Slacker + Speed

That pretty much sums me up to a T for the past week.  I feel like every post I've written lately has been "oh my, it's been a week since I've posted, blah blah blah!"  Well what do you know...it's been a week since I've posted.  Blah blah blah.

I wish I could say my absence was HIMYM-related, but sadly, I cannot.  I've only watched two episodes this week  But even better, it was Mr. Nimbus related.  Ha.  I really dig calling him that.

But to back up.  Last Thursday I had an intense speed work session on tap.  A mile warm up, 6x800 and 2x400, with a 1/2 mile cool down.  I had my time ranges for the speed work sticky noted to the treadmill and off I went.  Have I mentioned how much I like to run fast?  Oh... I have?  Sorry.  Just thought I'd throw it out there.  :)  The run was... Legen....wait for it!  ......dary. (In Barney's words).

I ended up with 5.15 miles in 39:04 for a pace of 7:36.  Bam!  After each 800 interval I walked for .15 miles (roughly 3 minutes) and .1 after the 400's.  Uff da.  I kicked my own @$$!

Warm up	1 Mi	9:38	9:38	9:38
Interval	0.5 Mi	3:29	13:07	6:58
Interval	0.5 Mi	3:33	16:40	7:06
Interval	0.5 Mi	3:33	20:13	7:06
Interval	0.5 Mi	3:32	23:45	7:04
Interval	0.5 Mi	3:32	27:17	7:04
Interval	0.5 Mi	3:33	30:50	7:06
Interval	0.25 Mi	1:33	32:23	6:12
Interval	0.4 Mi	2:13	34:36	5:33
Cool down	0.5 Mi	4:28	39:04	8:56

I had every intention of getting in a 10 mile long run over the weekend, as the weather was going to be bad, so I wasn't going to get to see the boy [insert pouty face here].  Superhero to the rescue decided he'd come get me and bring me back home with him since he drives a big bad truck that fears no ice/snow/wind storms.  He's hands down my favorite road trip partner and we jammed out/sang at the top of our lungs/drum soloed it up for the drive.  You gotta love when your face hurts from smiling so much.  Too mushy?  So sorry.  :)

Saturday morning I had plans to hit the school gym's treadmill for my run, but sleeping in then napping sounded so much better.  Maybe Sunday will work.  Naaaaaaaw.  Doesn't sound like much fun Sunday either.  SLACKER.

Sunday night was spent watching the much anticipated Vikings v. Saints NFC Championship game.  Now if you've been following along at ALL at home, I am a HUGE HUGE HUGE Packers fan.  Huge.  I'm also a very BIG Brett Favre fan.  Packers fan first, Favre fan second.  N is a HUGE HUGE HUGE Vikings fan (not cool). I think we've had text message wars during every vikes v. pack match up for the past 9 years or so.*  Anyway, I decided I could cheer for Brett during the game since my boys were out.  I didn't want the Vikings to win, mind you, but I wouldn't mind if Brett got another shot at a Superbowl.  The photo to the left is one of the images that was sent to me at work on Friday.  Yes.  He wore this to work.  Most of his co-workers were also sporting the purple and gold gear (he works in MN).  Ok, so you all know the result of the game, so I'll move on from there.  [I hate purple and gold SO much, but he kinda makes it look good.  A-hole.]

What's that?  You want to see how cute *I* look in *MY* Favre jersey?  Well I can't deny my readers THAT, can I?!?!?  Nope.  This photo was snapped at a Packers v. Lions game fall of 2006 moments after Brett ran about 5 feet away from me. You will never see me look happier.  Guaranteed.


Monday I was snowed in and unable to get back home, so guess who didn't run again?  Answer:  Me.  Tuesday same deal.  I think I need to get the boy running with me otherwise we're never going to be able to spend 5 consecutive days together. :p

Wednesday I was finally back to my homeland and was going to kick my fresh-as-a-daisy legs into gear.  I planned to do a 7 mile tempo run.  1 mile warm up and 6 miles at 8:28 pace.  The last 2 miles were a s-t-r-u-g-g-l-e, I don't think I had eaten enough, my legs felt fine keeping with the pace I just felt pooped.

I did the 7 miles in 59:46 for a pace of 8:33.  My tempo pace was 8:22.  Hmmm....maybe I should sign up for a 10k!  One of my resolutions is to try a new race distance......it's a possibility!  [And then I immediately remember how much I *hate* 6 mile runs, and I'm brought back to earth.]

1. 9:33 (warm up)
2. 8:22
3. 8:25
4. 8:27
5. 8:22
6. 8:22
7. 8:11 

Tonight I did a boring 4 easy miles.  My legs were tiiiiiiiiight.  They only seemed to loosen up the last mile when I bumped up the speed a smidge out of boredom.  I did the 4 miles in 38:16 for a pace of 9:34.
1. 9:34
2. 9:40
3. 9:40
4. 9:11 

OHMYGOD.  I forgot to mention.  The highlight of my weekend (only slightly kidding here) was the most amazing salmon I have *EVER* eaten in my life.  Holy wow.  I seriously have dreams about it.  And it was coupled with the most amazing and luxurious sweet potato with brown sugar dancing on top of it.  In the word of you foodies out there:  foodgasm.  Gah.

I'm really going to try not to be such a Sucky McSuckerson on updating my bloggy.  I will be doing some hardcore convincing that the boy gets wifi at his (hopefully) new home so I can be a little more connected when I'm out in La-La-Land. :D

Ok, now I'm going to go make out with some HIMYM episodes.  I've missssssed you loverface(s)!

*There was serious controversy at two of his work events once word got out that I was an (ahem) Packers fan.  "How does that even work?!?!!?" We just avoid each other on Sundays, and occasional Mondays.  No biggie. ;)

I'm in love.....

....with Marshall Eriksen.  For serious kids.  Swooooooon.
I've pretty much spent every waking hour that I haven't been at work watching the first season of How I Met Your Mother.  I want to break up him and Lily and have him all for myself.

So I guess that's my explanation for my lack of blogging.  I'm sure you understand my fictional love affair, and will forgive accordingly.  Luckily, I have been running (and then immediately running [ok driving] home from the gym to watch more HIMYM, oftentimes still in my sweaty gross gym clothes).  Yes, my name is Jeri.  And I have a problem.

Thursday morning I got up early to go him up the gym for my long run of 8 miles.  I knew I was heading out of town for the boy's work Christmas party, and didn't want to try to trudge through the snow mountains of Minn. for 8 miles.  Treadmill it is.  Suit Treadmill UP!

I did the 8 miles in 1:11:25 for a pace of 8:56.  If you guys were chastising me for not fueling on last week's long run, you will not be impressed with this week.  Since I woke up late, I actually went and ran on a completely empty stomach.  But, I did manage to stop and drink water a lot more sporadically, and that did the trick.  I also had a Luna bar sitting on the treadmill ledge in case I needed a bite.  It's just really hard for me to eat before a run because my stomach is so darn temperamental.

1. 9:09
2. 9:08
3. 9:05
4. 9:04
5. 8:50
6. 8:56
7. 8:42
8. 8:28

After trying to drag Mr. Nimbus (as Slomohusky has affectionately coined N) out on a run bright and early Saturday morning, I was pointed in the direction of the door, and kindly asked to be quiet when I came back so he could catch up on his beauty sleep (may or may not have been his exact words....)

I grabbed my new YAKTRAX, threw on some warm clothes, and grabbed my Garmin.  Except it froze.  I called home to have my mom do a google search to see how to reset it, but no success.  No garmin?  No watch?  No set running route in this town?  What the heck did I do before technology!?!?  I checked the time on the oven clock before I went out the door and decided to run the parameter of the town.

The yaktrax worked great.  Most of the roads were still pretty snowy, slightly melty, and icy.  I had a little bit of sliding, but no slipping, so a total success in my book.  Want to know what wasn't a success?  The effing wind.  Oh wind, how I have not missed your absence while spending the last month in the gym.  (Btw, this was my first run outside since my Dallas HM...uh ya, I'm a wuss!)  I made it back without getting lost, and was surprised that I had been out for about 35-40 minutes.  I had estimated at about 20-25.  Sweet judge of time, Jerbear.  I immediately hopped online to map out my route:  3.3 miles.  I stopped once to stretch about 5 minutes in to the run, and a couple of times to take off and put back on the yaktrax (there was a stretch that was completely clear, SCORE!).  I probably ran somewhere between 9:30-10 minute miles.

And I'll leave you with some of the weekend's fun times......

We didn't leave the house dressed alike but someone spilled a drink on his white sweater.  So there you have it.*

The newlyweds and I.  I like Joel because he smiles with ALL of his teeth like I do.

Kelli and I with our pretty coats.

*There may have been an additional matching moment evening when I showed up in a grey striped thermal shirt to rival his grey striped thermal shirt.  Neither would give in and change, so we were that couple for Friday night.  Fortunately, no cameras were around to document it's awesomeness.

3 days to run and 4 runs to do...What's a girl to do?!?

After taking Monday off as my rest day, I realized I only had three days to get in my 4 workouts for the week.  Well crap, SOMEONE (ie:  me) didn't plan that too well.  Since my 3 important runs are long run, tempo run, speed work, I thought about doing that.  Then I actually thought about doing that.  Um...ya... my legs need either a rest day or an easy day after each of those runs.  Drat!  So instead I decide to do a tempo or speed/interval workout Tuesday, easy Wednesday, and long run Thursday.

I tweeted for some advice, and Glenn invited me out on his 10 mile tempo run in the "bitterly cold" 65* temps.  Jerk, I mean THANKS!  I took him up on his "virtual" run, but opted to do 6 miles with 5 at a tempo pace.  No worries, my run in the gym was equally as tropical, evidenced by the fountain of sweat that was spraying off of me. Not kidding, the worst I've ever sweat at the gym.  I think I should be more embarrassed by the amount of SWASS I have when running indoors, but I don't...no shame here!

Anyway, it took me awhile for my legs to warm up.  They seemed to be trudging along for that first mile.  Apparently they were still maaaaad about the 10 miler I put them through this weekend, so sorry leggies.  After the first mile was done, I bumped up the treadmill to 8:19 pace.  Most of my tempo runs have been somewhat effortless as of late, but this one was work fo sho.

Not only was I spraying the treadmill and everyone within a 10 foot radius of me, with sweat, but I was running hard.  I think the fact that everyone has joined my gym, and it's super busy after work, has increased the gym's temp a solid 8700 degrees, and my body can't handle the heat.  Coincidentally, it also can't handle the cold.  Go figure.  :p  I literally was counting down each quarter mile while I was running.  I finally had to crank up the pace during the last mile just because I was ready to be done.

I did 6 miles in 50:42 for a pace of 8:29.
1. 9:36 (warm up)
2. 8:15
3. 8:15
4. 8:19
5. 8:19
6. 8:04 

Tonight I did an easy 4 miles in 37:50 for a pace of 9:28 and my legs felt like lead.  Hopefully they're feeling better in the morning because I have an 8 mile long run scheduled for 8 am.  I might even be purchasing some YakTrax so I can get a run in while I'm out of town this weekend, visiting the land of snow (wait?  don't I live in the land of snow??)

Speaking of snow and weather, guess who's temps got above freezing today?!?!?  Oh ya, ours.  It might even be in the UPPER 30's this weekend.  Holy heat wave.  And yes, I wore just shorts and a jacket to the gym tonight...... Gotta live it up, right?  How sad is it that it's in the 30's and it's over 50 degrees warmer than it was last week?  Ok, enough about the weather.

Random observation:  I was looking at my running log from a year ago (Dec. 08/Jan. 09) back when I started running again after taking 3-4 months off (and really running at a half-assed level prior to those 3-4 months) and I was shocked at what I saw!  I was a good 20 lbs. heavier a year ago.  Now I know I've gotten in shape and gotten a lot more fit in the last year, but I guess I didn't realize by how much.  Not only that, but I was running 2.5 miles in a 10:45 pace (walk/jogging).  It's really fun to see progress in a numerical sense for me.  And it's super motivating to see what I can do in 2010.

It has been 36 days since my last long run...

So I have a confession to make, I haven't done a long run since December 5th.  Um ya... that's been over a month kids.  I've been pounding out the speedy miles like a crazy person, but just haven't knocked out anything too far, nothing about 6 miles.

I finally realized that I'm about 1 month away from starting marathon training, and that my program is assuming I'm running 25-30 miles/week leading up to it.  Kind of hard to run 25-30 miles/week without a long run.  Why not do 10 miles right?  And why not do them all on the treadmill right?  Because it's too effing cold outside, and running is just not worth it if you end up disfigured from extreme frost bite (or so I'm guessing, right?)

I waited until the AFC playoff game was on Sunday afternoon and then hit up the gym for 10 miles.  I ate a monster PB&J sandwich and banana and was off.  I wanted to run the 10 in an average of 9 minute miles, as per usual, so I started off a little above nine minutes, knowing I would get faster as I went.

The first few miles felt SLOW.  I think all of the speed work I've been doing has been helping the ol' legs out.  I was so stinkin' bored it was unreal.  And sweaty, like whoa.  I was wearing a cut off t-shirt and shorts, the chica next to me was wearing capris and long sleeves.  I wanted to tap her on the shoulder and inform her she wasn't outdoors and didn't need to bundle up.  However, she was about 75 pounds, so she probably did need the extra cover up.  Unlike me who was spraying her with my sweat droplets....mmmm sexy.

The first five miles went by pretty fast.  I had planned to take a water break at mile 5 since I suck at running and drinking.  As soon as I paused the treadmill, I started to feel pukey and started to lose my hearing.  Uh oh!  Someone's going to pass out!  That someone is ME!!!  I crouched down and put my head down and quickly tried to drink some water.  Once I found my legs I hobbled to the bathroom to take a seat on the pooper (my gym doesn't have a locker room, so no benches to be found).  When I finally got the world to stop spinning, I headed back out to the treadmill, but not before I caught a glimpse of my hot sallow, yellow skin.  You've seen race pictures of me, I turn RED when I run.  It was not so awesome.

I hopped back on the treadmill and vowed to just take the run slow.  I felt fine but I was definitely ready to poke my eyes out for miles 7-10.  SO STINKIN' BORED.  And I had really bad side cramps from all the water I chugged to keep from passing out.  i cranked up the speed the last mile and a half because I was just ready to be DONE.

I did 10 miles in 1:28:40 for a pace of 8:52.

1. 9:09
2. 9:03
3. 9:05
4. 9:00
5. 8:53
6. 8:53
7. 8:56
8. 8:43
9. 8:36
10. 8:17 

I've almost fainted a few times before post-long run, mostly in the shower (also not super fun). And it's typically from not eating enough (have I mentioned before I struggle with fueling for long runs?  TRUTH).  I ate the same breakfast I ALWAYS eat before long runs, but neglected to factor in that I usually take 2-3 GUs during a 10 mile run, which is at least another 300 calories.  I felt dumb taking them at the gym, so I didn't.  Ooops, you live and you learn right?  I sure did.

I was tagged by Lacey to make a list of 10 things that make me happy.  I'm quite chipper at the moment, so I might struggle with keeping it at ten!  But that's a-ok with me.  :)

1. New running shoes.  Love trying them on.  Love picking them out.  Love the inaugural run in them.
2. Cuddling.  If I could cuddle 23 hours out of a day, I would be in Jerbear heaven.
3. Harry Potter.  I'm currently rewatching The Half Blood Prince.  Love love love.
4. Racing.  I love to train my body hard and push it even harder during the "big" race.
5. The Office.  Slightly Majorly in love with Jim Halpert.
6. Ice cream.  Any and all kinds.  That's actually what I had for supper tonight.  And last night, come to think of it.
7. Fat Tire beer.   Mmmmmm.
8. My Green Bay Packers.  Still a diehard, and can't wait to see what fall 2010 brings for my boys!
9. My black and white Chuck Taylors.  I think they've become my signature shoe, and I quite like it.
10. Holding hands.  Even though my hands sweat buckets, there's something oh-so-sweet about holding hands.

I tag everyone who would like to do this.  It was fun.  And to be honest, I could easily get 100 in.  But HP is calling.

I thought I would share some pictures from this weekend with you kids.  It was my old roomies birthday so we took her out to celebrate.

Ariel and I redeeming ourselves from some poor poor pictures from Mel's wedding previously this fall.

The birthday girl and I with the 2-6 representing.

We are uber photogenic, especially when together.  That's neat.

I also ran into one of my favorite people from college, James.

Great times had by all.  And yes, if you were following along on twitter, I managed to lose my phone, had my car at the birthday girls house, and needed some major reinforcements to take on the reconnaissance mission.  All was successful in the end.

Year In Review & December in Review

Yes, I realize I'm doing this 1/4 of the way through January, but it still counts, so go with it, or my next post will be your MOM in review.  Jk.  Kinda.

December in Review
Total Miles:  73.2 which is down from 80.1 from last month.  (I promised my legs time off if they got me through Dallas, they deserved it!)
Time spent: 10:47:55
Total Runs: 13 for an average of 5.6 miles/run.
Highest weekly mileage: 11/30/2009 — 12/6/2009: 28.0 Mi 4:15:26
Favorite run: The run where I reached 1,000 for the year.  Gotta love running with a huge grin on your face and accomplishing something you never thought was possible.
Most hardcore run: I couldn't really recall a run in particular, so I had to look back through my log.  I actually titled this one as "The Run From Hell" so I suspect that takes the cake. 5 easy miles in frostbite conditions with partially frozey tears running down my face. I love you SoDak winter!
Favorite Race: Dallas White Rock Half!  Favorite race to date.  I felt good, my legs felt good, it was fun and I had a PR.  What more could you want?  Nada.

2009 In Review
Total Miles:  1,020
Highest weekly mileage: 35.8 (August 24-30)
Highest monthly mileage:  136.6 (August)
Number of shoes:  3 retired, 1 1/2 way there
Number of races: 7 (2 HMs, 5 5ks) and 1 relay
Number of PRs: 6 (2 HMs, 4 5ks, stupid 5k ruined my perfect season!)
Number of  awards:  2, one 5k overall female and one 5k AG
Percentage I have fallen back in love with running:  100
_____________________________________

Tonight I had a speed workout to complete.  Since I'm not "technically" following a schedule, I scanned my fridge door for a speed workout that looked like fun (all of my training programs for 2009 are still hanging up there for now).  I decided on a 1 mile warm up, 1 mile at 7:51 pace, 2 x 800 m. in 3:45 (7:30 pace) and 2 x 400 m. in 1:45 (7:00 pace) with a half mile cool down (with walk breaks after each "sprint."

The warm up mile was a struuuuuugle.  I had all sorts of weird aches and pains, especially in my shins.  I blame the cold.  After I was warmed up, I cranked up the treadmill and away I went!  After the first mile I walked .2, then .15 after the 800's, and .1 after the 400's.  After 2 400's I thought, heck, why not do two more and screw the cool down jog?  Sounds good to me!

Warm up	1 Mi	9:35	9:35	9:35
Interval	1 Mi	7:39	17:14	7:39
Interval	0.5 Mi	3:40	20:54	7:20
Interval	0.5 Mi	3:41	24:35	7:22
Interval	0.25 Mi	1:41	26:16	6:44
Interval	0.25 Mi	1:37	27:53	6:28
Interval	0.25 Mi	1:41	29:34	6:44
Interval	0.25 Mi	1:39	31:13	6:36

I ended up with 4 miles in 31:16 for a 7:49 pace (not including the walk breaks for time or distance).  Total speedwork was 3 miles in 21:38 for a 7:13 pace.
I'm sooooo stinkin' tired, but in such a good way.  I have a feeling I might be sleeping like a baby tonight.  Thank goodness!  I haven't slept well since this weekend.  :(  Boo.

And since I keep forgetting to post these:  more pics from Dallas White Rock!

Yes, I am smiling here.  B/c I'm having FUN!

Wish I would've gotten the "raise the roof" memo from the chica behind me. Jerk.

   

And this is where I impress you all by running with one and one-half legs.

Finishing strong (I kind of look fast in this one and it makes me HAPPY!) :)

New Years Resolutions

I realize that I've dropped the ball on posting my resolutions (or posting at all for that matter) [Get it? Drop the ball?! That's a New Years reference! Me funny....], but better late than never, eh? Uncoincidentally, (apparently not a word according to my Mac) Stop Procrastinating is NOT on my list.  (For the record, neither is to stop writing 1/3 of my posts in parenthesis.)  Phew.  Without further ado, and in no order of importance here are a few of my resolutions and goals for the year 2010 ie:  The Year of the Jerbear.

Running and Fitness Goals

• Complete a marathon
• Break 1:50 in a HM (current PR 1:53:09)
• Run a new race distance
• Run under 23 minutes for a 5k (current PR 24:02)
• Break the 4 hour mark in a marathon (not even attempting on #1, don't worry)
• Run 1500 miles for the year
• Stay injury free
• Try a yoga studio
• Operation:  Alba Abs (aka do ab work consistently)
• Lift weights at least once in 2010 (sometimes I like to start small, sue me!)

Personal Goals

• Find a volunteer opportunity I'm passionate about
• Look into Masters of Library Science program at St. Kate's
• Read more educational books.   Reduce the fluff to smart book ratio
• Be more patient
• Practice "going with the flow" more often
• Surround myself with positive people and the people that bring out the best in me
• Become a better listener
• Play my guitar (this is the one resolution I failed to meet from last year, just need to get those callouses built back up!)

Prior to heading out of town to celebrate NYE, I hit up the ol' gym to get in a tough tempo run.  I couldn't decide whether I wanted to do a 6 mile run or a 7 mile run.  I finally settled on 6 but 5 at a tempo pace, perfection!  I walk until my heart rate goes down after runs on the treadmill, so it seems silly to waste 2 miles doing a warm up and cool down.

I did 6 miles in 50:56 for a pace of 8:30 and my tempo miles were right around 8:19.

1. 9:28
2. 8:15
3. 8:19
4. 8:19
5. 8:19
6. 8:13


It felt soooo good to get in one last hard workout before the new year, but before I had even gotten in the shower post-run my right booty/hip area started hurting.  (Luckily it was below zero alllllll weekend long and I didn't get a chance to run, so it was a-ok by the time Monday's run rolled around.)

After the run it was off for some NYE fun.  I definitely started off my year the right way.  I rang it in with an old great friend, as well as a bunch of new friends.  We had dinner, we had drinks, we had ridiculous dance moves, and we had waaaaaay too late of bed times.  I took soooo many photos, but 99% of them are horrendous.  I'm talking baaaaaaaad.  I blame the 99 degree basement we were in, along with horrible basement lighting, because there's no way I looked BAD on NYE, right?  Right.

The one salvageable photo of the evening.  And yes, his hand is larger than the whole upper half of my body.

Also, the boy can accessorize.  Gotta give extra bonus points there, no?  To be honest, I almost couldn't get this off of his wrist post-photo and may have almost started to cry because it's my favorite bracelet in the world.  Crisis averted, no worries.  (Ok, now I think it's slightly weird that my two NYE photos both feature hands....we'll go with it though, right?)

The rest of the weekend was spent re-watching the first and part of the second season of The Office, cranking up tunes, drinking, sleeping in late/napping to make up for the nights spent drinking, jump starting my car because of very very cold temps, missing my family's Xmas AGAIN b/c of said car issues, watching a ridiculous amount of movies, eating an entire bag of peanut butter M&Ms, reading, eating my favorite dessert, watching the Vikes win, and watching the Packers DOMINATE.  All in all, a great start to 2010.