my most painful moment, I calculated that, since Sunday, I've run almost 32 miles already. And I feel it. It's questionable whether I run 4 "recovery" miles tomorrow because, after all, it is still running and my legs are telling me to take a rest. My hands were so cold that I was actually in pain and considered calling my husband for rescue. But, no. I knew if I didn't finish the 12 it would weigh on me for the rest of the program. I would have more to do to make it up. I knew this was going to be a tough week but I DID IT.

#&*%(@!!

2007-12-27T17:27:00.000-05:00

Ok, so who is this Pfitz that is making me run 9 miles in the middle of the week and doesn't even call it a "long" run? If this is only the first week of training -- which it is -- I'm in big trouble!

I did my 9. With strides in the last mile. (Hey Matt W, if it says 9 miles, who am I to make it more??). It was pretty ugly. Well, it was ok until the podrunner episode (178 bpm) ended and then I was left with the ipod's choice since it was on shuffle. I think it was incahoots with Pete Pfitzinger in an effort to torture me today by playing Eminem and 50 Cent back to back. Did I really put them on my ipod?

I'll spare the ugly details. Suffice it to say, I started out fine, had a wardrobe malfunction, got a cramp, niggles here, niggles there, and was more than happy to hit the stop button at exactly 9.
Does it get any easier?

Christmas training

2007-12-25T12:44:00.000-05:00

Well, well, well. After starting Hal's program yesterday, I went ahead and began the Pfitz program today. I laid in bed an extra hour this morning saying to myself "I don't want to run seven miles today," but eventually I got up, got dressed, and did it. Ack! I just realized that I forgot the speed! I was supposed to run 7 w/ 10x100 m strides, but I was so caught up in wondering what a "general aerobic" run was supposed to be that I completely forgot. Oh, well, it was a good run anyway. The CW-X compression tights and the UA compression shirt felt great on my sore muscles.

My average pace was 9:51 and my average HR was 160. The chart is really beautiful. The elevation goes up and down, but the pace and HR stay very consistant.

Mile 3 was a water stop and Mile 6 was an ipod/water issue. Still, this is nice:

I hope everyone is having a nice Christmas. It looks like we are breaking the movie tradition. The boys have made their own plans with their friends which involve, what else, Chinese food and a movie. We're invited to spend Christmas with my brother-in-laws' family but my boys don't really want to go. Did we raise these guys right or what??? I admit, it is a little bit of an odd feeling to be the Jewish family at a Christmas celebration. We're not going to force the boys to go, though. They're right... it's not their relatives and it's not their holiday either. From their perspecive, it's a boring day with their parent's friends. Instead, they will be spending the day with kids their own age from BBYO which is a philanthropic/social group for Jewish teens.
Sarah and I will watch the final episode of last seasons' Ugly Betty.

Kentucky Derby Marathon Training

2007-12-24T19:17:00.000-05:00

TODAY IS THE OFFICIAL START OF KENTUCKY DERBY MARATHON TRAINING.

3 Miles on the treadmill. I mixed it up by playing with the grade and doing some strides the last mile. It was the treadmill in the dungeon so I have to entertain myself while I look at the plain white wall.

Then it was upstairs for the weights. Today looked something like this:

Squats into curls w/ 10 lb dbs
Seated row (20 x 4) SS Step-up squats on the riser (20x4)
Chest press w/ 10lb dbs SS Wall sits (1:00) X 4
Ball hamstring curls (20) SS Pushups (15) X 3
Seated calf raises (50,50,50,55) X 20Pushup rows (10,10) X4

I haven't yet decided whether I'll do Hal's Adv. I or Pfitz 55/18. I'll try Pfitz this week and see how it goes. It looks like it's fewer running days (a good thing), but the runs are longer.

Blah, blah, blah

2007-12-22T15:03:00.000-05:00

Well, I ran today. I was going for 10 miles, but made a wrong turn and ended up with 9.47. I tried to stretch it, but I just wasn't into it. In fact, I don't know if it's because I'm not "officially" training for anything but I just couldn't get motivated. It took me an hour and a half to get out of the house, and then I just wasn't having a great time out there. My pace was all over the place. But the weather was beautiful, so I can't complain about that.

I've been excited about my workouts, but I can't get into the long runs. And really, is 10 miles even a "long" run anymore?

My right achilles hurts again.

Easy

2007-12-20T10:57:00.000-05:00

Easy 2 mile warmup on the treadmill to prep for my strength session. Nothing after but stretching. I just wasn't feeling it today. I'm tired and I'm ready for Sarah to be done with school already. Also, I'm staying up too late watching "Clash of the Choirs." Go Team Lachey/Cincinnati! Did anyone see the first episode? The exterior of my kids high school was shown during the audition phase.

Single leg "hops" on the sled x 3
Pull downs SS Split squats
Stepups on box SS Pushups on bosu
Single leg hamstring curls SS Half-squat military presses X 4
Ball pikes
Stretches

The Worst Squats in London

2007-12-18T13:32:00.000-05:00

Today was another "Not for the Faint of Heart" workout/run day. I started out with 2 miles of warmup on the treadmill at 10:00 pace. Then, after a stretch, I began the strength part. From memory (which is not too good lately):

Squats w/ bar (55lb) 20x4
Deadlifts on bosu (10lb dbs)(20) SS Pushups on inv. bosu (15) x 4
Leg extensions (10lb)x25 SS Shoulder press on bosu (10lb db)x20 X 4
Seated Rows (I forget the weight!) x 20 SS Wall sits (1:00) X 4
Side ball throws and V-Ups for core

Then it was back to the treadmill for a 30 minute tempo run (HR avg. about 161). Avg. pace 9:00. After that, more stretches.

While eating lunch (turkey slices and 2 small Granny Smith apples w/ Smuckers Nat'l/organic peanut butter), I was listening to "Fresh Air" and David Edelstein was listing his favorite movies of 2007. I realized what a pathetic year of movie watching I've had. I haven't seen anything! Most years I'm good for at least half the list. Our kids have more of a social life than we do! Number 4 on his list was "Sweeney Todd" which is opening next week. I think this will be our Christmas Day movie and I am totally excited to see it. I love, love, love, love, love Sweeney Todd! Nothing like a little cannibalism and a close shave to get the juices flowing.

On that note,
Natalie

Brick

2007-12-15T12:30:00.000-05:00

Ah snow! But the show must go on both for the dancer and the runner. Scott and I got up well before the snow started this morning and got to the gym for my favorite spinning class. It's led by the owner of the gym who is an Ironman finisher and former member of the US Duathlon team. (Who knew there was such a team)? I can completely relate to her method of leading the class which was anaerobic intervals this morning designed to increase our VO2 Max over time. I managed to get my HR up to 171 for each interval. It's not easy for me to reach my lactate threshold during spinning, but in this class I come my closest.

The snow started to come down with a vengence to match the effort of the spinning class, and I decided to test the snow worthiness of my BMW by staying another 40 minutes to run on the treadmill. Actually 4 miles in 37 minutes. I mixed it up each .5 mile, alternating between 0-1-2% grade and 9:20, 9:05, 8:49, and 8:20 minute miles. I wanted to make sure my legs were loosened up after the tough high-intensity spin class.

Two ballet performances today. I think the snow may melt by tonight. I hope so, because my car is not meant for snow.

What Kind of Bread Would You Like?

2007-12-13T14:07:00.000-05:00

I had to sandwich my run around my workout again today. I did a ladder anyway, even though time constraints would prevent me from holding the pace for as long as I would have liked to.
I warmed up with 3 miles on the treadmill. 9:41, 9:23, 9:05.

Then I hit the weights: pushups, single leg curls, single leg military presses, core, glutes, tuck-ins w/ the stability ball.

After that, it was back to the treadmill. 9:23, 9:05, (8:49/8:34), then .5 mile cooldown. Total miles run today: 6.50.

I didn't wear my HR monitor, but I felt like I was hitting LT pace in the third mile. If I had the time, I probably should have done a longer cooldown, but I had to get to my manicure on time!

Hopefully, in January, life will slow down and I can run on a regular schedule. I just hope I'm not losing my endurance by doing all these shorter runs. It seems like it takes as much endurance to run before and after the workout though. One long run would be a pleasure!

And They're Off!

2007-12-11T13:17:00.000-05:00

Tough one today, but a good one. Unfortunately, I'm having to split the running before and after my workout. Now that I'm finished, the sun is shining and it's about 50 degrees outside. I can't take advantage of it though.

I warmed up on the treadmill with 1.25 miles at 9:40 pace. After the strength workout (lower body), I finished up with 3.5 more miles including 5x400 repeats. Each repeat was done at about 8:20 pace with a kick at the end. The final one was at 7:47 pace with a 7:00 kick at the end. 400 rest intervals between repeats. My heartrate rose to about 172 for the final repeat, but I never completely "rested" during the rest intervals, keeping instead to a slow jog.

Today's strength routine (as far as I remember):

Bar squats: 4 x 45, 55, 55
Deadlifts (bar): 4 x 55
Split squats (db): 4 x 10(each leg) SS recumbant bike level 10, 100rpm x 1:30
Single leg deadlifts (db): 4 x 5(each leg)
Core: alternating v-ups 4 x 20

I am thinking about signing up for the Kentucky Derby Marathon on April 26th. Reviews on Marathon Guide were not very kind to the KDM, but I'd like to do a small marathon and the emphasis on this one is definately on the half. The comments that concerned me were the ones where people went the wrong way and had to backtrack. I'm looking for another PR and going extra distance would not help at all. Probably this is the type of thing that advance knowledge will be beneficial. I really don't care too much about crowd support at this time, because my focus is so much improved. Besides, I ran Cleveland and there wasn't much crowd support there either. Also, Cleveland was a race where the half marathoners (the leaders, in fact) were directed the wrong way. So the two are probably pretty similar.

I'll be using the Pfitz 18/55 so I better get cracking on the rest of the book! It's not quite as readable as Hal Higdon's Marathon: The Ultimate Training Guide.

Hey Fatso!

2007-12-10T11:25:00.000-05:00

In the name of science (insert snicker here), I had my body fat analysis done this morning. I hate letting some guy weilding calipers pinch my fat, but it's the only method available to me at the moment. I lost 15 pounds last year and I'm physically fit, so my curiosity being piqued by Mardi's recent post in her blog and Tea's post in hers, I decided to take the bull (or should I say fat) by the horns and get it done.

Here's the stats:

Body weight 124
% Body fat: 15.7
19 pounds of fat/ 105 pounds of lean mass.

For an explanation of what this means, click here, but I can tell you that the unscientific explanation is that it's really good.

I also got 3.25 miles in on the treadmill; avg. HR 149ish. It's a complete snore to run slow on the mill; even listening to This American Life doesn't make it any better. It's another yucky, rainy, cold day.

Willpower

2007-12-08T15:28:00.000-05:00

Today was a test of willpower. Sure, it's easy enough to get up early and get to the gym by 8:30 (which I did), then do a 2.5 mile warmup on the treadmill (which I did), then do an hour of a killer strength workout including stepups on the plyo box and front, back, and side lunges, chest, shoulders, biceps, triceps, core and back (which I did). The hard part was squeezing in the rest of the run.

For the first time at this gym, I couldn't get on a treadmill. What's that? People are using the treadmill to walk??? While they catch up on gossip? While I'm standing there, dressed to run, obviously with limited time? I did 5 minutes on the eliptical while I waited then when I got on the treadmill, after only three minutes of running, I realized I wouldn't have time to get home, shower, make Sarah's bun and lunch, and get her to ballet rehearsal in time, so I jumped back off and went home.

Then the grocery called. I have been dressed to run all day so off I went to the grocery in my tights. Nice.

But I'm happy to say, I did get some kind of a run in. Not a pretty one. My heartrate was all over the place, I stopped to talk to a neighbor. I stopped to adjust the strap which had slid down to my stomach. I walked some. But I managed four more miles bringing today's total to 6.5. My average heartrate was 150; average pace 10:20. I attribute it to the hard workout this morning and too much rest in between workouts.

Onward!

Fake Hills

2007-12-06T13:07:00.000-05:00

Back to business today and with renewed energy and vigor!

I ran a mile on the treadmill to warmup for my weight session with Aaron. I'm easing back into the heavy weights now and today was a lower body day. Lots and lots of squats. Single leg squats w/ 10 lb db, sumo squats w/ 10 lb dumbell, squats w/ the squat bar, split squats w/ 5 lb dbs, calf raises and pushups.

I topped it off with 4:30 miles of hill work on the treadmill. After 1 mile warmup, the first hill was half mile at 3% grade at 6.0 mph, then half mile at 0%. The second hill was 3% at 6.2, then half mile at 0%, then half mile 3.5% at 6.2, half mile at 0%, then .3 mile cooldown.

My heart rate peaked at 172 and mostly hovered in the 160s on the hills. The flats were about 155. I wore my monitor during the strength session and fluctuated between 80 and 120.
All these numbers are giving me a headache.

Science experiments

2007-12-04T14:00:00.000-05:00

Another attempt at a tempo run with the HR monitor. I tried to make my graph look more like a butte than a mountain peak. I hate to do the cool down part though!

Mile 1 9:48 147bpm
Mile 2 9:06 167bpm
Mile 3 8:56 168bpm
.84 10:51 149bpm (I forgot to stop my watch for a few minutes).

The entire run was about 35 minutes and the time I ran in the LT zone was about 27 minutes.
My HR right now, about 5 minutes after coming in the house is 84 bpm.

This science stuff is hard work.

Running is science, Einstein!

2007-12-02T11:42:00.000-05:00

40

That's my resting HR. Here's the science of HR training (for me):

Lactate Threshold runs: 152-170
Long Runs: 136-155
Recovery Runs: < 132

These numbers are based on Pete Pfitzinger's HR zone formula. Since I'm going to use the Pfitzinger method of training for my next marathon, I figured I'd research my numbers.

Now, I'm going for a long run wearing my heart rate monitor and I'm going to try to keep my heart rate between 136-155 bpm.
_________
Later: 9 miles in 1:39:23. Avg. pace: 11:02. Avg. HR 151. 11:00 is about the average pace of my long runs anyway, so HR training is really just a reinforcement of what I've been doing. It did keep me from being tempted to pick up the pace.

Numbers, Graphs, Logs

2007-12-01T13:53:00.000-05:00

I've been logging, blogging, and graphing for a year, so I don't understand how I let this happen. A couple of extra rest days, one too many zeros in the spreadsheet and what do I get? The first month since January with less than 100 miles logged. In January, I entered eleven zeros in a row because I had surgery for a hernia. I still managed 72.46 miles. In Novemember I ran a marathon and I only managed 92.02. I should have paid better attention. I should have blogged more. Eight miles! That's NOTHING! Next year, barring injury, I resolve to log nothing less than 100 miles per month.

Today I ran five miles at my "new" marathon pace. I threw in a few strides in the end. Wearing the heartrate monitor I averaged 162 bpm. I'm trying to figure out my resting heart rate, but it's kind of stressful. Anyway, I think I have it pegged at somewhere between 41-43 bpm. I'll keep checking for a few more days.

Heart Rate

2007-11-28T19:31:00.001-05:00

I'm trying to remember to wear my HR monitor more often these days. I wore it today, and it's quite interesting to see the improvement.

In April 2005, when I ran my first 1/2 marathon, I wore a HR monitor. At the time, I had been training with the monitor and I knew that when my heart rate was about 177, my pace was about a 10 minute mile. I wore the monitor for the race, kept my heart rate at 177, and finished in 2:10. Pretty accurate, huh?

Today, I ran four miles which included a 30 minute tempo run. My heart rate NEVER went above 170, even at the end of the 30 minutes when I hit my fastest pace of 7:50 which came at the end of a hill climb. Now that's a pretty dramatic improvement.

P.S. Ignore the % of Max HR data. My Garmin refuses to believe me when I tell it my max is 189.

What's My Time Worth to YOU?

2007-11-26T12:48:00.000-05:00

First things first: I ran three miles kind of fast.

Ok. Now the real important stuff. We haven't had a working TV since Wednesday. No TV on Thanksgiving. How'd the football fans survive? They discovered Trivial Pursuit. Does reading through the stack of trivia cards count as SAT practice? I DON'T THINK SO.

Direct TV was supposed to send a technician today between 8-12. I was given the option of three time slots: 8-12, 12-4, or 4-8. They all sucked, in my opinion. But I chose 8-12 to get it over with. I was going to go to spinning at 12 and take my son to the orthodontist at 2:45. I only had to cancel a morning appointment.

At 7:30 this morning, I get a call from Direct TV. The technician will be a few minutes late. "What does that mean?" I ask. He will be there between 12-1. "Wait. He's supposed to be here between 8-12. You mean he will be a few hours late." No. Minutes. "How is that minutes?" (I'm beginning to think I'm talking to someone where time is calculated differently than here on earth). Well, he's running late at his first job. BUT HIS FIRST JOB HASN'T STARTED YET -- IT'S ONLY 7:30!!! Apparently, he has three jobs before me and they all take 30 minutes.

Is it just me, but 3 jobs x 30 minutes per job = 90 minutes. NOT FOUR HOURS.

Ok, it's 12:45 and my phone just rang. It's Direct TV.

DirectTV: "Has my technician called to say when he'd be there?"
Me: "No. He called at 7:30 this morning to say he'd be a few minutes late."
DirectTV: "So, he'll be there between 1:30-2:30?"
Me: "He was supposed to be here between 8-12 and it's now 12:45. If you can explain to me how 1:30-2:30 is a few minutes late, I'd be interested in hearing the explanation."

Maybe I should go back to cable.

Random Running Thoughts

2007-11-25T16:20:00.000-05:00

I ran a slow and easy 8 miles today. I think I have the achilles problem figured out. I've discovered that I always have intense achilles pain whenever I wear the Brooks Glycerins. They have less than 200 miles on them (193.73) but I'm going to retire them. They squeak like crazy anyway, so wearing them is embarrassing unless I'm wearing my ipod. It's a little disappointing because they are my first pair of non-Pearl Izumis I've worn in two years. The last non-Pearls I had were the Asics Gel Kinseis, which set me back $165, and I got a calf sprain that kept me off the roads for two weeks when wearing those. I only race in the PI Shines these days anyway. They're my Good Luck shoes now as I've PRd in them every time.
______

I saw an interesting Nativity Scene on today's run. To make the manger, they used the Little Tikes Log Cabin and took off the front wall. Imagine Mary, Joseph, and Baby Jesus hanging out in here:

_____________

I'm feeling a little conflicted about our Democratic candidates for the presidential primary. As a "progressive" (read "liberal") woman democrat, I feel somewhat guilty that I'm not on board the Hillary or Obama train. Instead, I find myself supporting John Edwards. Of course, it's great to have three (viable) candidates to choose from, but shouldn't I be backing the woman or the minority? Why don't I see Hillary Clinton as a woman who could win the race for president? I actually see Obama more as a winner than I do her. And yet, here I am backing the rich, white guy.

PR x 9 x 12

2007-11-22T12:22:00.000-05:00

Yawn -- another PR. Sorry to be a bore, but

HAPPY THANKGIVING TO ME!

Those who have followed my travails of 2006-07 know that my goal for my 44th birthday was to PR at every distance I raced before I turned 45. Not only have I met my goal in the 9 races I've run in the last 12 months, but I have PRd my PRs!

My previous 10k PR on July 4th was 56:56. My goal then was 55:xx. My goal for today's Thanksgiving Day Race (10k) was under 55:00.

I lined up between the 8/9 minute pace -- whatever that means, because the walkers and strollers lined up there too. But, I meant to give myself every advantage. This is a popular annual event in Cincinnati with over 10,000 registered participants this year. It took me almost three minutes to cross the start line.

The course is tricky with lots of people, turns, and three bridges. If you've run the Flying Pig, after two miles run in Downtown Cincy, the course follows the first four miles of the Pig.
I kept my pace strong and under 9. I only held back what I felt I needed to keep even splits and finish strong. I tried to run the tangents (thanks Scott C!) which was a little easier because of my familiarity with the course.

I picked up the pace the last mile then gave it a big kick for the last .2.
Here's the tale of the Garmin:

Mile 1: 8:46
Mile 2: 8:28
Mile 3: 8:47
Mile 4: 8:53
Mile 5: 8:47
Mile 6: 8:23
.29 7:55

Finish Time: 54:25. I'm thrilled and looking forward to another healthy year of strong racing. Happy Thanksgiving!

Slacker

2007-11-21T21:50:00.000-05:00

I just took a look at my running log and it looks like someone has been slacking this week. Me??? Slack???

Truthfully, I'm feeling a little bit of a letdown to not be specifically training for a BIG EVENT. It's kind of nice though -- if it wasn't for the in-between-training-cycle-pounds that are starting to creep on. I still want to eat like I'm running 50 miles this week, when the running log down there and to your left tells a completely different story. I have run ZERO miles this week. Huh? Yes, it's true. Z-E-R-O.

Tomorrow, I intend to rectify the situation by running the 10k Thanksgiving Day Race. I even have a goal: under 55 minutes. Seriously, I should be able to smoke that time. Just pray the rain stops for an hour between 9 and 10. Running in the cold rain is never fun and my shoes don't like being wet.

Happy Thanksgiving!

Walnut Hills High School

2007-11-15T18:08:00.000-05:00

Two posts in one day -- what a loser!

Watch this: It's a video of my kids' school, Walnut Hills High School. We all think it's a very cool school too.

Walnut Hills is a Cool School!

Busy, busy, busy

2007-11-15T13:50:00.000-05:00

Well, it's back to being crazy workout girl. 2 mile "warmup" on the treadmill which included 1.25 miles of slow running (11:15 pace). Then an hour of upper body to rival the lower body workout I did on Tuesday. Pushups w/ one leg extended (8/8 x 4), unilateral bicep curls (10 lb dbs) 15x4, military presses (5 lb dbs) 15x4, front & lateral raise (5 lb db) 4x25, deadlifts w/ 10 lb db 4x20, dumbell rows and kickbacks. Then to top it all off, I went outside (it's freezing!!) and ran four miles. It just so happens that it was the fastest four miles I've ever done on this particular route! 37:12 or avg. 9:17 mile. Pretty cool. The elevation is basically 2 miles downhill then 2 miles uphill. I'm very pleased.

This is one of those days where you think, as a mom, you'll never get through it. Everybody has to be at a million different things and everybody's time overlaps. Plus, when I finally get done, I'm going to a play (Altar Boyz) tonight. I'm not looking forward to putting on real clothes. I'm very comfortable in my sweats thankyouverymuch!

Tomorrow is a scheduled rest day, but I may look for a spinning class since I'm still feeling a little guilty over skipping yesterday's run.

Ow!

2007-11-14T22:16:00.001-05:00

I'm so sore today I must have run a marathon yesterday. Oh, yeah... That was nearly ten days ago! I've been feeling great. The running has been going great. I've added in some spinning. But then... but then... I went back to the gym. A full day of legs -- leg presses, hamstring curls, reverse lunges off the bosu, squats on the bosu, single leg deadlifts -- I can barely move today, much less run! Yow!!!

I did have some fun this morning figuring out my Half Marathon training plan for the More Half on April 6th. I'm going to use Hal Higdon's Advanced training plan for the half-marathon. The cool thing is that I feel like I'm totally up to the challange. In fact, it doesn't seem all that challanging! I was initially going to use a Ryan Hall type plan that was published in Runners' World not too long ago, but I'm used to the Hal Higdon plans and have been successful with them for the marathon so I'll give this a shot. I'm looking to take three minutes off my half-marathon PR. I PRd on a hilly course while training for the NYC Marathon, so I should be able to meet my goal. The only thing is that the More is crowded and the path is very narrow. Last year I did alot of bobbing and weaving. The only thing I have to nail down is the partner/roommate situation. Always a challange.

Oh! I almost forgot! I was in the Girls on the Run newsletter for Greater Cincinnati. Here's the part about me, including my quote:

Spinning my Wheels

2007-11-12T19:00:00.000-05:00

I think my running is becoming so routine that I don't feel compelled to write about it anymore. It's become as much a part of me as any other part of me. For a while, if it wasn't for this blog, I might have slacked on my training. Now, I'm lucky if I remember to tell you about it. I keep the log up to date though.

Yesterday's "long" run was less than six miles. It was on the park trail, so it was slow. Everybody and their dog was there too. With Starbucks. Now, I know for certain there is not a Starbucks in the park, nor is there one close by. So, it was weird that I saw at least three different couples walking in the park, with their dogs, and clutching their red holiday cups from Starbucks. Obviously, they weren't putting in the same effort that I was or they would have been carrying water. Well, maybe the dogs were working up a sweat.

Today I tried another spin class. I went to one on Sunday that was great. An interval class as was the one today, but I disagreed fundamentally with what the instructor was teaching. She kept talking about "active recovery" and "not letting your heartrate come down" during the recovery interval. BS like that. Oh, and she said we should be able to carry on a conversation with our neighbor while working in the 80-90% zone. WTF? Where did she get her information? So, this all made for a distracting workout because I was so busy arguing with her in my mind and trying to do the intervals on my own. Too much stress! Oh, and she was late to class. That, I hate more than anything. C'mon! Be early -- you're the instructor for crying out loud! Maybe this is why I enjoy running. It's all on me. But, I want to spread my wings, and I think this will make me a better runner too. So, I'll give it another shot. I'll figure out which instructors I like and only go to their classes.

If this is "Zero Week" what is "Zero +1"???

2007-11-10T11:25:00.000-05:00

I made a promise to myself that I would add more spinning classes to my schedule. Gotta get my money's worth out of my two gym memberships! Scott and I decided to go to class together this morning. Isn't that sweet? I'm trying to get him to the gym more regularly. Oh, did I mention that my training recovery schedule said to run a 30 minute tempo today also?

It was an interval spin class, taught by the owner of the gym, who also happens to be an ironman too. 45 minutes of pushing it hard. I was a dripping puddle of smelly bacteria at the end of class. No time for a shower though. The other folks would just have to hold their noses when they saw me, a real athlete, hit the treadmill.

I managed 20 minutes at a 10 minute pace, which, once upon a time last year, would have got my heartrate up to 177, but today, even after spinning, it only got as high as 161. That's alot of improvement! At 20 minutes I had a bathroom issue, so I decided to call it a day.

Good workout!

Zero Week

2007-11-09T20:20:00.000-05:00

Tea says it is time to change the music on my ipod. After all, the NYC Marathon is yesterday's news. I've basked in the glow of my 8 minute PR long enough.

She's right, of course, but the truth is, I can't seem to motivate myself to write anything down anymore. Since it's "zero week" I don't have any immediate goals. I'm going to run in the Thanksgiving Day Race this month (guess when it is) and I want to beat 55 minutes. Last year was a PW (personal worst) for that race at 1:02. But that was the beginning of my Natalie Gets Her Butt in Kick Ass Shape year. After that, the next big race I train for will be the More Half Marathon in Central Park. My goal is 2:00. That will be a biggie, because I tend to think of 2:00 as a breakthrough time for a half marathon. But that's not until April.

I won't be training for a spring marathon because I'll be chaperoning for March of the Living. I'm feeling a little wistful about The Flying Pig. It's the 10th anniversary and I still have some revenge to take on that one. Plus, you can't beat the hometown marathon!

But, in honor of Tea, and a training year that's almost come full-circle. I give you a new song.

I Heart NY

2007-11-05T19:31:00.000-05:00

On a whim, in February, I entered the lottery for the New York City Marathon. It was only ten bucks and I didn't expect to get in. I was going for my big PR in Columbus. Columbus is flat, close to home, and I could drag the kids along. I started a blog detailing my training for Columbus. When Vivian Adkins sent me a message indicating that I got into NY, I was surprised and I actually felt like had won a lottery! So, now my goal marathon had changed, but my time goal had not. What to do?

Ok, enough of an introduction. Here's the scoop on the most awesome marathon in the world. In honor of all things New York, you better go grab a cocktail and put on a CD of Frank Sinatra or showtunes, put your feet up and get comfy. I have a feeling this is going to be long.

Marathon weekend in New York City is one of the busiest weekends of the year. The locals know this and try to stay away; the hotels know this and raise their rates. If you have any intention of running NY next year, make your hotel reservation NOW. You can always cancel it if you don't get in. Or, you can do what we did and rent an apartment on VRBO.com and live like a New Yorker for a weekend. You might want to make sure the apartment has an elevator though. Ours was a 4th floor walkup. 49 old and winding steps. Imagine how that felt after running 26.2 miles! But, oh how cool!

On Friday evening we had a great time with some old friends who live in Tribeca. We didn't get to bed until almost 2 AM so when 7 AM rolled around and I thought about rolling out of bed to walk a couple of blocks to Central Park to watch the olympic trials, I just rolled right back over and went back to sleep.

We took the free shuttle to the expo on Saturday. When I entered the lottery in February, I had to answer a question that would predict my finish time. There must have been date parameters because for some reason, I entered my personal worst marathon finish time: 5:09 from The Flying Pig Marathon 2006. My corral and race number were based on this and I was assigned number 34877 which projects a 5:15 finish time. If you've followed my blog, you know that I have made dramatic improvements this year and my training goal, and McMillan predicted finish time was approximately 4:20 (or less). The NYCM website indicated if this was the case, then to go to the help desk and they would help you correct the problem. I was told here that the website was wrong and I should just "work my way up." Ha. Ha. Anyway, other than that, the expo was alot of fun. The official shirt is a long sleeve technical tee. If you are an average height woman, like me, the sleeves will come down past your fingertips but it's a nice shirt. There was still plenty of asics branded logo wear available in most sizes and I was able to get the $160 jacket at the markdown price of $100. I also picked up a free Livestrong tech tee at the Nike store by showing my race number. It's now the best-fitting shirt I own. Thanks Lance! Oh, and great job yesterday!

Saturday night we had a great time meeting V-Teamers at a dinner arranged by Colleen. We met Mr. and Mrs. Mark(Carol), Julio, Jeff Burch, Bob Kujakowski, Vivian and Brian Adkins, Dave (Lobo) Wolfe, and the venerable Hal Higdon. Pictures, of course, will follow! My husband, Scott, was there too, but I still feel like I'm forgetting someone. Jess, we missed you! Julio, Jeff, and I made plans to meet at the Staten Island Ferry the next morning.

Vivian, Brian, Colleen, Hal, Carol (Mrs. Mark)

Mr. & Mrs. Mark, Julio

Race Day: Staten Island

I slept well on Saturday night and appreciated the extra hour of sleep. I caught the downtown subway and rode with hundreds of other marathoners to the Staten Island ferry. There I met Julio and we took the ferry together. I can't speak for the midtown bus, but the ferry is a superb way to get to Staten Island. Julio and I got to sit down by the windows on the Lady Liberty side of the boat. We got to Staten Island and we got off the ferry in a sea of humanity -- all marathoners waiting to board a shuttle to Fort Wadsworth. Once there, we walked until we located our blue corral. Then we had to locate the baggage drop. Being a "W" (for Wolf) my baggage was assigned to Truck #71. This is one of only two collosal screw ups in an otherwise amazingly organized race. I told Julio that I would meet him back at a tree after I checked my bag, but Truck #71 was located about a foot away from a high chain link fence with about 10 feet on the other side for participants to both enter the corrals and enter the baggage area from both directions. We were jam packed like sardines in a can going nowhere. Some people tried to climb over UPS trucks and climb the fence to get out until the park rangers and coast guard reprimanded them. I was just trying to get rid of my baggage! I finally managed to check my bag and escape, but I was actually sweating from being locked into the crowd for so long.

Thinking about checking my baggage

Once in the corral, I looked for the 4:30 pacer, knowing that there was no 4:20 group. I tried to be as inconspicuous as I could since the 4:30 group corresponded to numbers 26,000-28,000 and everyone around me seemed to be abiding by the numbers. I didn't see any race marshals though, so knowing what I know now, I would have definitely moved up even further in the corral. At about 10:10 I heard the vague sound of what must have been a start canon, but we didn't go anywhere. In fact, our corral slowly, in fits and starts, started walking toward the starting line at the Verrazano-Narrows bridge. Around a corner, time for a pit stop, back in the line (same place, LOL), and we kept going. As I looked around at the throngs of people, heard the many different languages being spoken, laughed at the costumed runners, noticed all the runners with cameras in hand, I started tearing up for the first of many emotional moments to come.

Finally! The bridge and the strains of "New York, New York." As Marilena said, it was easy to get on pace immediately. The three corral starts made for a deceptively easy first eight miles. Up and down the biggest hill of the course and we were in

Brooklyn

If you are going to run the New York City Marathon, you've got to wear an "I Love NY" t-shirt. The spectators in Brooklyn were amazing -- they LOVE New York! Instead of screaming my name they screamed "We love you too!" or (the best one) "I love you too, Babe!" I wore my Girls on the Run tiara which I had decorated with my name and heard "Go Natalie" and "Go Natalia!" I high-fived kids. I love Brooklyn! My pace was great and my energy was high. Between mile 8 and 9 the three corrals converged and things became more complicated and confusing. I immediately found myself running with a 4:00 pace group only to realize that it was a green corral pace group. There were about thirty in the group and they muscled me out of their way with a "Pace group coming through" shout. What's up with that???? At times, with the converged corrals and the narrow roads, I found it difficult and at times impossible to keep on pace. I grew frustrated. I didn't want to give up my goal so quickly, but I couldn't figure out a way to pick up my pace without expending too much energy weaving through the crowd. In the meantime, I enjoyed the diversity of the neighborhoods in Brooklyn. It seemed there was a band on every block and they were playing all of my favorite songs from my playlist from "Vaseline" by The Flaming Lips, to "Low Rider" by War, to the Rocky theme song. Pretty soon, we were on a downhill stretch facing a sign that said "Slow Down: Sharp Turn Ahead" and we were in

Queens

Queens was a mecca of shopping and little restaurants. The crowds were enthusiastic and I kept thinking, "where's the 59th Street Bridge?" We went over a bridge, but it wasn't the Queensborough -- it was steep, but it was short. Then I saw it. I knew that coming off the bridge would be a highlight of the race. We had driven over it by taxi. I had seen it lit up at night. The Queensborough/59th Street Bridge is long. I think it's a mile long, as I noticed that it appeared to be marked in .10 mile increments when we were on it. You run on the lower level of the bridge -- the upper level is for trains. I was wearing my sunglasses, and initially, I felt like I was blind in the dark. My eyes needed to adjust to the lack of light. I hated running on this bridge. Runners were slow. They stopped. They took pictures. They walked on the incline. Again, I was frustrated. Finally, we descended to the deafening roar of the crowds in

Manhattan

I chose this moment to run into a porto-potty under the bridge that had no line. At that particular moment, the crowds in the street on 1st Avenue decided to cheer "Go!Go!Go!Go!" Fortunately, I was able to comply. ;) As I started up the long, incline that was 1st Avenue, I looked ahead and all I could see was thousands of runners ahead of me and the streets lined with thousands of cheering people. For the second time, I thought about what I was doing, here in New York, running a marathon right through the streets of Manhattan and my eyes welled up with tears.

Runners coming up 1st Avenue, Manhattan

(I have to say something here about best laid plans. And I am a planner. I had Scott's itinerary for the day completely planned out. I had printed out his subway route. He had a pace band to match mind. He had maps. He was wearing a special, lime green, t-shirt. When I got off the bridge in Brooklyn I realized we had forgotten one thing. A very important thing. Which side of the street would he be on? Once I hit 1st Avenue, I knew it would take a miracle to every spot him).

1st Avenue is a gradual uphill climb for about 4 miles. Yes, I said four miles. The grade is so minimal that if it wasn't four miles you might not even notice it. But I managed to keep going and stay on about a 10:00-10:15 pace. I didn't drink at every water stop in hopes of making up time, but each stopped caused me to slow down anyway because of the vast amounts of debris and spilled gatorade on the road. I know there must have been entertainment in this part of Manhattan, but the longer I ran, the less aware I became of my external surroundings and the more internal became my focus. Somewhere around 100th street, the 4:30 pace group became my pace group and I realized that I would probably finish around 4:30. At the crest of the hill, we crossed a bridge and we were in

the Bronx

We were only in the Bronx for one mile, but what a mile! The people of the Bronx really supported the runners with "Welcome to the Bronx" signs and banners. I was no longer running uphill and I became aware of D.J.s and bands. Before I knew it we were in

Harlem

and there was only 10k to go. Harlem is beautiful. The brownstones are lovely. It's very picturesque. I wondered if Bill Clinton was watching from his office -- maybe he would hand out orange slices? I realized that I was going to have my best final 10k of any marathon I'd run. I could feel that there was going to be no wall today. I wanted to go faster. I felt like I could pick it up. I just couldn't find an opening. At one point, in Harlem, I heard honking and sirens and the Brightroom video camera cart came through the middle of the road at a snails pace. No one could pass the truck. I was really pissed. I'd already said goodbye to 4:20 and now the truck was between me and the 4:30 pacer. This marathon is like rush hour in L.A.!!! Why couldn't I join the carpool lane???

With 4 miles to go we were back in Manhattan going downhill on 5th Avenue (runs parallel to 1st Ave.). I knew I could do it. I love to run 4 miles. I looked for Scott as he was supposed to be at mile 23 just before we entered Central Park. The crowds were so inspiring! I was ok with not seeing my husband. Just before Mile 24 we turned into Central Park. I've run here before. I know it's hilly, but it's beautiful. The crowds were in a frenzy. Then I hear it behind me in my left ear, "GO HONEY!!!" and I see a glimpse of lime green. It can't be! This wasn't one of our planned viewing spots! But there he was, running beside me (against the rules, I know), but I was thrilled to finally see him. When I saw the 24 mile sign, my body was ready to quit, but my brain was actually saying, "slow down -- you don't want it to end." Fortunately, I listened to the other part of my brain that said don't slow down -- finish strong. So I told myself (outloud) to dig harder. With 800 meters to go, a young guy passed me and shouted "C'mon Wolf, let's go!" (back of my shirt said "I Am The Big Bad Wolf"), but I couldn't quite keep up with him. A quick jaunt onto Central Park South, then back in the Park and uphill to the finish! I smiled for the camera, hit my watch, and looked for Colleen. She placed the medal around my neck and gave me a big hug, which I desperately needed.

Post Race

I hit my watch at 4:31:15 (official time 4:31:12 -- had to smile for the camera). I gave the NYCM everything I had. I ran with my body and my mind. I crossed the finish line with nothing left over. We were handed a heat sheet and someone stuck a piece of tape on it to keep it closed (nice touch), an apple, a water, and a heavy bag filled with a bottle of gatorade, water, another apple, and a recovery bar. Then we were funnelled down the road toward the UPS trucks. Once again sardines. Only this time it was a dangerous situation. I felt sick. Other people felt worse. We couldn't move. Every few minutes there was a call for a medic. "Runner down" became a familiar refrain. Being a "W" I had to walk uphill another mile to Truck #71 for my baggage and then exit the park at 85th Street. I must have looked scary, because no less than half a dozen medics asked me if I was ok. I could barely walk, my lips were blue, and I was crying. My fingers turned white from the cold and I stopped in the medical tent for a pair of surgical gloves. I don't know why I was so emotional. When I finally got out of the park and saw Scott on Central Park West, the tears really came. I can only speculate that I have been so focused on this race, that when I realized that it was over, I was completely overcome with emotion.

Our friend Charlie meets us at the "W" on Central Park West (Bet you thought he was that tourist!)

Being a marathon finisher in New York City makes you a celebrity for a day. A tourist wanted to take my picture. Then he wanted to pose for a picture with me in it. Then we got on a crosstown bus and I wasn't allowed to swipe my metro card.

I LOVE NEW YORK!!!!!

If I Can Make it There...

2007-10-31T09:20:00.000-04:00

I'm supposed to run 4, but I'm not sure I'll get it in before I have to go downtown and get my hair cut/colored. And once that's done, I'm not going to ruin it by getting it sweaty or putting it in a ponytail! Oh, no! I have to get my money's worth out of a good visit to the salon! That means no running tomorrow either.

Things I'm worried about for Sunday:
1. My achilles. It's been an issue since the end of July. I really should rest it today anyway, but then I worry about taking four days entirely off before the marathon.
2. The crowded start on the Verrazano bridge. My number is really high based on my worst marathon finish. That means I'm supposed to line up at the back. I don't get why I can't line up according to my own projected finish, so I'm worried that I'll be 2-5 minutes behind right from the start.
3. Potty stops. My history is not good here.

Things I'm excited about:
1. My training. It's been excellent. I've gotten significantly faster this year and I've got the logs to prove it.
2. Running through NYC. What could be more exciting than that?
3. Proving to myself that I can keep the energy high for 4+ hours.

My Goals:
Ultimate: Anything less than 4:20
Trained for: 4:20
Acceptable: 4:30

Anything less than 4:39 will be a PR, but honestly, I was trained for better than 4:39 when I achieved it.

Start Spreading the News...

2007-10-30T09:45:00.000-04:00

Garmin was being a brat this morning, so it took me a little while to get out the door. It took almost as long to find satellites as it did for me to run my little 3 miler. Yes, you heard right, I said 3 miles.

I love to run 3 miles! It's over and done before some runs even begin. But I kept it easy, averaging about 9:40.

I'm totally consumed with NY. I've used up my five tracking numbers already. I was going to have the splits sent to my cell phone, but why do I need that? I think I'll know where I am!

Tomorrow will be my last run before Sunday. Four miles.

To be...

2007-10-28T18:08:00.001-04:00

Ok, so I ran. Not quite 8 miles but close. I listened to another great episode of This American Life. Tomorrow -- more rest.

WTD: 21.83
YTD: 1278.31

Blah, blah, blah

2007-10-25T17:45:00.000-04:00

I did a kind of lame (for me) but tough strength session this morning. Mostly upper body. I'll workout next Tuesday, but that's it. Mostly stretching, no weights.

After I attempted a four mile recovery (avg. pace 10:46) but my right achilles told me it was in no mood to finish so I bagged it at 3.70 and walked the rest of the way back to the gym. I'll rest it tomorrow and skip Saturday's 4 mile run. This close to the marathon I don't want to take any chances. If need be, I'll rest it on Sunday as well and do the 8 miles on Monday.

I ordered a pair of tights from http://www.runningfunky.com/. I'd post a picture (I'm actually wearing them at this moment) if I had one. The fabric sample isn't pictured on the website anymore, but it's petal pink background with hot pink hearts. They are VERY LOUD. I'll wear them in NY if it's too cold for a skirt. I'll probably order some other things now that I've seen the actual product. They run very true to size. They are custom made to order. DO measure yourself before selecting a size. They are also very soft and comfortable. The only thing I would improve would be to add a breathable patch of fabric in the crotch. For $40 you would think they'd have that but they are unisex. I also got a bike seat cover.

Ok, then. That's today's report.

Bring it on!

2007-10-24T11:50:00.001-04:00

Yes! 3 x 1600 at (almost) 5k pace. I felt good and I felt sharp.

I did the workout on a hilly 6 mile neighborhood route because I didn't want to drive to the track. Anyway, I have the Garmin 305, so it never hurts to use the various features. ;)
I warmed up with 2 miles at mp then did the 3 x 1600 with 2:00 rest in between each repeat. I cooled down for about a mile or so, for a total of 6.53 miles.

Warmup: 2 x 9:36 (ok, a little faster than mp, but it's cold outside)
Repeat 1: 8:50
Repeat 2: 8:50
Repeat 3: 8:57

I'm very pleased, if not for the speed (my actual 5k splits are faster) then with the consistency. I haven't figured out how to get the Garmin to tell me my pace when I'm doing repeats so I have to go by effort/feel. It felt somewhat difficult, but honestly, if it was a real 5k I would have really been hurting. The last one was mostly uphill but I tried to keep the effort consistent.

I'm ready for this marathon. Bring it on!

Holding on

2007-10-21T12:43:00.000-04:00

12 miles at marathon pace. (10:03 to be exact). Can I hold it for 14.2 more miles? That's the mystery! It was tough, but I ran 4 fast yesterday and today's run was the culmination of a tough week of runs and workouts. What magic will a little rest and race day bring?

I ordered some t-shirts for my "Wolf Pack." I chose lime green because I figured I'm more likely to see a lime green human billboard in NYC than any other color. I didn't want to pay an extra 25% to ensure they would get here on time, so I'm just going to have to risk it. There will be other marathons in my future anyway. I ordered twelve shirts from CustomInk.com.

WTD: 35.1
YTD: 1256.48 (I think)

Just Run

2007-10-20T10:20:00.000-04:00

Four miles this morning. I got up super early. Not to run, but to drive Freddie to school for the PSAT. Then I drove home, procrastinated, and finally went out to run. Four miles can be a real drag sometimes. It's almost too short to warm up.

I don't know what to do with these taper runs, so I decided to just run. It gives me confidence that I am getting faster when I just go out and "run."

Just for fun, here is a four mile run from 12/16/06:

Mile 1 9:46
Mile 2 10:01
Mile 3 10:06
Mile 4 11:02

Now, here is this morning's 4 miles:

Mile 1 9:56 (perfect marathon pace, btw)
Mile 2 9:26
Mile 3 9:17
Mile 4 8:50

Granted, I did kick it in the final .5 miles, but I was never breathing hard. I was thinking about was it Brian Sells(?) quote that "you can run faster than you think you can."

Well, I guess you can.

Running from the Paparazzi

2007-10-19T13:46:00.000-04:00

So, is she or isn't she going to run the New York City Marthon? The she to which I am referring is Katie Holmes aka Mrs. Tom Cruise. Yesterday's celebrity rags indicated that she is, but I have found no authoritative confirmation otherwise. I guess when the New York Times prints it then I'll believe it. I've seen blurbs in OK!, Runners' World, and The San Francisco Chronicle, but nothing definitive.

I wonder if she's faster than me?

Yesterday, I squeezed in a 5 miler on sore legs. I ran surprisingly fast, which I attribute to my own musings about Katie Holmes. I wonder if she's in the blue corral with me? Will she use pacers like Lance Armstrong did last year? To heck with her. My average pace yesterday was 9:35.

Instead of taking a rest day today, like I usually do on Friday's, I had to hit the gym for a rescheduled workout. Mostly upper body stuff with alot of core too. Tomorrow I'll run 4 miles and Sunday's long run is only 12.

I'm Getting Excited!!!

2007-10-17T11:19:00.000-04:00

8 miles. I decided to take it easy because of yesterday's hard run on top of a challenging strength workout. 10:34 pace, but man it sure felt hard. My achilles was bothering me again, which always seems to happen when I wear the Brooks Glycerin shoes. Also, I have some soreness in my hip flexor.

I think my body is breaking down as the marathon gets near.

Sharpening

2007-10-16T14:53:00.000-04:00

First, I did some crazy workout at the gym. 3 miles on the bike then lateral squats over the bosu SS with push-ups on inverted bosu; Single leg lunges with the giant band; mountain climbers, single leg extensions and back extensions. Everything was timed. As many as I could do for :30, 1:00, 1:30.

After coming home and dealing with some computer issues due to my son having an imac and the rest of us on pcs, I finally got to run. I decided to do a "kick my ass/hill workout."
I ran 6 miles (avg. pace 9:25) which includes 5 hills whose asses I kicked. I was going to do hill repeats, but do to various constraints, I had to settle for four different hills (I did repeat one). I'm listing my splits because I'm in awe of them myself!

Mile 1 9:37
Mile 2 9:26 (Hill 1)
Mile 3 9:30 (Hill 2, 3)
Mile 4 9:27 (Hill 4)
Mile 5 9:23 (Hill 5)
Mile 6 9:08

I was hoping to get the last mile under 9:00 but I'm getting close.

I am the Big Bad Wolf

2007-10-15T14:21:00.000-04:00

The (big) kids didn't have school today, which meant that I didn't have to work in the college information center. Yeah! I went to yoga and I feel great! I really need to do that more often. I'm totally stretched out in all the right places.

***************************

I've been contemplating what to wear for NY. Should I be cute, stylish, functional? After reading most of last year's race reports, I've decided to pander to the throngs of New Yorkers along the course. I will not put my name on the front of my shirt, but will instead, go with an unoriginal, but always appropriate, classic NY graphic. The logo will be on the front, "I am the Big Bad Wolf" will be on the back. I will wear a racing singlet whether it is 30 degrees or 80 degrees (I can always wear a long sleeve shirt underneath). I also ordered my husband a matching long sleeve shirt.

50 Down -- Whoo Hoo!!

2007-10-14T13:40:00.000-04:00

My last 20 of the cycle is in the books. I have now completed three 50+ mile training weeks in the course of eighteen weeks. If I hadn't followed along in Marilena's blog when she worked Hal's Intermediate II program last spring, I never would have imagined that I could do it too.

Officially, I ran 20.25 miles in 3:40:52 for an average pace of 10:54. In my mind, I was doing a 3/1 and was running the last five at marathon pace, but in reality, those laps were 10:16, 10:21, 12:05 (???), 10:23, 11:03, and 10:25. Hmmm..... If I can't do it in training, how the heck am I supposed to do it in a marathon??? Anybody know the answer to this? Again, I feel like I am going into a marathon with no idea how my training will translate to the actual race.

Highlights of the run were 1) I got to run with my rabbi for about a half a mile at mile 4, 2) I took three hammergels and they were very tasty -- I recommend them over any other brand of gel, and 3) because I was surprised by another runner during an impromptu potty stop I have chafing for the first time in training. I scouted for a good spot for over two miles. Where'd this guy come from???

So now, I have to stay sharp for the next three weeks. I'll do some speed work and some hill repeats. There's alot going on between now and the end of the month. Before I know it, it'll be November 2 and we'll be off to NY.

WTD: 51.25
YTD: 1221.38

30 Down

2007-10-13T17:17:00.001-04:00

It's cold out there!

10 miles. Avg. pace 9:49 which is faster than marathon pace, but I was freezing when I started out. Anyway, I am continually amazed that I am able to carry out this program (Int. II) without any injuries. I'm still getting faster -- even now at my final "Big" week.

My final 20 is tomorrow then . . . TAPER!!!

20 Down

2007-10-11T14:01:00.000-04:00

Push-up rows (10 lb db) 3x15, 15 SS Single leg on air pad db curl (5) 3x10, 10
Single leg extension (10) 3x20, 20
Jumping jacks on bosu w/ rev. pike 3x10
Explosive single leg lunges 3x20
Single leg band lunges 1x10, 2x15

5 mile recovery run. 10:22 avg. pace. Probably a little fast, but I was running late for an appointment.

15 Down

2007-10-10T12:45:00.000-04:00

The weather is now perfect for running. 55, dry, and sunny. So, I took my 10 miler to the treadmill! I wanted to get my Yasso workout in and I didn't want to go to the track.

I warmed up the first three miles, with 2 of those miles at pace. Then I cranked out 10x800. The first 3 were at 9:15 pace, 3 at 8:49, 3 at 8:20, and the last one at 8:15. Total miles: 10.5. Rest intervals were .25 mile combination walking and easy running.

I am thankful to have that workout in the bank. I woke up this morning feeling lethargic and I think it was because I dreaded today's workout. I am also thankful that this is the last high mileage week in the cycle. I just want to run the race. Please, bring on the taper!

5 down

2007-10-09T13:27:00.000-04:00

Today started at the gym. I warmed up on the bike for 20 minutes, did some stretches, then
Single leg band squats 3x10,10
Leg scissors - 3x20 SS pushups 3x10
Cross plyo box step-ups 3x30 SS jumprope 3x130, 150, 100 (3rd set alt. feet)
Seated row alt (20.5) 3x15 SS wall sits 3x1:00
abs (knee slides, leg raises)

As I was leaving the gym, one of the trainers said, "Well, you're finished for the day!" and I said, "nope. 5 miles left to go."

There was a detour on the way home, so I had to drive the route that is 4 miles from the gym to my house (instead of 2). I was thinking "jeez, this is a really long street. Oh, my, it's taking a long time to get home on this detour." Then I realized that I was driving half of my running route. The one that I was going to do today. How's that for reverse motivation?? If it seems long in the car, you know what it will seem like when you run it.

I managed 5.5 in 51:49. Six seconds slower than I ran the same route last Tuesday as a tempo run. Today, however, I didn't use the Garmin.

5 down; 45 to go.

Little Miami Triathlon

2007-10-07T19:10:00.000-04:00

"The one with the most guts wins."
That was my mantra in today's 88 degree heat.
I decided on the spur of the moment to enter the Morgan's Little Miami Triathlon when a neighbor told me on Friday night that he was looking for a partner. I was scheduled for a 12 mile run -- this being a stepback week -- but I'm bored with marathon training. Why not?
This tri is called an "eco" event. There is no swimming. Instead, participants canoe about 5.5 miles down the Little Miami River, run about 5.5 miles back to the staging area, then bike about 18 miles. My goal is always to come close to 3 hours -- 1 hour for each event. I didn't even come close to hitting it today, but it was my best effort ever and some things are beyond my control.
The canoe: Albert Hammond's song It Never Rains in California should be changed to It Never Rains in Cincinnati. We've been in a draught all summer and I don't need to tell you that you need water to canoe. The river was so shallow that racers launched in the river instead of from the shore because most people had to get in the river to get their boat off the bottom. Not us, of course, because with a marathon in a month there was no way I was going to get my shoes wet! Male/Female pairs were instructed to use a plastic, flat bottom, canoe (the 'girl' canoe) and thank goodness! The metal canoes were constantly beaching. At one point there was a river guide on a sandbar in the middle of the river pushing canoes over the dry spot. I've never finished the canoe in more than 58 minutes, but today -- drumroll -- 1:18. Ridiculous! Our start time was 9:14, so by the time we finished, it was past 10:30 and the heat was brutal.
T1: 1:23
Run: This was my best run in this race EVER. Yes it was hot, but the run felt so good on my legs after sitting in the canoe, that I started out feeling easy. My average pace was 9:35 which includes a steep climb up "Killer Hill" which is a vertical climb -- including steps -- straight up through the woods. Before that, I was probably averaging a 9 m/m pace. As I ran, I did something I've never done in this race, and rarely done before this year, I passed people. I passed more people than passed me. Whoo! Hoo! As I ran, I said to myself "guts will win this race." I've trained in the brutal heat and humidity of the summer of '07 and I've run farther than 5 miles in the heat. I gave it my all, knowing that the bike was yet to come.
T2: 4:11 Ok, as you will see, I hit the lap button to soon because disaster was about to strike.
Bike: No sooner did I hit the lap button timing the bike leg, that I noticed my chain was completely off. I have no idea how to fix this. Guess what? Neither does anybody else. I wander around, looking lost and helpless, and finally a wonderful woman -- a spectator -- comes to my rescue. It's a major operation, requiring turning the bike upside down. She gets it repaired, and I'm thinking I have to make up lost time. Off I go, quads are burning, but I'm going to push this 18 miles of hill and cornfield! Bring on the gusting wind, let the sun beat down, I am going to pick off as many riders as I can. I caught a small break when a couple of *hole riders wouldn't let me pass. Oh, yeah? I think. Thanks for the break -- drafting is legal in this race! Three miles barely pedaling, averaging 17 mph. They kept turning to glare at me but, whatever, let me pass and I'll leave you alone. Finally, they got tired and I was able to squeeze through the two of them and leave them in my dust. Literally. I never saw them again. My goal for this leg was 1 hour, but I did it in 1:11. I probably wasted a good 5 minutes with the chain mishap.
Finish: 3:25. PW for the course overall; PB effort. Had the river been at normal levels, I feel certain I could have finished in about 3:05 which would have been a PR. Once again, a testament to my training and fitness.

Six Becomes Three

2007-10-06T14:36:00.000-04:00

It was 90 degrees and sunny at 2:00 when I thought I'd go out for my six mile pace run.

Gatorade in hand, jog bra but no shirt, hat, skirt, a smile on my face.
At the three mile mark I was screaming at the sun. What is this weather fluke that turns October into July?

I kept to pace: average 9:56. Now it's to the gym for another kind of torture. Then, I might drag my bike out of the garage for a tune up ride. I told a neighbor I'd be his partner in a triathlon tomorrow. I'm scheduled for 12 miles, but this sounds so much more fun, don't you think? 6 miles canoe, 6 mile run, 18 mile bike. My goal is 3 hours.

Random thoughts

2007-10-04T13:50:00.000-04:00

I'm taking a break from running today. I'm feeling tired and can't seem to shake it. I went ahead to the gym and did a high rep/low weight workout. Core, pushups, jumprope, chest press, chinups, leg presses, stepups, rows, stretching on the foam roller. It went fast... I didn't realize until now just how much I fit into the hour.

I'm looking for my tape measure. I haven't taken any measurements since the spring and I'd really like to. I think a child may have "borrowed" it -- for what purpose I can't imagine -- so I may need to break down and spend the sevent-nine cents for a new one. I've been noticing real definition in my legs and would like some concrete confirmation. Just for fun.

My NYCM jacket came today that I ordered from the New York City Road Runners. I'm not sure that I like it. It's very, very lightweight (it is called "Ultralite" LOL), but I would have liked to try it on in a medium. The ingNYCM logo is on the back and my hair covers it up. The problem is, it's thirty days out from the marathon and the merchandise is selling out. I think that's absolutely ridiculous. They obviously didn't buy enough. Anyway, I didn't want to risk getting to the expo and finding all the good stuff in my size sold out.

Bootsylicious

2007-10-03T10:42:00.000-04:00

I'm in heaven

With the maven of funk mutation

Clinton's musicians such as Bootsy Collins

Raise expectations to a new intention

Those are actually the lyrics in the song "Genius of Love" which I've chosen as my blog title iver at Hal Higdon's web site. How ironic that 1) I had my photograph taken with Bootsy on Saturday night 2) the song was in the queue when I did my six mile run today, and 3) Flashlight (Parliament Funkadelic) also queued up! Mind you, I was on "shuffle" so I could have had Cecilia Bartolli or John Denver. I guess it's just a funky day!

Speaking of which: 6.2 miles recovery including six 100 meter strides the last mile. Last week's high mileage has taken a heavy toll and I'm feeling very tired this week. I may skip tomorrow's run after my strength workout. My achilles is starting to make it's presence known again. Two days off should take care of it.

Let's end with the rap:

Stepping in a rhythm to a Kurtis Blow

Who needs to think when your feet just go

With a hiditihi and a hipitiho

Who needs to think when your feet just go ...Bohannon Bohannon Bohannon Bohannon

James Brown, James Brown

A Little Tempo

2007-10-02T11:33:00.000-04:00

A little training.

Workout at the gym was cancelled. Scott called me halfway to getting Sarah to school and told me he had a flat tire. I had to go back and pick him up at the tire store and drive back downtown to take him to work.

I decided I'd go back to the old tempo run standby. I haven't done a Tempo run since the mileage picked up and this is a stepback week so what the heck. My goal was 35 minutes at a little more than 5k pace. I didn't check McMillan before I went, so I sort of went by feel. I think I was a little faster than I should have been, but that's not a bad thing in my book. My heartrate was probably a little high because at the end of 3 miles when I slowed down, I felt like I might puke. I warmed up the first half-mile (about 5 minutes) and cooled down the last 1.5 miles.

Mile 1 9:47 (includes .5 warmup)
Mile 2 8:55
Mile 3 9:04
Mile 4 8:55
Mile 5 9:57 (cool down)
.49 10:43 (cool down)

I am amazed how utterly consistent I stayed for miles 2-4. I'm not going to quibble over + or - a few seconds. I was aiming for 9 min. miles and I'm pretty close. Now, if I could just hold that for 23 more miles I'd qualify for Boston.

Crazy Train

2007-09-30T15:54:00.000-04:00

Ok, I have officially taken a ride on the Crazy Train. Why would any sane person run 22 miles? Only someone who is certifiably crazy would pull such a stunt on an out and back trail. I'd like to introduce you to that person. Her name is Natalie.

For some idiotic reason, that I thought was actually based on careful thought and research, I decided that 20 miles wasn't enough. My body needed to be taught that when we hit the 20 mile mark in the marathon we're not done yet. 22 seemed like a reasonable number. 23 seemed like it might kill me; 22 did not.

I got to the Little Miami trail a little before 8 this morning. Can you believe I had to wear a long sleeve shirt over my sleeveless top to start? And gloves! It was 40 something degrees and I was freezing. I had slept fitfully last night, waking up periodically thinking about how many miles I'd go in each direction so as to make it a perfect 22 with no opportunity to wimp out. I started out going south on the trail. I've never gone south for more than 5 miles, but it was so nice and quiet that I continued the same way for 7 miles. Unfortunately, that meant 14 miles without a bathroom! Back at the start, I took care of business and headed north(ish) on the trail for 4 miles where there is another bathroom. 4 back to my car and I logged 22.

I brought Skyline home for the rest of the family, had an ice bath, a warm shower and washed my car. Tomorrow I get a massage. Right now I need a nap.

WTD: 52
MTD: 183.34 (lifetime monthly high)
YTD: 1149.69

Predictions

2007-09-29T09:25:00.000-04:00

"How long will it take you to run 10 miles tomorrow?"

I was asked that question several times yesterday because I am a hostess for a tea party that my sister and sister-in-law are throwing for my mom's 70th birthday. The party starts at 11:00.

"About one hour and 40 minutes," I answered each time.

I've been saying it for weeks, but I'm so sick of waking up to run when it's still dark. When the alarm clock went off at 6:15 I couldn't even remember why. Then, it came to me and I dragged myself out of bed and threw on the running clothes I'd laid out last night. I waited until the sun started to come up and started at 7:20. That gave me plenty of time to read about biodiesel fuel in this month's National Geographic.

The weather is fine for running. It was even cold for the first couple of miles! Could it really be the start of fall? The run was great. I felt great. My legs felt strong. And guess what? I finished in 1:40 exactly.

How's that for a prediction.

Jewish Holidays

2007-09-28T13:12:00.000-04:00

Amanda wanted to know about the Jewish holidays of Rosh Hashana and Sukkot. I have mentioned both in recent blog posts because this is the time of year when Jews celebrate the "High Holidays." The High Holidays encompass the time between Rosh Hashana and Yom Kippur. Rosh Hashana, the Jewish New Year, falls on the first day of the Jewish month of Tishri. (Jewish holidays follow the Jewish/lunar calendar. According to the Jewish calendar, this is the year 5765. That's how many years since Creation(!) Please don't ask me how it's calculated. For everyday life, I follow the same calendar that you do). Many Jews in the diaspora, that is, Jews not living in Israel, observe two days of Rosh Hashana. On Rosh Hashana we go to synagogue and pray to be inscribed by God in The Book of Life for another year. We eat special foods -- special round challahs that symbolize a crown that you would wear on your head or your rosh. We eat apples dipped in honey to symbolize a sweet new year. Many cooks serve fish with the head intact. You see, everything is symbolic in Judaism. From our foods to our clothing. Many people wear what is called a kittel to synagogue. A kittle is white and white symbolizes purity.

After Rosh Hashana services on the second day, we go to a body of water and hold a service. We throw bread crumbs in the water. The breadcrumbs symbolize our sins and we hope they will be washed away by the water.

Ten days after Rosh Hashana is the holiday of Yom Kippur. Yom Kippur is the most holy of holidays. It is on Yom Kippur that we ask God to seal us in The Book of Life for another year. We spend the day denying ourselves many pleasures -- eating, drinking, wearing perfume, wearing leather, having sex -- so that we may concentrate fully on asking forgiveness of God for our sins. We are also supposed to appologize to people we may have wronged during the course of the year. This is supposed to be done face to face with the person we have affronted.

As soon as Yom Kippur is over, it is time to get ready to have some fun. The holiday of Sukkot is the Jewish harvest festival of biblical times. It is also called The Festival of Booths. To commemorate the booths that ancient Israelites would construct while they were in the fields harvesting their crops, we build what is called a sukkah or a booth. It is a temporary structure and we are commanded to eat and sleep in the sukkah during the holiday. Most people celebrate by inviting friends to come and dine in their sukkah or by throwing sukkah parties.

At the end of the eight days of Sukkot, we will celebrate Simchat Torah to commemorate the end of the cycle of Torah reading for the year. Each week, on Shabbat, we read a portion of the Torah. On Simchat Torah, we finish up the last portion of the year and begin the next portion -- Bereshit, which means "In the Beginning..." -- the first chapter of Genesis. It is a big celebration with lots of dancing.

So, that is about the briefest of explanations I can give and I hope that I got it right!

I'm laughing at clouds...

2007-09-27T13:16:00.000-04:00

Rain, rain, rain... Thank God!

I waited it out all morning and went out for a 5 mile recovery run. I tried to keep it slow. Well, it felt slow anyway. I averaged 10:22. My last lap was the fastest at 9:57 because the rain came back with a vengence. The last .5 was more of a sprint to the end as I was really thinking more along the lines of "Gimme Shelter" than of Gene Kelly!

Hopefully it will stop for real before this evening because we are supposed to have dinner in my brother's sukkah.