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Cleveland Marathon 10K

I was so excited when I woke up Sunday morning to check the radar and see no rain in the forecast! When I went to bed there was a chance of rain from about 6am-8am. So I got dressed, put my hair in a ponytail and skipped a hat or braiding my hair since it wasn’t going to rain.

You know as soon as we got downtown, it started raining. First a little mist, then light rain and then rain rain. However, I think the rain helped to keep it cool, too cool for me but probably perfect for everyone else. Good thing I put on a throw away shirt before heading downtown!

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The 10K is one of my favorite distances to race however, this race was more to start building fitness again and I came prepared with a plan. A plan that involved running with fellow Cleveland Marathon Ambassador Andrew Runs A Lot! I told Andrew I wanted to run 7:45s and he was on board to run with me. I am so glad I had someone to run with and keep me company. This was Andrews longest run of the year and he made it seem effortless.

I could have sworn we were running 7:45-7:50 for the first mile, it felt very comfortable and every time I looked at my watch I saw something in the 7:40s. But our first mile was 7:27, oops. The second mile, my plan was to pick it up from a 7:45 to a 7:30 but I apparently didn’t know I was already there and ran 7:31 for the second mile.

The 3rd mile, I was prepared to slow down a bit since there is some uphill by the browns stadium and then some more coming out of the flats. So mile 3 ended up being 7:45. I’m not sure what exactly happened in mile number 4 since I ran a 7:34 here. I must have felt really good running through the flats. I think I even commented to Andrew “Wow, I can’t believe we only have 2 mile to go”

I knew a hill was coming, and not just any hill, the Columbus Rd hill. I know this is a tough hill so the plan was to take it slow and at the top pick it back up. I didn’t even look at my watch for this hill, just kept moving forward and when I got to the top, it took me awhile to get my rhythm back again. I wasn’t super out of breath or felt like my legs were too tired, it just took a lot out of me. With the hill, mile 5 ended up being an 8:31 mile.

I’m not sure which map makes the hill look worse, Strava or Garmin.

At one mile to go, I wasn’t exactly sure what I had left so I told Andrew he could leave me behind. I knew he was feeling good and if he had some speed left, I wanted him to use it! With about half a mile to go and 1 more hill, I started to pick up the pace. My last mile was a 7:47.

Now, I have the course at 6.32 miles and that is with running almost no tangents so that’s not too bad for a big race. Normally, I run every tangent I can find but I didn’t even try for this race since it was crowded with the full and half marathoners. Also, this is what my watch got, my watch is not a certified course, it’s just a watch that connects to a satellite somewhere in the sky. As far as I am concerned, this course is 6.2 miles, if I ran farther than that then maybe I should have ran the tangents.

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Thanks to Tim Kelly of Second Sole Lakewood for this picture. I swear he has a magic camera, he takes some incredible photos

My official finish time was, 48:51 and initially I was disappointed in that. I had hoped to run sub 47 and to be almost 2 minutes off hurt a bit. However, I looked at my splits and I was actually happy with those, minus going out too fast. I have a lot of work to do this summer but I’m very excited to start training more.

The best part about running “just the 10K” I joked all weekend about “training for the marathon but running the 10K” but I felt really good after the 10K, nothing hurt or felt weird. I did a light jog back to the car and turned the heat on full blast to get warm. Naturally, I didn’t really pack a change of clothes for after the race but I did pack compression socks and a hoodie. While I wished I could have changed out of my wet clothes, it was nice to have something to put on as I headed back into the cold rain to cheer on the half marathoners and full marathoners.

As I was cheering on the runners, I was paying close attention to my friend Sarah running the full. She was 3rd in the full last year and she’s kinda quiet about her training so you don’t always know how her training is going. But she won! The whole darn Cleveland Marathon!

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I wish I could say I took this photo but I barely got a picture because I was sobbing I was so happy for her!

I obviously stuck around to watch Ryan bring in the 3:25 pace group. He has been pacing this group for the past 5 years and absolutely loves helping runners reach their goals.

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I had an absolute blast all weekend at the Cleveland Marathon, is it too early to count down til next year?

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Getting over injury, Traveling, Training and Illness

Just when I thought I was getting over my hamstring issue and getting back into training, I get slammed with an awful head cold. I did my best to train through it safely. I took tons of cold meds and just when I thought I was getting better, I get hit with a sinus infection.

Before the sinus infection took over, this was my training post cranky hamstring.

4/1-4/7

Sunday –7 miles at 8:45 pace to test out the hamstring
Monday – 4.5 miles after work  at 8:29 pace
Tuesday –  Double run day! Run #1: 1 mile WU, 6×800, 2×400, .25 recover and 1 mile CD. 7.2 miles at 8:32 pace
Run #2: 5 miles after work at 8:41 pace
Wednesday – Orange Theory – 2 miles during class
Thursday – Rest Day
Friday – 8.7 miles, supposed to be tempo but I added hills to it too. Pace at 8:12
Saturday – Rest Day

Total Mileage: 34.4

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Bodhi is always trying to get us to feed him dinner early. I swear it’s like he can read a clock.

4/8-4/14

Sunday –1 mile…Supposed to run the Towpath Half Marathon but came down with a bad head cold.
Monday – 6 miles at 8:31 pace
Tuesday – 1 mile WU, 4×800, 2×400, .25 recovery, 1 mile CD – 6 miles total
Wednesday – Orange Theory – 1.7 Mile in class
Thursday – 1 mile WU, 5@tempo, 1 mile CD, 2% incline! I hate incline so this was tough.
Friday – Rest Day
Saturday – 13 miles at 8:50 pace. Running through my favorite Boston spots! Lots of Hills!

Total Mileage: 34.7

The past couple years when we go to Boston for marathon weekend, I am still training for another race so I get to do my long run there. This year was cool because I didn’t even need to use my GPS to get where I wanted to. I’ve been running the same route for a couple years so it’s about time I memorized the route. However, I also got to run around the Chestnut Hill Reservoir this year. We drove past it a couple years ago so I was excited to be able to run on the path around it this year. I would LOVE to be able to run on it more often.

We really only take 1 vacation a year and that is to go to the Boston Marathon and it is by far my favorite. Every year while there I say “we should move here.”

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Don’t worry, we aren’t moving. We like it there a lot…to visit. The Boston lifestyle year round is not for us.

How many vacations do you take a year?

Do you run on vacation? Even when NOT training?

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The good, the bad and the ugly and some running advice

The Good – Learning from mistakes! See below but after getting sick on a 10 mile run…with no water…I brought water the following week and did the same workout faster and didn’t get sick!

The Bad – I let myself get dehydrated and got sick after a tempo run. It was not fun.

The Ugly – Bathroom issues kept me from doing a long run and kept me inside on a day I could have been outside. Possibly related to the tempo run.

2/11-2/17

Sunday –  Spin class
Monday  Speedwork – 1 mile WU, 4×1600, .25 recovery, 1 mile CD – 6.8 miles @8:03 pace
Tuesday – 3.1 miles @8:31 pace and 30 minutes elliptical
Wednesday – 6 miles @8:33 pace
Thursday – Tempo! 1 Mile WU, 8@tempo, 1 mile CD – 10 miles @8:07 pace
Friday – Rest Day
Saturday – 3 miles outside and 7 miles inside. Bathroom issues took me inside.

Total: 35.9

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When I run outside I have my garmin data automatically upload into strava but when I run inside I have to manually enter it so I try to include a picture of the treadmill for proof.

2/18-2/24

Sunday –  My first ever Orange Theory Fitness class! It was hard and I was sore after, it was amazing.
Monday  Speedwork – 1 mile WU, 5×1600, .25 recovery, 1 mile CD – 8 miles @8:10 pace
Tuesday – 7 miles @8:44 pace
Wednesday – Rest Day
Thursday – Tempo! 1 Mile WU, 8@tempo, 1 mile CD – 10 miles @8:06 pace
Friday – Rest Day
Saturday – Treadmill – 17 miles @8:50 pace.

Total: 42

The best piece of running advice I am going to give you is to RUN THE RACE YOU TRAINED FOR. Do NOT run the race you WANT! Let me tell you exactly what will happen if you run the race you want.

You will not be prepared for that pace but you will hold it for a few miles. You will tire quickly, you will feel like crud and by mile 13 you will lose that pace. From there on you will get slower with each mile and may even walk parts. You will then finish minutes behind your goal. Remember, there is no “banking time.”

If you run the race you trained for, you will feel good for the race, you will stay on pace and you might even run a new PR!

Could a fluke happen and running the race you want work? Yes but it is extremely rare!

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Made my boys some new bowties!

ICYMI – The Cleveland Marathon shared a cool post on touring a Cleveland Neighborhood here.

Don’t forget, if you haven’t registered for the Cleveland Marathon yet, you can get10% off with the code JMCLE10

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Training Update and Rest/Non Running Days

1/21-1/27

Sunday –  1 hour spin class
MondayAM Speedwork – 1 mile WU, Ladder work out 400, 800, 1200, 1600, 1200, 800, 400,  .25 rest between everything, 1 mile CD – 7.5 miles @8:01 pace
PM Run was not planned but I had to get outside to enjoy the weather after being on the treadmill since Christmas Eve. 3 Miles @8:24 pace
Tuesday – Rest day because music practice ran late on Monday so I decided to sleep instead so I could get at least 5 hours of sleep. After work I had appointments so there was no time to run. That’s life though.
Wednesday – 6 Miles @8:38 pace
Thursday – Tempo! 1 Mile WU, 6@tempo, 1 mile CD – 8 miles at 7:57 pace
Friday – Rest Day
Saturday – Treadmill 16 miles at 8:23 pace. I was planning to run outside but it was raining and I didn’t have time to wait for it to stop.

Total: 40.5

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Post workout cuddles are the best!

3 non running days and I still hit 40 miles but why so many rest/non running days?

  1. I have my hands FULL! I work full time and part time. Play music in a local folk orchestra, besides group practices and performances to attend, I also need to practice on my own. The adoption process alone can feel like a part time job between paperwork and appointments. It is a challenge to find time to clean the house, do laundry and go to the grocery store. That is assuming nothing else pops up. Sometimes there literally isn’t a minute to run. I currently squeeze things into every minutes of the day. (Currently writing this blog post on my phone because I am stuck in traffic.)
  2. I’ve been doing my runs too fast and this is what leads to me getting injured! My easy runs need to slow down and maybe my long runs too. To punish myself and remind myself to slow down, I take a run out to make sure I am at least getting rest.
  3. Sometimes I like to supplement my training with spin classes, strength training, barre classes etc. I think it helps to not just run in my training.
  4. This hasn’t happened yet but sometimes if I feel a nagging pain or old injury starting to flare up, I will take a random day off just to be sure. I’d rather take a day off than to make it worse and take myself out for a long time!
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Still found time to celebrate Grandma’s Birthday!

Don’t forget, if you haven’t registered for the CLE marathon, I have a discount for you!

Get 10% off with the code JMCLE10 (This code is good until the event sells out or race weekend)

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How I get through those treadmill runs

Last week I talked about how I run a lot on the treadmill during the winter. I actually have only been outside once since Christmas Eve!!! Below I have shared a couple tips that help get me through running on the treadmill and maybe they will help you too.

  • Put a towel over the treadmill screen. If you are constantly looking at the screen, it will feel like you are not making any progress. Trust me, this helps.
  • Music, movies, podcasts, tv shows, daydream, etc. I like to start with a movie, preferably something I have already watched or something I don’t have to fully pay attention to. Then after the movie I might put on a tv show or just listen to music until I finish my run. This is also a good way to binge watch a TV show. Sometimes I will start watching a new show but will only let myself watch it on the treadmill.
  • Stay positive. If you go into thinking it will suck and you  will hate it, you will. This can be applied to all aspects of life. Instead go into it thinking “I’m still getting my run in” or “I just have to do 2 hours and then I will be done.” (Yes I understand how crazy that sounds)
  • Play with the treadmill paces. I like to start out a slower pace and then increase by .1 MPH every mile, or 2 miles or whatever I feel that day. I will also set little goals for myself like wanting to get a certain number of miles in each hour. It’s little things like that that break it down a little easier.
  • And if you are still struggling and you just can’t be on the treadmill for a long time, then split it up! Do half of your run in the morning and the rest in the afternoon or evening. I don’t recommend doing this for every run or long run but it is better than cutting your run short and not doing it at all.

If you have not registered for the Cleveland Marathon yet:

Prices Increase soon!

Keep a lookout on giveaways

Get 10% off with the code JMCLE10 (This code is good until the event sells out or race weekend)

 

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Why I Run On The Treadmill ALL THE TIME

It’s no secret that I actually like running on the treadmill. My PR marathon actually comes from doing most of my training on a treadmill. Below you will find a number of reasons I run on the treadmill.

Safety – I don’t run outside in the dark alone so this will take me inside sometimes. I tend to do most of my running in the morning before work so not only is it dark but no one else is up. I also would not recommend running in my neighborhood in the dark.

Weather – I used to run a lot on snow or ice and would have to slow down my pace. This ruined a lot of workouts for me and I could never get in a tempo or speed work session in.  This also created a lot of other aches and pains as I was running on uneven ground. I would have very sore ankles, shins and knees and it just wasn’t worth it. I am getting old after all.

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Ice and snow, no thanks!

Weather part 2 – I do not like to run outside when it drops below 20 degrees unless I really have to, it just makes for a miserable run. Most people will warm up as they run but I do not and will spend the rest of the day trying to get warm again. I’ve actually gone for runs and my skin was hurting so bad that I headed back home. I would check my skin and find that it was bright red or even a bluish purple after an hour. I’ve also had frostbite on my ears from running and sweating while out in the cold too long.

Injuries – Running on the treadmill takes a lot of impact off my body and has been awesome for keeping me healthy. If I feel any nagging aches, I stay on the treadmill so that I can keep running.

Pace – I am absolutely awful at pacing myself. I go out too fast and ruin the workout or too slow and get comfortable and never pick up the pace. On the treadmill, I can punch in whatever pace and leave it at that. It’s also a good way to guarantee I get certain paces in. I tend to do most of my tempos on the treadmill because those are the most beneficial workout for me.

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Old picture but here is a picture of my treadmill at home. However, I go to the gym for most of my runs.

Confidence – I feel like I gain a lot of confidence by running on the treadmill strictly because it creates such a consistence training level. I never have to worry about wind, rain etc. and can just focus on the work that needs to be done. I can then compare past workouts to see how I am progressing.

Below is a recap of last week’s training. I did almost no strength work…and this week is shaping up to be the same.

1/14-1/20

Sunday – 4 miles @8:36 pace and 1 hour spin class at Ride + Workout
Monday – Speed work – 6 miles @8:01 pace – 1 mile WU, 4×1200, 1 mile CD, .25 recovery between each interval.
Tuesday – 6 miles @8:38
Wednesday – 5 miles @8:27 pace
Thursday – Tempo Run – 8 miles @7:57 pace
Friday – Rest
Saturday – 16 miles @8:28 pace

Total – 45

Stay tuned, later in the week I will share my tips and tricks for running on the treadmill.

 

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Staying Healthy – 2 Week Training Update

It’s no secret I’ve had my fair share of injuries but I’ve done really well dealing with them and running some pretty high mileage. However, I’ve also had a sinus cold, stomach flu and now some other cough cold thing that has not only kept me from running since last week but I have also completely lost my voice.

Maybe I should just change this blog to a new name “Running While Sick and Injured.” However, isn’t being flexible with your running plan part of the journey. Learning how to “roll with the punches” and make changes as you go.

Hopefully, I can start running again in a day or two. I’m waiting for this cough to knock itself out of me and then I will be back to running.  Until then I’m doing lots of squats, push-ups and sit-ups.

3/12-3/18 – 51.2 Mile Week 

Sunday – 4 miles treadmill at 8:40 pace
Monday – 10 miles treadmill  at 8:50 pace
Tuesday – 5.2 miles treadmill at 8:43 pace
Wednesday – Rest Day
Thursday – 10 miles treadmill at 8:39 pace
Friday – St. Patrick’s Day – 4 Mile Run with 2nd Sole
Saturday – 18 miles at 8:49 pace
Total –  51.2 miles

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3/19-3/25 – 23 Mile Week 

Sunday – Easy 5 Miles
Monday – Easy 3 miles treadmill  at 8:54 pace
Tuesday – 10 miles treadmill at 8:49 pace
Wednesday – 5 miles treadmill at 8:46 pace
Thursday – Elliptical
Friday – Rest Day – Sick
Saturday – Rest Day – Still Sick – manged some strength training
Total –  23 miles

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“Modest” Bodhi cuddles make most things better.

So while I have been sick I did miss my 20 miler. However, I am hoping that I can squeeze one in during the week if I feel better soon. Fingers Crossed.

Despite being sick, I did make it to Cokeburg PA to perform with my Croatian group Zumbercani. Sorry no video since I can’t take video while I am playing. You’ll just have to deal with this picture after we ate 2lbs of lamb and drank a bunch of beers. I thought drinking would kill my cold germs.

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