I'm all googly-eyed for running lately.

Friday at work, I couldn't wait for the clock to hit 5 so I could skidaddle out of there and go for a run.  That's been my attitude lately:  when's work going to be over, I wanna run!  It's insane and I'm loving it.  On my rest days, I'm itching for a run.  Usually after a run, I'm itching for another run.  I have a fevah!  And the other prescription is more running!  Luckily for my body, I don't actually listen to my brain, but I think the new training program I semi-concocted is really helping to shake things up and get me excited about my training.

Anywho, Friday I had a 5 mile pace run to do.  I thought this would be my redemption run from my similar run from Wednesday.  After consulting my training program, I realized I actually did do Wednesday's run correctly, as it was supposed to be a tempo paced run (7:54-8:15) vs. a straight 8:15 pace like I had thought.  This run was an 8:15 paced run.  It was hot.  And humid.  And I don't usually hack hot.  Or humid.  But I'm on this crazy runner high insanity so I trotted out the door grinning regardless.

After my initial warm up mile, I kicked up the pace a bit and tried to settle in to the magical goal pace.  My Garmin was no help as it was showing 12:00 minute miles.  Thanks G!  Despite the heat, this run felt 1000x easier than Wednesday's.  And my splits were so much more consistent.  And surprisingly, my average pace was lower as well.  Figure that one out, won't you?

I did 5 miles in 41:51 for a pace of 8:23.  Race pace miles avg. = 8:02.
1. 9:37
2. 8:09
3. 7:58
4. 8:08
5. 7:56

Saturday morning I had a 12 mile long run planned.  The forecast showed thunderstorms for the morning, so I slept in.  And it was good.  Of course when I finally rolled out of bed, I realized it hadn't been storming, and that I probably should've been done with my run, because it looked like it was going to storm any minute. Oopsies!

After reading some SoDak peeps' daily mile entries from their AM runs, I gathered that it was swimming weather outside (aka 90+% humidity), so I dug out the handheld water bottle.  Waaaah.  I hate running with that stupid thing.  My arms get so tired.  (Please don't mention that running with a 12oz. water bottle shouldn't make my arms tired, and that I should implement weight training, because lifting is lame. :p)  It really didn't take much convincing since I could recall last weekend's horrific 10 mile where I thought I was going to die I was so thirsty.

I was smart, and only filled up the water bottle half way, since I knew there were water fountains every 2 - 3 1/2 miles on the trail, and I could easily refill when necessary.  Less ounces = less tired arms = happy Jeri. :)  It was definitely muggy out.  I started off the run at what felt like an easy pace.  I assumed that my legs would be tired from Friday's speed workout, and would chill because of it.  Yeah, I guess not.

I was totally doing that goofy runner grin on my run, because I forgot how much I love just running.  Yes, I adore speedwork, because I love to run fast and push myself, but there's something to be said for a long run where you can just zone out and let your legs do the work, and you don't have to focus on your pace (also you don't have to go back and edit your extreme run on sentences, because this is long run la-la land, ya know?).

There was some walk going on so the trails were packed, and it was so great to see so many families out walking together.  A couple of the middle miles were a little windy and my pace slowed down a little bit, but other than that, my pace was very consistent throughout.  The last 4 miles, the rain started to come down.  Which was awesome.  No more mugginess.  Have I ever mentioned how much I love running in the rain?  Because I do.  :)  Especially when I'm already completely soaked from sweat.  I stopped twice to refill my handheld and to take some GUs, but otherwise just trucked along loving life.  The final mile I realized I had a lot in the tank, and just decided to run hard.

I did 12 miles in 1:50:50 for a pace of 9:15.

1. 9:09
2. 9:18
3. 9:17
4. 9:18
5. 9:18
6. 9:33
7. 9:28
8. 9:14
9. 9:16
10. 9:15
11. 9:07
12. 8:37

I know this post is already monstrously long, so here are some pictures with very few words from our local celebration:  RibFest.

RibFest 2010:  Too much meat.

Love this shot of ze boys.

National Running Day + New Shoes

In honor of National Running day (June 2nd), I had my first tempo run for this round of training (or more truthfully, yay! running day falls on a day where I have a run planned!!).  After ~15 hours of freak out over my Garmin being wonky (it wouldn't upload my Tuesday night run, then the screen was fading in and out, it wouldn't Unlock itself, it changed the time to some weird time in the future [literally it was tomorrow in Garmin watch land], and the usual fixes:  plugging it in to the charger, were doing nothing to correct it.)  When I got home from work and unplugged it from the charger it went blank.  After attempting to reset it for what felt like 5 minutes, I set it down and started looking for my old school running watch.  To which it beeped back to life for me.  Unfortunately, I had to go through all my settings again, not realizing I had to set it to the autolap function that I've come to know and love (this is foreshadowing, kids).

I got ready for my run and headed outside.  Gorgeous weather, like whoa.  70 degrees, breezy bordering on windy, low humidity.  It's almost like I dialed up this weather.  I had 5 miles to do with 4 @ 8:15 tempo pace.  I started out and ran the first mile (warm up mile) at a slower pace.  I looked down at my watch around the 1 mile mark, and was bummed to see that I must've missed the "chirp" and mile time.  The first tempo mile was all over the place.  My legs are used to running 9:23 pace and 7:00-7:30 pace for speedwork.  8:15?  What the heck does that feel like??  I figured I would run what I felt like 8:15, and reassess at the 2 mile mark.  The end of the first tempo mile came and went without a chirp from the Garmin.  And then I realized, I was an idiot.  I took a couple of seconds to reset my watch.  After some quick calculations (which are always 100% wrong while running, I've come to realize) I thought my tempo mile was ~8:20.  So I sped up.

The rest of the tempo miles felt less comfortable than I remember them feeling, but my pace was all over the place, and my garmin's pace wasn't helping either.  Pretty sure I'm not running a 10-11 minute mile here.....turd.  The last 3 tempo miles were much faster than I had planned, which makes me feel good that my tempo pace doesn't hurt as much as I thought.  Also, after I got home and had time to do some simple math with oxygen in my brain, I realized that the first tempo mile was actually spot on, soooooo I should've kept going with that, instead of kicking up the pace.

I did 5 miles in 41:53 for a pace of 8:23.  Avg. tempo pace = 8:03
1. 9:40
2. 8:14
3. 7:58
4. 8:03
5. 7:57

Goal for next tempo run:  find the tempo pace and stick with it.

In other super awesome fabulous news, I got new shoooooooooooes.  I love new shoes.  After my foot was hurting post-marathon, I thought my shoes might be to blame.  Now I realize my body was still just healing up.  Regardless I only have about 2 weeks of running left in my current shoes, so I bought the same pair in a 3rd color:  blue!  They're pretty cute, and they scream, "Jeri!  Run fast in me!  Half marathon PR!  5k PR!  Now now now!!"  Demanding little b's, no?  I think I will try my damndest to oblige.

"One of these things doesn't belong...one of these things just isn't the same...."

Answer:  dirt.  And sweat.  Oh so much sweat.  All I need is the red and teal versions (made especially for zappos.com) in order to complete the Nimbus 11 family.  Loyal like whoa. :)

P.S.  Honestly, who makes a flower-like arrangement out of their running shoes???  freak.

And also, to further celebrate National Running Day (along with the fact that I got paid on Friday) I registered for all the races that have a June deadline (I only get paid once/month.  Yes it sucks royally.  Luckily I'm a credit counselor and know how to budget my $$$ [more like $] to a T!)  I signed up for a local 1 mile + 5k for 2 1/2 weeks and another 5k in 4 1/2 weeks.  With a half marathon squeezed in between.  I guess I am listening to the shoes already.  At least they seem to be a good influence so far. ;)

May in Review + Toughest Workout

Total Miles:   96.7 down from 180 last month.  That's ok with taper time and recovery time factored in.  I was half tempted to do a 2nd run on Monday to get an even 100.  Good thing work #1 handed my booty to me. (74.3 one year ago.)

Total Time: 15:04:50 down from 27:49:32.  

Total Runs: 14 for an average of 6.9 miles/run.

Highest weekly mileage: 5/10/2010-5/16/2010:  38.2 miles 6:01:40

Favorite run: To be honest, I still have marathon brain.  I don't remember really anything pre-marathon as far as runs go.  And took mucho time off after, and am only getting back into the swing of things.  Just the fact that I was able to run within a week of the race should be considered a favorite; meaning I didn't get hurt during the 'thon.  Go legs!

Most hardcore run: 800 meter repeats.  See below for hardcore-osity.  It's legit.  

Favorite Race: Uh.  Cellcom Green Bay Marathon.  Duh.

Current Jams:  Lovin' Kevin Rudolph's--I Made It.  Alyssa suggested it to me for my marathon playlist, and when I heard it during the race I seriously got choked up.  Good jam for that sort of accomplishment fo sho.

___________________________

Since I kinda wussed out on my mile repeats last week (or in more gentler terms, i knew my legs weren't 100% ready for speed work yet), Monday's work out was my first legit speed work session of the summer.  I had 6 miles total with 1 mile warm up, and 5x800 @ 3:34-3:44 with 800 m. jogs in between.  I was totally amped up to do these runs, and the weather was actually fairly nice.

I'm going to be honest when I say, I kicked my own ass.  Holy cow.  I had many many tough track practices back in the day, but I think this is one of the hardest workouts I've ever done.  That puke threshold people are always talking about?  Hit it.  Twice.  Impressed?  Because I sure as heck am.  Holy cow.  

Recovery	1 Mi	9:23	9:23	9:23			warm up
Interval	0.5 Mi	3:38	13:01	7:16
Recovery	0.5 Mi	5:07	18:08	10:14
Interval	0.5 Mi	3:38	21:46	7:16
Recovery	0.5 Mi	5:06	26:52	10:12
Interval	0.5 Mi	3:42	30:34	7:24
Recovery	0.5 Mi	5:22	35:56	10:44
Interval	0.5 Mi	3:42	39:38	7:24
Recovery	0.5 Mi	5:28	45:06	10:56
Interval	0.5 Mi	3:43	48:49	7:26
Recovery	0.5 Mi	5:09	53:58	10:18

I always post this from my log on Runners World and never explain it.  Column 1 time is split, Column 2 is total elapsed time, Column 3 is pace/mile.

I walked ~.05 after each half and then jogged the remaining .45.  Puke threshold (ok, dry heave threshold) was reached at 800 #4 and #5.  

I did 6 miles in 53:58 for a pace of 9:00.  800 m. pace avg. = 3:40.

I found it was pretty easy to hit the paces, and in some cases over shoot them, but I did struggle with maintaining them the last .05-.1 of each interval.  Good to know what your weaknesses are off the bet so you can work on them, right? :)

Someone commented on the daily mile that if these were Yasso 800's I'd be looking at a pretty major marathon PR (and likewise a BQ, bahah).  Which got me to doing some research on them.  Has anyone used these in their marathon training?  I quite enjoy 800 meter repeats (in a sick masochistic way), and am contemplating trying it out for a sub-4 finish in Vegas in December.

Check out Sam's giveaway!!

Memorial Weekend Wrap Up

I had been looking forward to last Friday for months.  Honestly.  The opening of Wild Water West (my favorite water park, and 2nd home during the summer.  The 1st being the bike trails) and the weekend Sex and the City 2 premiered.  Combine that with seeing my BFFF and we have ourselves a good weekend, no?

Before she rolled in to town, I had to get my first long run post-marathon done.  I had 12 miles on the schedule but decided to do 10-12 to be on the safe side and allow myself the option of shortening it if necessary.  I got out the door at 8:30am and already knew I had made a mistake by leaving so late.  Hello summer.  Welcome to SoDak!

I started off a little fast.  Then when I tried to reign in my legs, I opted for the slower side.  My normal spot on splits were no where to be seen!  I stopped for a quick drink of water at fountains along the trail at 2 miles and 3.5 miles.  At mile 5 (where I decided to turn around), I was *dying* of thirst.  Bad sign.  I tried to slow my pace waaaaaay down.  The wind I was running into definitely helped to slow me down.  Grrr.  The last couple of miles felt as terrible on my tummy as the last few of the marathon did.  Blech.

I was beyond happy to be finished.  Mental note:  must focus on hydrating all day (and night) to help avoid dehydrating.  Might have to suck it up and bring my handheld on long runs this summer.  When you sweat as much as I do, it's not cool to go with out the waaa waaa.  Seriously I haven't had this much sweat roll down my legs since summer ball in high school when we'd be sprinting up and down the court in 90+* gyms!  P.S.  My legs look unnecessarily meaty in this shot.  Please ignore that.

I did 10 miles in 1:34:16 for a pace of 9:26.
1. 9:10
2. 9:15
3. 9:30
4. 9:19
5. 9:29
6. 9:41
7. 9:34
8. 9:41
9. 9:33
10. 9:01

Post-run and post-shower it was off to the waterpark.  I love the sun.  I love the smell of sunscreen.  I love boys with their shirts off.  What?  It's true. :)  I got to hang out with my BFFF and see some old friends.  After getting our tan on (and by tan I mean reapplying sunscreen every 45 minutes and nagging all the boys who were acting too cool for melanoma to apply as well) we got ready and went out for drinks.  Somehow we both took our cameras and took zero pictures.  BFFF fail.

Saturday we were up bright and early to see SATC2!!!  EEEEE.  So excited.  We were both big SATC fans back in the day and watched the first one together as well.  I know everyone has been revealing which girl they are in the show.  Funny moment with my old roommates, they were talking about the show, and each one listed off who they thought they were, leaving only Samantha unclaimed.  As soon as it dawned on me, I let out, "Oh.... does that make me the whore in this scenario??????"  After a glass or two (or four) of wine, this was apparently the most hilarious thing ever.  Anyway.  The movie was gooood.  And Aiden is still looking gooooood.  After the movie and lunch it was time to say ta-ta to my bestie (haha I hate that word, but like to use it sometimes because it's so obnoxious).

I went home, took a little snooze, and got all dolled up for movie #2 for the day:  Prince of Persia.  I'll be honest.  I didn't really think this movie would be my cup of tea, but decided I could stare at Jake Gyllenhal for 2 hours if worst came to worst.  It was actually really good.  I was impressed.

Sunday morning I hit the trail for an easy paced 6 mile run.  Barely two miles into the run I saw a familiar face:  Angie!  My old boss in college, who is seriously just the sweetest person in the world.  We've tried to make plans to run in the past, and they have always fallen through.  The funniest thing:  only runners seeing each other on the bike trail will do the following-- a) start waving and smiling as soon as they recognize each other. b) simultaneously stop their stop watches as they slow to meet up.  c) embrace in a mondo sweaty gross hug.  After we caught up for a few minutes, we both went on our way.

About two miles later, I ran into my Prince of Persia date, who decided to jog along with me for a while.  Sidenote:  fairly certain my ~9:30 mm pace for him would be like me trying to run a 12 mm.  Sorry!  My heavily sweated self must not have freaked him out too much because we made plans to hang out on Sunday night.  Mental note:  Must get faster.  ;)

I ran 6 miles in 57:06 for a pace of 9:31.

Both people I ran into while running commented that they could tell it was me from afar because I was wearing green.  Good to know that I've been known for my green tendencies long before my running days.  Also, how fab is it to run into friendly faces on a run???  Answer:  pretty fabulous.

Marathon Pictures

Alert the presses, someone got some good race photos!  I was super concerned that I didn't see any photogs around the course, that there wouldn't be any race pics.  Someone on twitter assured me there were tons along the course, which then had me freaking out because I tend to look not-so-cute when running unless I attempt a smile.  I was insanely happy with my pics and am totally dropping the $55 to get all of them.  (Since I was planning on spending way more $$ at the Expo I figure it's okay.)

Starting the race.  Check out that zen facial expression.  I'm probably trying to not cry.  I actually smiled for most of the first two miles because I was so excited.

This isn't actually from the race photos, but I happened to see this one on the Green Bay Press-Gazette website.  Makes me look fast.  Also, the first time I've ever thought I had runner's legs. Yay.

No idea where this is along the course.  I'm willing to bet the earlier miles since the guy on the left is dressed as the abominable snow man.  Sheesh guy.

Again no idea where this is on the course.  Obviously it's warmed up at this point.  Blech.  So hot.

Best part of the race.  Lambeau!!  I really wish I was in stride during this pic.  Oh well.  The smile says it all.  Unfortunately no energy for a Lambeau Leap.

Right before the finish line trying to haul some booty.  Hurts. So. Much. (In case you needed me to decipher the disgruntled facial expression.)

Seriously the sweetest race photo ever.  I found this one in the 2400+ lost and found photos, and couldn't have been happier that I spent that time searching.  Also had to do a side by side Brett pic so you could see the celebratory resemblance. ;)

This one is a bit goofy because they caught me as I was putting my arms down, so it really just looks like I'm doing the freestyle swim move to get me going faster.  But you gotta love the grin of pure happiness. 

I'm a marathoner.  :)

They're baaaaaaaaaaaaack

I had given myself a strict rest day on Tuesday after the IT band and foot/ankle pain from Monday.  What better way to fill the void of running, than to go out with new running buddy to celebrate her MARATHON!  (Ok, I know that whole MARATHON crap is probably beyond old, but it's still fun for me.  So please deal just b/c you heart me, k?)  Question:  Can we technically call each other running buddies if we have yet to run together?  Or should we be considered Marathon Celebration Buddies?  We have a run planned for this weekend, so we'll solidify the relationship asap to keep people from being up in arms about the title, mmk?

Jenn and I met up at one of my favorite restaurant/bars in town for some celebratory libations and food.  In hindsight, probably should've emphasized the food portion of the evening and down played the libations area just a smidge.  We talked all things racing (obviously) and tried to figure out other random similarities that we shared. I honestly feel like I've known her for my whole life, it's pretty effed up but yay for us.  At one point in the evening, it was obviously photo shoot time.  Oh Lord.  I literally have 24549583749530489 photos on my camera, and I'm sure she does as well.  But any good blogger knows, the key to good pictures is to take 1 million

of them because a few are bound to turn out.  And we followed that rule to a T.  However, since we are both fairly photogenic and adorable (sorry boys she's off the market) we now have 24549583749530489 (times two with her camera I'm guessing) good photos.  Excellent.

I also had a familiar face as my DD for the evening because drinking + driving = Jeri's going to punch you in the teeth.  Apparently we're only able to take cute pictures when we're not together.  Which is super awesome.  We are also only able to get along when we're not together.  So that's another fun fact.  Hah.

And as a gift for the lift home, you get a lick from chin to temple.  Because that's how I roll.  I could probably make a full album out of pictures of me licking him.



After waaaaaaaaaaaay too much fun on a "school night" I was not too amped about my run on Wednesday.  Also, I was super nervous that my legs would be "not ready" yet again.  I had an 6 tempo miles on the schedule which I down graded to 6 easy miles, with the intention of running however far I could depending on how my legs felt.  If I could only do 2 before the IT bands and/or ankle started hurting, I would do 2 slow miles.

In other super-dumb-I'm-an-idiot-and-should-know-better-news I ate 42 servings of dairy today.  My lactose intolerant body?  Not lovin' that.  Honestly....everything I ate today was 2-3 parts dairy to 1 part non-dairy.  And the non-dairy part was merely a vehicle to get said dairy to my mouth.  So. Much. Pain.

I had to dig up my old school running watch because my Garmin's battery was dead.  And out the door I went.  As soon as I started up, my legs felt fab.  No pain, no achy, no sluggishness.  The only thing that was weird was my breathing.  I felt like I was breathing hard for no reason (perhaps my lungs aren't used to running in 12,000% humidity yet!).  After about a half mile, I apparently remembered how to breathe again, and all was well.  Even without Garmin, I knew where my mile markers typically are, and mentally noted my splits.  9:20-9:23 range.  This should not be surprising anymore, as that is auto-pilot runner Jeri pace.  Which is a-ok with me.  I was literally beaming on the run.  I smiled and waved at everyone on the trail, I was totally "that girl."  Oh well.  :)

Within the first mile I was within 15 feet of a deer.  It ran up to the trail and then just looked at me while I was running at it.  I didn't want it to think I was ready to engage in battle, but I also didn't want to stop running.  Luckily, it must've thought I was too tough of an opponent, and it took off into the trees.  Bye Bambi!  The last 1/2 mile I had the WORST stomach cramps and almost thought I was going to revisit my dairy-heavy dinner.  Uff.

I did 6 miles in 56:06 for a pace of 9:21.

When I got home, I went to the bathroom to do the quick face rinse of sweat to see this.  Ohmygodthat'ssounbelivablygrossithinkithrewupinmymouthalittlebit.  But seriously.  Just for some frame of reference, one of those black dots is a mole.  The other 47....... [shudders].  Also, for the record, I don't sweat I glooooow.

But most importantly:  welcome back leggies.  I havemissed you. :)

Back To It

I have to share an awesome email I got from my manager post-marathon.  Or I guess just the card attached to the email.  It. Is.  Awesome.

Prior to doing the marathon, I had wanted to do a half marathon in mid-June.  I found one and created my training program to start 8 days after the marathon.  Turns out 8 days was this Monday.  On the schedule 3 x 1600 @ 7:28-7:45 pace.  What the hell was I thinking putting my most loathed workout right off the bat??  Silly Jerbear.

The crazy thing was, I was actually excited about doing the mile repeats because I was so stinkin' sick of not running.  Since it's currently late July- August weather outside (90+ degrees +100% humidity+ 40 mph winds = wtf???) I headed immediately to the gym.  Hey, when it's this hot, you get your warm up and sweat-on during the drive too the gym.  Who needs a warm up?  Seriously...yuck.

I got to the gym and got going on my mile warm up.  Body assessment:  knees are a bit tight but feel good otherwise.  I stretched after the first mile and then got to it.  I was surprised at how great the first mile felt--7:37.  I was not surprised about the copious amounts of sweat pouring off of me.  I chose to walk the first .1 of my recovery 1/2 mile and jog the last .4 of it.  As soon as I started the slow jog my IT bands were screaming at me.  I decided to give the second mile repeat a go to see if they speed would loosen them up.  Nope.  After another quarter mile I realized that doing the full mile would probably just do my harm then go, so opted to bump up the speed a smidge and end with an 800 m. instead.  I finished it in 3:46.  I did another 1/2 mile walk/jog cool down.

I did 3.5 miles in 33:09.

warm up	1 Mi	9:39	9:39	9:39
Interval	1 Mi	7:37	17:16	7:37
Recovery	0.5 Mi	6:21	23:37	12:42
Interval	0.5 Mi	3:46	27:23	7:32
Recovery	0.5 Mi	5:48	33:11	11:36

I stretch stretch stretched and then hit the stationary bike for some ridiculous gossip mag catch up and more leg loosening up.  I think I'll omit the rest of my speed work this week for some easy runs and then hit the ground running (<----yeah... I went there....) next week, since I only have 5 weeks till race day.  WHOO!!!

I do have some pain in my foot somewhat reminiscent to what I had last fall.  If I remember correctly it was a combo of playing volleyball and wearing shoes with too many miles on them.  The shoes I'm wearing are about 100 miles shy of what I usually get out of them (literally I got 430 out of my purple versions of the ones I'm currently wearing, and have 300ish on the pinks), but I bit the bullet and bought a new pair today.  There's a chance I just need a little more stability while my body is still healing, and I can still use the pink ones for some cruddy weather runs so I can still get some use out of them.

And in still more aren't you sick of hearing about my marathon news:  I found a video of me starting the race!  I was pretty excited because my parents were beyond bummed they couldn't be there, so they were able to see me run 2 seconds of my 4 hour and 12 minute race. ;)  You can see me at 1:30-1:33 running towards the middle in my pink shirt and green shorts. :D



Make sure to check out Beth at Shut Up and Run's Sweet givewaway!!