Successful Tempo Run

I had to get my tempo run in on my lunch. My training plan called for 8 miles total and I knew I didn't have time for that. I have a very late lunch this year so I was able to get in 5 at tempo pace on my lunch and then 2 more at practice with my cross-country kids... Yes, I know that is only 7. But I
was pleased as I was hoping to be able to hit 8 min pace for my run


Summary 37:51.0 5.00 7:34.2
1 7:46.4 1.00 7:46.4
2 7:37.7 1.00 7:37.7
3 7:26.8 1.00 7:26.8
4 7:34.5 1.00 7:34.5
5 7:25.5 1.00 7:25.

This gives me a little confidence that I won't totally bomb some upcoming 5k's!

Now it is off to the New York State Meet with 4 of our cross-country athletes!

Red Baron 1/2 Marathon

Sunday was suppose to be the day that I was in NYC to run the greatest marathon in the world....well, the training wasn't there because of a goofed surgery in August and calf pain from the Wineglass half marathon and I made the decision to defer to 2012. Instead I am focusing my training on the 2012 Rock n Roll marathon in Arizona. Jan. 15, I will be going for the elusive (to me) BQ.

This weekend 14 miles was on the training schedule and locally the Red Baron 1/2 Marathon was taking place. I ran this race 2 years ago and vowed never to do it again ( I wasn't prepared and hurt for days after). Well, this year if you ran the Wineglass Marathon and the Red Baron you would be in the Wine Baron club..... so I decided that this would be an opportunity to get my long run in with water stations and have people around me.... I went into this knowing and planning on it me just a training run. My goal is Jan. 15!

The first 5 miles are HILLY! I kept telling my self don't race it...Arizona...this probably helped me! the next 4 miles are down hill...ouch on the quads and shins...ran it controlled ...Last 4 was flat...my legs felt all weird and they were tough. I took a Carb Boomgel at mile 9. I ended up finishing in 1:50:06 (garmin). It was not chip timed though. It was a great long run! Still waiting to see the final results!

Tom's 10k Trek

My step-son had a hockey tournament in Lake George, NY this weekend. There was a local 10k/5k this weekend there so we (my mom and father in-law) registered. I registered for the 10k and my mom registered for the 10k. The race was a first year race and it was SMALL. It was a great race and a beautiful course. The 5k was a loop that was uphill for 1.7 miles and flat/downhill the rest. The 10k was 2 loops.....it was a hard course. I was pleased. I finished in 49:34 (8:00/mile pace) I was 1st in my age group, 5th women and 11th person overall. My kids came to watch...... this is Ally rooting me on!

Waiting at the starting line for the race to start

the finish

Splits

mile 1 7:57

mile 2 8:26

mile 3 7:21

mile 4 8:53

mile 5 8:52

mile 6 7:18

finish 49:34

I won a nice bag as an age group prize. I would definitely do this one again if I was in Lake George at the time they held it!

I am back..

After having to defer the Marine Corps Marathon and the ING NYC Marathon because of lack of training. The surgery that ruined my VIA Lehigh Valley Marathon as seemed to haunt me in other ways......recently went to the chirpractor after my horrendous and painful Wineglass 1/2 marathon

.

Wineglass Marathon.....1:53:59. If I could of stopped at mile 2 I would of! It was terrible...calf and knee pain! Went to the Chiro, scar tissue off set my stride and was causing the pain. Now that I am back to training normally and have minimal pain....we'll see!

Rochester 1/2 marathon was a blast! This is where the calf pain started but I had fun! I guess running in a tutu makes me mile and lots of people cheer!

I had to miss the Chris Bond Run this past weekend and I was so sad! I LOVE that race and it was my first time missing it since it started! This weekend we are off to a hockey tournament for my step-son in Lake George. The fun thing is that there is a 10k there this weekend also. Also, I have begun training for the Rock-n- Roll Arizona Race. My goal is 3:35.

I'mmmmmm BACKKKKK!

So, it has been awhile..... Sorry no pics with this post but it is late and I am tired! But today I was able to run after three weeks off! I ran 2.1 miles. It was slow but it was running! How I have missed running! I know it was only three weeks but it felt like an eternity! I will post more tomorrow about surgery and recovery. I also need to post a re cap of the Boilermaker and Character Chase 5k. But for now I am off to bed and will be getting up early to run again and then will add some post updates!

My Favorite Fans and Brad Sanford 5k RR

This weekend was the In the Spirit of Brad 5k. Being in the middle of marathon training and knowing that a long run is on the schedule I would not normally do a 5k. This course goes by my house twice so I have to do it. I can't justify going to Florida, D.C., Virginia Beach, Philadelphia or Arizona and not run a race that starts less than a 1/2 mile from my house. There is something to be said for the small hometown races. I love this race but hate the course. There is a ginormous hill at about 1.4 miles. This is hill is long and steep. Knowing that my kids will be sitting outside my house cheering me on both times I run by and that they will be at the finishing line is AWESOME!
The Race started at 10 am. I left my house about 9:30 and did a 1.3 mile warm-up and did some drills.

The race started and we were off. I finished Mile 1 in 6:52. This was a good first mile for me.

The second mile I ran in 8:3?- I thought my legs were going to explode. The hill hurt so bad!It took a few minutes to get my legs back once I got to the top. The final mile was 7:33 with the .1 at 6:40 pace.

I finished in 23:35. This was slower than last year....but this year I am marathon training and have not raced myself in to shape like last year. It was good enough for 4th overall women and first in my age group.

My mother and father in-law also ran. My mom place first in her age group also.

Week 3 Lehigh Valley Marathon Training

Sunday, May 22
I was suppose to run 13 miles....I felt horrible and stopped at 10.17
Long 10.17 Mi -1:28:57 (8:45/mile)
Monday, May 23- Rest started 7 weeks to 100 push- ups I did 6-8-6-6-9=35

Tuesday, May 24
Easy 3.39 Mi 29:50 8:49/mile. Ran with the girls on the track team. Should of run more but still fighting illness and some right achilles pain


Wednesday, May 25
Easy 2 Mi 19:07 9:34/mile Started out on an 8 mile run but my right achilles and the top right of my right foot hurt so bad so I turned around at 1mile and went home to ice.
push-ups 8-10-8-8-9=43

Thursday, May 26
- resting the foot one more day---

Friday, May 27
Easy 5.36 Mi 47:17 8:50/mile
push-ups 9-12-9-9-11=50

Saturday, May 28
Will do RR soon but I felt HORRIBLE!
Easy 1.73 Mi Warmup and Cool down
Race 8 km 37:17 7:31/mile

Total: 27.6 miles

Back on track so far this week.....