Running for Charles and Jerry........

Last week was ok for the most part and it has been wonderful to run with old friends and over hills (well maybe those hills aren't so wonderful).  For the most part, it was cool in Atlanta for the week and any runs in the morning were done in 35-40F weather.  Now I haven't run in temps that warm yet in Ohio, but it is still cold enough for tights or capris, a long sleeve shirt and even a vest for a couple of them (because of the wind).  Yesterday it was cold enough that two of my fingers on my left hand were "white" from being cold and I had to wear gloves.  This after it had been warm and humid the day before (60F and 94%) when I ran two women through the Atlanta Woman's 5K to both run PRs and the day before that when I ran an awful long run (which was so hilly that I cursed every minute and I'm sure I was dehydrated from the start).  That long run took away any confidence that I had going into April 21st and I need to regain my composure after that one.  We all have bad runs, but this one was one of the epitomes of bad.  Wonder if I should have stopped at 9 miles when I still felt ok, but nope, I ran 11 more.  I have had cycles like this before, but it always throws one for a loop.  The rest of the weeks runs were pretty good, so I can probably just write it off to lots of hills on the previous Sunday even if I really thought I had recovered fine.

The highlight of the long run was that I got to share the agony with running buddies Joe and Laurie.  Joe and I ran our long runs together for several years in Atlanta and it was a regular Friday morning occurence.  Jody joined us often along with the "rabbit" (my good friend, Sally Love) and others (including Karla) in the past.  Joe and I kind of started the "Riverside Runners" by using that weekly meeting and combining it with our love of coaching/mentoring and dragging others from various training groups that we helped with into the fold. Of course, those Riverside Runners wouldn't be anywhere without us (Joe & I), right?  Laurie came to my last Peachtree training session and I love to see how she has absolutely embraced running doing ultras and trail runs and the like.  It also helps that she is funny and loves Dropkick Murphy and the Red Sox as much as I.

Saturday morning, I did have the pleasure of once again running the Atlanta Womens 5k and as mentioned above, my love of coaching came to good use when I was able to drag Mary Katherine through a 5K PR on what is a tough course.  It was almost 60F and very humid at the race start, but lucky for us it did not rain even though it was pouring during my 45 min drive down to beautiful Candler Park.  Although only 3.1 miles, the race does highlight an older, beautiful part of the city, and the commaraderie is tremendous.  Many of the women participating have never gotten off the couch until this race and many of them will now stick with it and go on to maintain that healthy lifestyle.  After the run, we once again had a great breakfast orchestrated by the Riverside Runner social director, Debbie and it was yum!

Debbie, Cristal, and I then paid a visit to Jerry on Saturday afternoon which was very hard. He has basically gone from running 6 wks ago to needing assistance to be lifted into a wheelchair.  It was hard, but he is still Jerry. He still joked and laughed like Jerry, but it is a difficult situation.  I lost it on my drive back to my friends as it just doesn't seem fair.  Definitely not sure why bad things happen to good people.  

In all likelihood, I will never see Jerry again which has made it hard to write about our visit and even harder to try to see Jerry in my mind with his wry smile.  Thinking about him brings tears to my eyes and then reading an article on facebook about former Bills QB, Jim Kelly, who is also battling cancer didn't help either.

Sunday morning's enjoyable run with many members of the Riverside group helped my mood in spite of the cold temps and the nasty wind.

Recap of the week that was:

Mon - Day off, massage.  Back hurt more after the massage than before.

Tue - Easy 5 mile Recovery run

Wed - 6 miles in cold (37F) and wind.  Not the weather I expected in Atlanta

Thu - 20.5 miles.  Started at 10 am ran an extremely hilly course that started and ended with 8.5 miles on a trail.  Weather at the start was in the mid-50s but when we finished 3+ hrs later it was in the 70s.  Dehydrated and discouraged.  Thought of Charles and Jerry and soldiered on.

Fri - Easy 3 miles shakeout run

Sat - Atlanta Woman's 5K - didn't race but did run two women from the training group I ran with last week through their first sub 30 5Ks.  Final time: 26:55.  Went to visit with Jerry.

Sun - 11 mile Fast Finish long run.  Ran first 5 with the group at 10:30 pace and then did the last 6 with Jody at 8:38 pace. Better run to dedicate to Charles.

WTD: 48.6 miles

Not all was lost as I did get accepted to the NYC marathon in November and I am so looking forward to that.  Outside of Boston, NYC is probably my next most favorite marathon.  The city is electric on that morning and that run up 1st Avenue is 2nd to (almost) none.  

For now, 21 more days.................

Publix Georgia Half Marathon Recap

So after running the hilly 15K last weekend (March 16th) in 20F weather with wind and light snow, I decided to venture back to Atlanta to run the Publix Georgia Half Marathon.  I have run this race in some form since its inception as the ING Georgia Marathon and Half in 2007.  That inaugural year, I ran the 2007 with many of my "Taper Madness" or former "V-team" friends. Quite a number of them came down to Atlanta to run the race and it turned out to be HOT (80+F) and quite the cluster as there was no sports drink or water on the course.  Needless to say, the race has come a long way and it has become a premier event for the Spring race season in Georgia.  It is a nasty hilly half and marathon course, but what course isn't hilly in Atlanta.  I keep coming back, not just to keep my streak alive, but because it is nasty hilly.  This year since winter has just sucked in NE Ohio, I decided to not only drive down and run, but also stay for a couple of weeks with old friends and take advantage of some warmer temperatures and some hilly running.  Atlanta has both for the most part, but of course, it is supposed to be "cold" by Atlanta standards this week with temperatures only in the 50s.  The hills; however, never go away that easy.

The weekend started out on a high note as a good running friend, Debbie, invited me to come and run the local Atlanta Women's 5K course as a "guest coach".  I spent many years in Atlanta as a "coach/mentor" for the Atlanta Track Club as well as a member of the Open and then Masters Competitive Women's Running Team.  The course run is part of the Women on the Move program here and most of the women involved have never run a 5K and some have never run a step before embarking on the training program.  It is always rewarding to see what can be accomplished when a group of strong, single minded women get together.  The course run was a success and inspirational as always especially when you watch an 89 yr old women out there walking a 5K faster and with more determination than my 21 yr old daughter.

The Women on the Move group pre-run (above).  Debbie & I (below).

Fast forward....  I drove down to the city after the morning run and breakfast and went to the Expo.  I then had a fun dinner with Debbie and actually met up with other friends, Jody & Ken at the Hyatt.  Jody's daughter is a dance and was competing in a dance competition there.  I had not seen her in a couple of years, and she has grown up to be a beautiful girl.  Both Jody & Ken are runners, but would not be participating in Sunday's race.  The last time I had seen Ken was at Boston in 2013 when he went ahead of me as I stopped to hug my daughter at the 40K mark.  Ken did finish the race, but exactly as the 2nd bomb exploded.  A very harrowing experience for a 9/11 survivor/witness as well.

Ken is in the green hat.  

Sunday morning rolls around and I wake up to a warm and humid Atlanta morning.  Well, at least warm and humid by NE Ohio standards as it is already 54F and 88% humidity.  A front is due to roll in and bring with it some significant rain and it does show up on the radar.  I meet my friend, Joe, in the lobby, and we pin on our "Jerry" bibs and head to the start.  (Several of us wear "We Got Your Back, Jerry" bibs in honor of our runner friend with the brain tumor.) All I can think of is that it might be one of those 3H Atlanta days (heat, humidity, and hills!).

The gun sounds and we are off.  Pace feels pretty good at the beginning, but I make sure to hold back a bit as last year Sally & I went out too fast and I was not in nearly the shape that I am this year.  I'm also thinking that I probably can't come close to my best time on the course (1:40) from 2011 as I just don't get to run the hills anymore.  My real goals are to run sub 1:45, not have a mental breakdown, and survive the hill at mile 12.  Joe & I stay together for the first four miles and then I lose him on the first climb.  He expects to run around 1:50, so I knew that he would drop back.  I just try to run a solid effort and use the hills to my advantage while maintaining a solid effort and push as best as I can for the rest of the miles.  I try to keep steady on the climbs and push it on the downhills, and I think that strategy works and I think my splits show that to be true.  Things go along and I'm feeling good right through to the exit of the park, but the weather is changing as the humidity has broken, but the front appears to be moving in.  And then bam, we exit Piedmont Park at just past mile 9, and the wind is strong, steady, and right in your face!  I pray for it to leave as I know that there are two more "big" hills and a couple of smaller ones, yet to come.  The wind stays with us pretty much over the next 3.5 miles and I fight through it as best as I can as I keep thinking about running on Lake Rd and how the wind seems to be constantly in your face.  I make it to the last big hill at mile 11.8 and I feel confident that I will get up that bugger. This is often the place where I "die" on this course and have the meltdown, but today, I don't and I push it as best as I can up that hill and all the way to the finish.  I am very surprised as I run down the final 0.1 miles and see that the clock is just rolling to 1:43 and I know that I have accomplished what I set out to do.  Not my fastest time, but only a minute slower than my race IMS AZ half back in February on what was a pancake flat course.  And no mental breakdown at all.

Coming into the finish.

My overall splits were as follows (and I had 1:43:07 on my watch):

Mile 1 - 8:11          Mile 6 - 7:41          Mile 11 - 7:38

Mile 2 - 7:48          Mile 7 - 7:50          Mile 12 - 8:04

Mile 3 - 7:54          Mile 8 - 7:29          Mile 13 - 7:45

Mile 4 - 7:52          Mile 9 - 7:29          Mile 0.22 - 1:38 (7:31 pace)  (A course is never 13.1)

Mile 5 - 7:37          Mile 10 - 8:06

So can you tell where the uphills and downhills are on the course??

Overall, I am extremely pleased with my race and I feel very good today.  My stats for the race were also enough to make one feel good as I was 5th (out of 273) in my AG, 121st (out of 4428) of women, and 585th (out of 7838) overall.  I also had a great time afterwards reminiscing with my Atlanta running family and waiting and celebrating with my birthday twin, Susie and she completed her 3rd marathon and 2nd Georgia Marathon in a PR time.  

Celebration after the race.

I'm pleased with how things seem to be progressing for Boston, and I have not yet really begun to panic.  I'm scheduled for my last really long run on Friday here in Atlanta and the forecast so far is for rain.  22 miles over hills in 50F weather in rain?  I guess it beats 25F and snow!

For now, 27 more days......

And Another One's Gone..........

This week went well.  After feeling very tired over the last couple of weeks, I went back to taking an iron supplement, and well, even if it was/is a psychological boost, I suddenly seemed to feel better and less tired.  My runs were good this week and it was topped off by a very good effort at the local 15K.  This 15K is really a good warm up for Boston as the first almost 4 miles is mostly downhill and the remaining 5.3 miles is pretty much uphill.  I knew this having run it before, and I also knew that you can't bank time on the course, especially with the mile 4-5 that comes after the downhill where the uphill pretty much looks you in the face.  When I hit that turn, I was once again surprised by how many people were walking!

My plan was to go out slow (as slow as possible given the downhill and try to hold at marathon pace or marathon pace effort).  It was funny as I felt like I was literally going backwards during the first 3 miles where the real downhills occur.  I was having a lot of trouble running "slow" enough with the grade so I consciously just tried to keep my HR and effort so easy that I felt like I was walking.  Those first 4 miles were: 8:12. 8:07, 8:12, and 8:11. The largest downhill grade is in that 2nd mile and is it tough to stay slow.  I then turned the corner to hit that steep hill which is followed by two more good up portions and that mile was 8:43.  My goal then was to slowly drop the pace and stay strong.  This portion of the course rolls pretty good with some downs along with what seems like mostly ups.  I focused on my breathing and effort and never really looked at my watch.  My main focus originally was just picking off runners in front of me (from my friend Glen, to the guy with the huge leprechaun hat, to the gal with the green tutu).  I just tried to have no one pass me.  That was actually easier done than in most races as I really did go out easy by comparison to most of the field.  I even caught my friend Cheryl at mile 8.5 and essentially took 3rd place in our AG from her.  (She ran a PR for the course and was funny afterwards as she said that from mile 6 on, she wondered when I would catch her).  My last 4.3 miles were: 7:58, 7:48, 7:42, 7:41 and 3.27 (7:31 pace as my watch measured 9.45 as did most everyone's) for a final time of 1:15:58.  So not really MP, but it didn't feel faster than that, I wasn't at all tired (just really cold as it was 19F and quite windy)and I could have run several more miles if I wasn't frozen solid and shivering after I finished.  

In comparison, my friend, whom I warned about the hills, went out with miles all in the low 7s, and by comparison, my miles from 4 through the finish were overall a bit faster.  She ended up 2nd in our AG and just ahead of me.  This is a definite "crash and burn" course and I witnessed a lot of "crash and burn".  Here are the fast and fit women after the race.  I was third and Karyn (shamrock on her hat) was 2nd.  Liz in the front in the young-un and she was 2nd in her AG.  I just beat out Cheryl who ran the big PR!

I am feeling good and I hope I can hold it together for my half marathon this weekend in Atlanta. Speaking of Atlanta, I decided since nothing (but cold weather) and no one (my daughter went back to school after break and my husband is in Ireland and then Minnesota and California) that I'm going to stay in Atlanta for a couple of weeks after the race.  I will hopefully get some better weather to run in as well as some hills to do it on and over.  My husband will then join me there in the beginning of April to visit with the same friends that I will stay with and then we will drive back together.  This way, I can also bring the dog who will enjoy a bit of sunshine and the outdoors as well.

Weekly Run Recap:

Mon - No running, core class

Tues - 9.6 miles (schedule had 80 to 90 min) in 1:25 in beautiful 40F weather; Trainer

Wed - Easy 4.5 miles. Done on the treadmill due to the freaky storm that we had come in leaving little snow and lots of ice.  Core class early before the weather came in.

Thurs - 9 miles done as 2 x 3 miles at temp pace.  Very successful (7:46, 7:41, 7:50 with 5 min in between then 7:49, 7:44, 7:38). Felt good.

afterwards as well.  All after having worked with my trainer.

Fri - 3.14 easy miles for Pi Day

Sat - Easy 6 miles with the group  9:30 pace

Sun - Shamrock 15 K with 1.5 mile warmup.

WTD: 43.8 miles

YTD: 427 miles

And for now, there are 34 more days.

And Another Week Bites the Dust......

Not a terrific week as I was tired right from the beginning.  I guess in a way it is to be expected, but I am running lower mileage than I have in a while, more quality, but lower overall quantity.  I feel good today which is a plus as I have two tougher weeks with a half marathon on the 23rd in Atlanta.

Recap:

Mon - Core class, no running.  Legs better than expected as they were very tired on Sunday morning's run.

Tues - 6 easy miles outside as I felt tired.   More snow & ice than I expected on the roads/path.  Work with trainer.

Wed - 5 easy mile outside.  Still feeling tired.  Core class.

Thurs - 7 miles with 8 x hill.  Wanted a bit longer mileage as I cut my warm up and cool down shorter than expected since the path was once again icier than expected and I'm not risking it in the dark.  Work with trainer.

Fri - No run day off.  Getting ready for a hilly 20.

Sat - 20 miles over a very hilly course.  Left my running buddies at 14 and finished the last 6 With one really big climb fast(er).  Did run the 20 in just about the same time as last week's 19 which was done on the pretty flat path in the park.  Weather was really strange during the run. Started with drizzle and some slick spots on the road, then it warmed up during the first loop, but by the time I finished the second loop, temps had dropped and the snow flurries started.  Those slick spots were even slicker!

Sun - 3.2 mile recovery run.  Only wanted to do 30 min just to get the legs moving.  Should have waited until the snow melted more as it was still a bit snowier and icier than I expected.

WTD: 41.2 miles

YTD: 387 miles (24 miles ahead of last year with lots more quality and faster paces even for the slow long runs).

The 20 on Saturday was harder than I expected or wanted it to be and it has been a long time since I ran at Hinckley.  I forgot how hilly it really is and I forgot how much younger I was the last time that I ran there (Spring,2005).  Combine that with the not so wonderful conditions made for a tough run.  We did joke that come April 21st, we might want to expect snow or 90F - whatever would fit with the crazy winter that most of the country has had to deal with this year. Wish I knew how to insert the elevation chart, but the Hinckley run is definitely tougher than anything Boston can throw at you.  I would just like to be able to break 4 hrs on the Boston course one more time.  I guess we will see.

It is supposed to be rainy today and warmer both today and tomorrow, and then guess what - winter will be back on Wednesday!    Dropped my daughter and her friend off at the Megabus in downtown Cleveland this morning and they are on their way to Chicago for the week.  So if any of you see two lost college girls - it might be them.  I just hope that it isn't too nasty in Chicago with the predicted weather.  I told them to go the one of the museums that day and that way they will stay warm!.  Good thing the Shamrock Shuffle isn't until month's end; however, I do believe that the NYC Half Marathon is this coming weekend just about when the weather will arrive.

It was nice to see Shannon even if only for one night and a day.  

42 days.

Prayers for Jerry

To anyone who might read this blog, please send a little karma and lots of prayers to my friend and fellow ATC Coach, Jerry Honeycutt who was diagnosed with an inoperable brain tumor just this past weekend.  Jerry is a fighter but all of your well wishes and good vibes will undoubtedly be felt.  Stay strong my friend!  See you in March!

Jerry is in the back to my left with the black 1/2 zip and orange hat.  Thanks.

Comes in like a Lion.......

Yes, it is finally March - February is over and Spring is on the way, right?  Well, not so fast as Mother Nature has tossed us another curve ball and it snowed (and will snow more tonight) once again this weekend.

I certainly can agree with Eeyore's sentiments.

I was scheduled to run the Millcreek Distance Classic Half Marathon in Youngstown, OH this morning, but with the very iffy forecast for the weekend, I decided to bail on Friday and run a long run yesterday and my normal recovery 6 on Sunday.  After all, if the conditions this morning in Youngstown were anything like the Greater Cleveland area - it was a long 13.1 mile race.

The gang at the start of this morning's run - and this was before it snowed more and basically froze our eyelashes shut in the wind.

Yesterday would have been perfect as it was in the high 20s/low 30s during our run and while there were still some snow and ice covered spots on the all-purpose trail, for the most part - it was clear (probably 85%).  I ran a bit over 19 miles and while they seemed a bit tougher than last weekend's 18, I did get them done and still in a 9:35 pace overall. My last 4 miles were quicker than the first 15 which was good but partially due to the fact that I ran the first 3 by myself in the dawn's early light and it was a bit harder to see and the snow/ice was hidden.  I was a bit disappointed in how tired I actually felt yesterday afternoon and I forced myself to get up for this morning's run in spite of the cold temps (11F) and snow.  Even though I had to dig out and run in those Icebug shoes again, the legs feel great now which is the real purpose of a recovery run, isn't it?

The rest of the week runs were pretty good considering much of it them were forced inside due to snow flurries and cold temps.  I did have two pretty productive "speed" sessions - one on Tuesday and one on Thursday.  I was tired at the start of Tuesday's run, but I did knock out 4 x (1) mile at 7:19, 7:20, 7:15, and 7:05 even on the indoor track and on Thursday, I ran a hard 7 miler with 12 1 min hard /1 min easy repeats (and I ran many of the hard 1 min segments at below 7 min per mile) again on the indoor track.  Wednesday, I did get outside for an easy 5 miler which was done once again in the cold and windy conditions and therefore not at a breathtaking speed.

Overall, I'm pleased with where I am to date, but also not sure of whether or not I'll get to where I want to be.  Need to get reading more of Dr. Stan's book for sure.

Coach Emily had an incredible run this morning in Long Island, so I'm guessing the storm has not yet reached the east coast.  My daughter, in school in Boston, says that the weather will skirt to the south of them, so LI will undoubtedly get hit with a least some cold temps and some snow.  Being out there in the Atlantic might help though.  Back to Coach Emily as she ran a 3:14:59 missing an American record by 68 seconds and shattering the course record.  A 3:14:59 would be an awesome time for anyone at the marathon distance, and she ran 8 more Kilometers.  Kudos, Emily as you are certainly doing something right!  And thanks for all your help over the past few months.

Things are not all gloom and doom here in NE Ohio in spite of the weather.  A good running friend of mine in Atlanta was recently diagnosed with an inoperable brain tumor - prayers to Jerry, and Czar Putin is consistently flexing his muscles and currently having his way with southern Ukraine.  It is hard to believe or is it that Russia exercised their power so soon after they were in the Olympic spotlight, but Putin appears to be a power hungry bottom feeder - so nope, not a surprise.  The local Sunday paper also had tow wonderful uplifting articles: one about an 83 yr old woman who finally received her GED and one about a truck driver who rescues strays from the SE US and brings them to adopted owners in the NE US.  There are still lots of good things to celebrate.

Back on the running front, here is the recap of this week's runs:

Mon - Day off; Core class
Tues - 7.5 miles  Done as 4 x 1 mile repeats; Work with trainer
Wed - Easy 5 miler outdoors
Thurs - 7 miles with 12 1 min on/1 min off repeats
Fri - Core class
Sat - 19.2 miles
Sun - 6.02 miles in the snow

WTD:  44.7 miles     February finished with 157 miles which was 2 miles short of January with 3 less days.
YTD:   345 miles

I was also interviewed for the documentary for the Boston Marathon.  I expect my story to remain on the cutting room floor, but it was still a very cool experience.

50 days.