Looking back, planning forward

Last year around this time I was setting some goals for myself.  Here they are:  Goals for 2012

This is what I was able to do:

My original running goals for the coming year were:

• √Run 5k under 21:40 Ran 21:13 in March 5k
• Run the Flying Pig Half Marathon or the Cap City Half  in under 1:45 managed 1:51 (holy hills!)
• Run the Air Force 10k or Half in under 46:00/ under 1:45Ran Full marathon instead!
• Run the Columbus Half Marathon in under 1:45  wanted to run this...next year...

My realistic goals for 2012:

• √Run/Finish a 5k by March
• Run/Finish the Flying Pig 10k in May
• Run/Finish the AF 10k in a "decent" time 
• Finish Columbus Half

My more realistic goals for 2012:

• Increase flexibility in calves so they are at least 10 degrees
• √Walk a full day without any heel pain
• √Start running again
• Strength training and core
• √Spinning- don't go under 11 for resistance- bike at least 20 miles per class 

So what are my plans for 2013?

• Run 13 13.1s in 2013 
• I haven't fully committed to this since as of today, I still am working on my IT band issues.  But the year is long, and who knows? Last year I never would have imagined I would run 2 full marathons in 2012. 

• Run Cincinnati's Flying Pig 3 way- I've already signed up and this will be my "A" race for the spring.  5k and 10k on Saturday, 1/2 marathon on Sunday.  This is more of a challenge in training.  I'm looking forward to track workouts and speed training.
• Run Air Force 1/2 marathon in 1:45
• Run Columbus Full or Half in under 4:16/1:42 We'll see about the full...
• Run at least 5 ORRRC races and at least 2 with the boys.
• Try to run with Up and Running at least 2 times a month

I'm in a funk

I'm not motivated at all right now.  I haven't run more than once a week in ummm, I can't even tell you it's been so long.

 I blame my damn IT band. 

I went for a run after my last marathon and it seized up and it has been annoying as get out.  I've been following the typical remedies of rest, ice (well, a few times), foam rolling (not daily but more than before) and I had a massage as well. 

When I go for a run it feels fine for the first 2.5 miles then it starts to hurt.  If it doesn't, I get excited, then the next time I go for a run, it hurts again.  So frustrating!  It doesn't hurt unless I run.

 On top of the IT band, we had a crazy family schedule in Nov/Dec trying to squeeze in swim lessons for the boys (on different nights so we were at the rec 4 nights a week!).

Meanwhile, my running partner has been doing fine and got a treadmill, so I get daily reminders that I'm not running and she is.  She's going to be kicking my @ss this spring.  Grrr.. Not that I'm competitive or anything.

So my plan of 13 13.1s in 2013...might not happen.  :-( 

BUT- I decided on this Saturday night (yah, I know, I'm lame), to write up my training plan for the Flying Pig 3 way this spring.  I have 17 weeks before the race.  I have to get back in to shape before actually training!  

And how do you train for a 5k, 10k and a 1/2 all on the same weekend?

I decided to place my faith in good old Hal Higdon again.  I followed the intermediate 1/2 training plan before and he did a great job combining distance and speed, so I thought that would be the best plan.  Here it is:  Hal Higdon's Intermediate Half training plan.  I need to start training on Feb 10th, so I added a build up for the next few weeks.  That requires me to start running at least 3 times a week for 3 miles.  (Ugh, I hope I can!)  I'm also starting to lift now, so once the program starts I can go up to 3 sets.  Also, I want this to be my "A" race so I'm adding in the McMillan training paces to make sure I'm running my Tempos at the right speed.  Then again, maybe I'll still have IT band issues.  Grrrr. 

On top of that, my favorite spinning instructor has left, and a few others who are good are leaving for various reasons, so my go to workout is iffy.  I asked about getting certified to instruct but I'm not sure if that's a good way to go.  I don't think I'd get  a good workout and it's $295 to get certified and no guarantee I'd get the job. (although, the person in charge seemed to be enthusiastic that I wanted to do it.).  Hmm. 

What would you do?

What did I just get myself into?

I knew Cincinnati had hills...really I did, but I didn't think about looking at the elevation for the 1/2 marathon.  Until now...

I know you're all thinking "Is that a 3 mile downhill at the end of 13.1? Awesome!" but that first 3/4 looks a bit tough.  Is that a 6 mile hill? Darn it, the 10k wasn't bad last year, but this is way more of a hill than some bridges over the Ohio River. 


Here's my typical run elevation.

Looks like I'm going to have to find 6 mile hill to practice. Lol.  I'll just say sorry to Carrie now for convincing her to do the half. :-)

Meanwhile in week 1 of 1/2 marathon training this is what I did/will do:

Monday: Run 3 
Tuesday: Spin (20 miles)
Wednesday: 5x400 @5k pace Spin:  6x400 sprints on bike plus pyramids of seated/standing 20 miles 
Thursday: Spin run 3.2 miles at 8:15 pace
Friday: run 3?
Saturday: xt (TRX?/Spinning?)
Runday:  Long run (not so long run) of 4 miles (with a hill- big one at that)?


Looks like I'm going to have to incorporate some  hill training into the mix this Spring.  Any suggestions?

It's Spring! no wait it's February

What month are we in?

The forecast has been a big talking point around here the last few days.  We've been having Spring-like weather which has been awesome! Yet, anyone who lives in Ohio knows that it probably will be snowing later this week.  BUT- it is great to get some great weather days for getting outside!

My HUGE Garmin

I got to bust out my new running skirt that I got from Christmas from dh and my favorite running shirt and my new Garmin.  That's it.  No extra layers, no jackets, gloves, long socks.  It actually felt weird to see my legs- I felt so exposed-and pale!  I set out for a 3 miler, since I'm trying to be good and build up my mileage slowly.  I was doing an out and back run today. 

I was about 2/3 of the way done, when I realized my house key was no longer in my running skirt pocket!  I had to back track through my route until I found it.  I'm just glad I'd stuck to sidewalks, because for awhile, I was thinking about running on the grass.  Needless to say, I won't do that again.  I had put my key my running skirt pocket that has a velcro closure but only on little part - I figured it was a deep pocket so it would be safe!  Normally,  I carry a water bottle-which I should have brought! (Can you tell I'm out of practice?) or I have my key in a zipped pocket or I tie it to my shoe.  I'll blame it on my excitement of running in 60 degrees again!  I ended up doing 5 miles in 43mins.  Not bad actually.  I'll take it.  Although, I'm feeling the impact of running since it's been awhile.  My legs are sore, a good sore, but sore none the less. 


Now for my big news...
for me anyways.  I went ahead and registered for the Flying Pig Half Marathon in Cincinnati on May 6th.  I'm so happy my running partner said she'd do it!  We're going to have so much fun!

"Running Happy" I am!

I was on the fence about it but I looked into some training plans.  I originally decided to use Hal Higdon's Novice B plan since the mileage was low...then I started looking at the Intermediate plan- it has 2 more days of running but I'm thinking I might try to do a mix of plans, since I want to keep my spinning as part of my training.  And, I like track workouts- yes, I'm weird.  The Novice plan just has you running 3 to 5 miles 3x a week.  I'd like a bit more of a challenge.  Yet I know I can't do too much too soon or I'll be out again. 


Have you tried mixing up training plans to  have something work for you?  Have you done any of the Hal Higdon marathon training plans?