Meet the GFR team

Here are the pictures that we took the other day at the YMCA.  It was quite fitting that we did our "photo shoot" there because that is where we all met.  A few years ago we may have exchanged words on the treadmills, in a Spin class, or dropping off kids in tot watch.  We saw each other training on the road, on the bike, and even in Lake Geneva.  We finally joined together to train, share laughs, share tears and share firsts and PRs.

We will further challenge ourselves May 28th at the Bayshore races:
Deirdre: tackling her first marathon
Peg:  getting that coveted BQ that got stolen from her in Chicago
Kim: hoping to get as close to the 4 hour mark and as far away from the 4 1/2 hour mark as she can get!
Dave: our speedy 5Ker looking to finish his first 1/2 marathon without going out too fast
Sara: running the half marathon SUB 2 hours.  come hell or high water.
Zach: after a less than pleasant marathon experience last year, looking to redeem himself in the half
Lisa: busting out a PR 10K OR quickly changing her mind and running the half

6 more weeks.  BRING IT.

(L to R): Dave, Sara, Deirdre, Lisa, Peg, Kim and Zach

look at that amazing form.

I am an addict!!!

So the verdict is in I am an addict with my watch. I thought I would try something new on Thursday night. I told myself "self there will be no looking at the watch, you may peek at it only to see the distance." Off I went down Airport Rd feeling so good. I was focusing on my cadence and mid foot hitting. Then I focused on my hands and arms for a while. I was thinking geez I feel pretty darn good I have to be getting close to 5 miles but I am not looking at the watch. My brain was now focused on my friends...Eminem, Metallica, Journey, Usher you know the normal peeps I run with. Then it was the town hill...where I normally slow down...I thought "lets go bitch" (excuse my language) I honestly knew I need to fatigue my legs and keep my pace up whatever that maybe. So I thought of Mike talking my form to me and boom the town hill was over and I felt like I did not slow down I am sure I did though. I finally peeked at my watch and it said 7.2 I thought ok at 7.5 I am going to stop and stretch for like 30 seconds...so I did! A mile and half to go and I can look at my watch. You can do it dont look at the pace. I ran and ran I got to the end of my driveway and hit stop and looked omg....no way no way an 8:30 pace! I have NEVER EVER ran that fast for 9 miles. I think the moral of this story is I will not be looking at my watch and it really allowed my to think of my form and just run.....sara

too lazy to post twice!

read up about our experience at the Martian 1/2 marathon:

www.justanotherrunningdiva.blogspot.com

did I think about form?  um.  maybe once or twice.  when i was not thinking "omigod.  i am running too fast.  i can't keep this up for 13.1. omigod" or "holy crap.  this course is longer than 13.1.  what the...?".
seriously, i did think about my lean and was more conscious of it when i was tired. once i did lean (at my ankles mind you) i felt more power to press on.

needless to say, 26.2 will be much slower than 13.1.  er, 13.4.

The Martian Half....13.1 no it was 13.52

I ran my hardest I gave it my all and yet again I came in just under 2! On an awesome note it was my fastest one. I new at my 11 I could not do it bc of the distance discrepency. I got a bit upset so I of course was tired and thought "forget it I can do it" and yes I fricken stopped and walked....ugh! I am hating myself this morning. That is where I lost my 1:31 minute. SARA WHAT WERE YOU THINKING??? I feel like my form was good. I will be honest I was not thinking much about the form. I was so flipping focused on my time. Dont go to fast dont go to slow...I would look at it about every half mile. I would be running an 8 and would say slow down sister..then it was a 9:10. I honestly think the problem is the watch....so bye bye watch! I love you but I am obsessed with you. I really want to go to Kalamzoo May 8th and run that one...and of course Bayshore. My legs were spent at my 11 so for the next few weeks my focus is going to be lunges front and back, squats...all sorts of them, leg presses did I mention lunges and squats!!! So yes my focus is to get these legs a bit stronger. I love a half marathon...I love my running friends what more could a girl ask for!

Hills

Sunday was our lucky day! HILLS!
We met at Playmakers early Sunday morning, which felt even earlier due to that time change thing. Mike greeted us with a big smile and one word "hills."
I am sure there are some runners who embrace hills, who love them and power up them. I am not one of those. I have merely accepted them as you can not go anywhere in DeWitt without encountering them. But I do not love them.
Sunday Mike had a different take on hills. We did not talk much about how to run up hills, but how to run down hills. Huh? What's the big deal about running down hills? You just go with it. Little did I know. So we eagerly learned about not leaning backward and landing mid-foot. If you land on your heel, it is like you are braking and adding extra stress on your joints.
So we ran an easy 2 miles out to the secret hill. We ran THE hill 3 times, took a break and ran it 3 more times while Hannah video taped us. Mike ran with us and gave us tips while we ran: "Land mid-foot," "Don't lean back so much," "Relax," "Fix your sloppy left hand."
Afterward we ran back to Playmakers to watch the video. We were all amazed at how much better our form has gotten since we started. We talked about a few things to work on over the next 2 weeks and left with our minds a buzz with this new hill strategy.
So yesterday afternoon, I had a scarce half hour before my babysitter had to leave for lacrosse practice. I went out for a quick 3 miles (yes, under 30 minutes is a quick 3 miles for me. I am not one of the speedy ones!) On my route I had a few good downhills (uphills too...) I focused on my sloppy left hand and landing mid-foot. I also focused on relaxing my head and shoulders and just letting gravity do the work. It was such an awesome feeling that I ran past my house to get one more downhill in. I felt like I was flying!
It really was cool. Perhaps I am on my way to embracing hills not for the uphill portion but for the feeling of flying on the other side.

What Kim said...

14 miles for me too. That wind was brutal. I think DeWitt has some sort of swirling vortex in its little self contained atmosphere. Must be all those lakes generating winds from all directions. It always seems that 3 out of the 4 possible directions you have wind blowing in your face. And yesterday was no different.
What did I learn on this run?
1) Running is mental. On many levels! As I ran westbound on Clark Road and was brought to a near standstill by the wind, I thought I will NEVER finish 14 miles today. I promised myself, if I get to Schavey the wind won't be that bad and then I can make it to the Y and get a drink and a potty break and I'll do at least 12 (no choice, otherwise I wouldn't get home). So I pressed on, slow, but still moving.
2) When running more than 10 or maybe less, bring GU or something for energy. At mile 7, I see a familiar car and the beautiful smiling faces of Kim and Peg. I thought they were just stopping to say hi and encourage me. But no, they gave me much more! They stopped and offered me a lemon lime GU (Favorite!) and water. Ladies, you were definitely at the right place at the right time.
3) Running friends are awesome! Soon after I saw Kim and Peg (who I will sing praises for again), I ran into Amy V. Dear girl was running 18. God bless her! She looked great. It was awesome to see her smiling too. We gave each other some encouragement and ran on to complete our routes. Kim and Peg (did I mention how wonderful they are...) also dropped a water bottle for me on my route. The water was like a sweet nectar at mile 11 left by the lovely running divas. When I was thinking that 12 would be plenty, this gave me a little mental boost to complete the full 14. It's just 3 more miles (I remember when 3 was my long run). I got some water, some good friends, I can do it.
4) Shamrock shakes are really good after 14 miles.
5) The wind can't bring me down. It may stink, but it can't stop me. HA!

I hate the wind

So as a general rule:  When you run in 20+ mph wind gusts for 14 miles, can you actually record your mileage as longer?  I mean, really.  I was in for grand illusions today on this morning's run on the River Trail.  Earlier this week I looked at the weather forecast and saw a little sun with a cloud so I figured, hey, looking pretty good.  I even saw a high of 40 degrees.  Sure beats running in the cold freezing drizzle Lisa, Sara and Michelle had to run in Wednesday, right?
Humph.  As I drove throughout DeWitt, playing taxi cab to my children and some others I collected along the way, I noticed the trees a-swaying.  And the flags a-whipping.  And the temperature?  30 degrees.  And the sunshine?  Nowhere to be found behind those dark, grey clouds. Did I even have anything to cover my ears?
Arriving at the trail,  Peg, Staci and I hesitated to get out of the shelter of my Acadia. With much trepidation we began our run, at times at a virtual stand still because of the wind.  And it seemed even when we turned around (thinking that wind would be pushing our behinds back to the car) the wind still whipped in our faces.  But, we got her done...even ran it at a pretty fair clip.  Probably because we wanted to get the blessed thing over and done with.  Our get that Bigby coffee we fantasized about for the last 7 miles...
And Bigby coffee in hand we came upon Deirdre at her halfway point in Dewitt.  I felt so sorry for her b/c she was at 7 miles and battling that stupid wind like we were.  Hopefully the GU and water we offered her gave her the jolt she needed to get her done too.
Good job ladies for 14 miles completed in the elements.  For some of us in freezing rain.  For some of us in gusting winds.  I don't know about you all, but I recording 16 miles for today :)

Now What?

As Kim said we ran our timed mile and 1/2 mile on Sunday and no one was looking forward to it. I forgot about Mike's direction not to run a long run the day before and ran 9 on Saturday. Honestly, I don't think it effected my performance. I have never run that fast before. It was slow compared to everyone else, but super speedy for me.
We took off when Hannah said go. I felt like thoroughbred horse being let out of the gate. "And they're off!" Yes, they were. The quick feeted ones immediately pulled away and stayed out front. My goal was to merely keep Zach and Lisa in my sight... occasionally. Around the 1/4 mile point I looked down at my watch and saw a 7:25 pace. Whoa girl! You are going to die before the 1/2 mile point, calm it down. I was wheezing (forgot my inhaler too.) Darn it, I am not letting them out of my sight. 3/4 Mile, only 1/4 left, you can do it, you can keep up this pace. Finally, there was Hannah saying "8:17" Yahoo! Slow for most, but my best ever. I am ecstatic. My previous best was 9 minute.
So my next question is what now? What does this mean for my 5K, 10K, 1/2 and full pace? What should I be striving for? I seriously can't wait 2 weeks to find out. :)
Awesome job everyone! You ran fast and hard, awesome! Thanks for pushing me past what I thought was my limit.

When the teacher becomes a student

Timed mile and 800 meter.  Speedwork.  Usually, these are the things of glee for me.  I love having my classes do these because it shows them that they can push themselves further than they ever thought possible.   Most people hit that 1 mile mark and are in disbelief that they could run a mile that fast.
Sunday was no exception for the GFR team and for the first time, I got to experience that feeling myself.

I had all kinds of excuses Sunday morning.  My foot hurt.  We got a bunch of snow over the weekend and the trail would be covered and slick. I was afraid I'd slip and fall.  Truth be told, I just wanted to stay in my warm, dry house and drink coffee and eat banana chocolate chip muffins all morning.  Truth be told, I was afraid my timed mile time would be slower than it has been in the past.

We all showed up at Hawk Island and you could see the same apprehension in all of our faces.  We ran our 1.5 mile warm up and there was not much talk about what lied ahead.  The trail was a bit slick in spots and I really started cursing Mike for having us do this. I didn't think I could and all that negative self talk came streaming into my head.

But we pressed on.  And as we crossed the mile threshold and Hannah yelled out our times, you could see our proud smiles (although covered by gasping breath).  For all of us, it was our fastest timed mile ever.  I heard Deirdre yell out "I never thought I could run a mile that fast!!".  I didn't think I could either, Deirdre.
And what an awesome feeling :)

Can I write about swimming too?

Ok, I realize this is a good form running blog. However...I think in order to have good form you have to listen to your body and give your body a break when it says "Hey you! Yeah you, you're not running today!"
The first clue about not running was the 12" of snow. I know, embrace the snow...not!
Second clue, my left hip and ankle were sore.
Third clue, it was 2:30, I was still in my jammies and hadn't made it to the Y yet and the boys wanted to go to the Westside to skate and swim.
Three's the charm. I loaded 2 of my boys and a neighbor boy in the van and off to the Westside Y we went. After I got the boys situated, I headed to the pool which was jammed packed and balls flying all over the place. Ugh!
I found a lane to share, put on my snowman cap (embracing the snow!) and goggles and pulled out my laminated, ambitious 3600yd workout. Ambitious, because I have not been in the pool since October and 3600yds is a lot. Laminated, well, otherwise it wouldn't survive the workout. Doesn't everyone laminate their swim workouts?
I spent much of the workout focusing on form and lengthening my stroke. Form is just as important for swimming. My shoulders protested a little at first, as their mobility is not what it use to be. I did some sprints to get the heart rate up and kick sprints to work my hips and ankles a bit. I worked in some breaststroke and back on the easy 100's. I love the water and it felt great to be back in the pool. I am surprisingly not sore today! However, I reek of chlorine even after 2 showers. Ah, Eau de Chlorine, so enticing.
Hip question... I have been trying to stretch out my hip flexors with the pigeon stretch. Any other ideas on what I should do?

11 miles in 20 mph

I tackled my long run on Friday. I was only scheduled to do 10 miles but two running friends had to do 11 so we pressed on. It was one TOUGH run! There was a wind advisory and by the time we went out at 11 am it didn't matter which way you turned, that stinking wind was right in your face.

It was a complete deja vu of when I was training for my marathon last fall. We had to do our 20 mile run in the same type of wind. So although my friends struggled, I knew that I could do it because it was "only" 11. We did a 9:58 pace which I didn't think it was all that bad, but that wind has to count for 30 seconds per mile :)

I have been doing the running drills before I run. My hips were getting really tight from the drills which was turning into a sore low back. I did a yoga class on Friday which helped tremendously.

Still working on the form (the hand are getting much easier now) and the lean. I found the lean very beneficial but hard to consistently maintain especially during speedwork or 20 mile winds :)

Keep pressing on GRF peeps!!

Speedwork and it all falls apart

This week was a good week of running.  The weather cooperated (except that pesky little breeze on Friday) and the drills were a great compliment before my daily runs (except the 11 miler...Sara, we forgot about doing the drills before that...oh well...should have done them at our pitstop at McDonalds!!!  LOL).

Wednesday for me is all about speed or hills.  I teach a class at the Y that I have secretly disguised as a way to get my friends involved with the enduring pain of evil speed intervals or hill repeats with me so I don't have to do them solo. This Wednesday was no different.  After a mile or so of warm up, we did what I call "lightpost sprints":  sprint 2 lightposts, recover 1 lightpost.  We do this for about .75 miles and do a steady jog for another .25 miles and then do it all over again. We were to do it 3 times.  Cruel, I know.
I started my first round of lightpost drills with Kara, who happens to run like a freakin' jackrabbit.  I concentrated on my arms and lean during this torture and felt I held it together pretty well. The lean really helped with the speed. I didn't look at my watch so I have no idea how fast we were going.  But it was fast. The second round I let Peg take on Kara and I encouraged a new participant with her lightposts.  Translation: Hell yeah, I took a break.  GEESH.
The 3rd go around I let Peg off the hook and I went back with Kara.  At the second interval I glanced at my watch.  6:20 pace.  Gulp. I felt my arms start to flail a little bit.  Recovery time.  Whew.  Third interval starts up. 6:15 pace.  Elbows are out, hands are out of control, and who the heck knows what my feet are doing.  And there it went.  Good Form Running right out the window.

Does Kim+Speed=bad form?  Can't wait for filming the timed mile.  Yikes.

Here comes the sun...

do, do, do, do.
Nothing like a bright blue sky to help make a long run enjoyable.
Hal scheduled a 12 mile run for me today. I was not feeling the love for 12 miles especially after last week's 11 until a friend sent a txt saying how lucky I was to go for a long run on a beautiful day like today. Ok, ok, up off my bum and get going, she's right.

I did my drills and off I started. I focused on the sun and enjoying the beauty of the bright blue sky. Today I wanted to focus on my lean. I was amazed throughout the run that the drills are helping me be more efficient and feel stronger. I had a great run and averaged about 10:25 min/mile. For 12 miles this is a great pace for me. The last 3 miles were challenging but I kept focus on my posture (no bucket butt) and pushed forward. My ankles and feet are tired and sore tonight, but my legs are feeling ok.

Looking forward to our next training session and learning more!

Got my work cut out for me, is Boston really in my reach :|' Only time will tell.

Just was notified Boston has released it's new qualifying times for 2012 and beyond. Rather than me try and explain all the details, here is the link. http://www.baa.org/news-and-press/news-listing/2011/february/boston-athletic-association-announces-new-registration-process.aspx The reality is even if I do get a good time, the staggering of the enrollments may be my downfall, unless I really go fast. I am sure this GFR is going to help, but will it help that much. That is a lot to expect. Hey coach Kim, maybe I will have to do more speed work. We did the 5 drills, then what a workout today. Love speed though. If I could just go faster.

Lean too

I have been working on the lean too. Every time I start to feel my butt sit back in the bucket, I tighten up my core and try to push my hips forward. Hopefully this is right thing to do for the lean.
I suppose I ought to do more core work to make this easier and more efficient. Hate core work!
Went through the drills again this morning. I am still surprised at how such simple drills can get the heart rate up. Starting to enjoy them though. What is that a sign of?

Working on the lean . .

My assignment from Sunday was to work on the lean. I was hesitant to take on another "challenge" since I am still really trying to control what my hands and arms are doing. But I hit the 4 mile loop ready to give it a try. I did the warm up drills before but I hid behind the YMCA because you never know who is watching :)

I had to really focus on maintaining the lean. I found that unless I was thinking about it, I wasn't leaning. BUT when I did lean, I felt like I was running much more efficiently. In fact when I would glance at my garmin while doing a perfect lean, my pace per minute was about 15 to 20 seconds faster then without. So as Peg said on Sunday, there is "power in the lean!" I'm just hoping I can get to a point where I can lean to get that extra efficiency and maintain a conversation at the same time!!

For the love of drills

Some have a date night with a romantic dinner, wine and roses.  Perhaps a movie.  As for Zach and I? We spent Valentine's night doing good form running drills.
Seriously?
I have to say, yesterday my hip flexors were SORE from our series of drills in GFR.  And my ankles?  OUCH! I just couldn't believe doing 5 or 6 different drills for 10-15 reps would have such an impact.
So after teaching Run/Yoga this evening (an easy 3 miles and 45 minutes of flexibility and ommmmm), and a gourmet meal of frozen stir-fry (i did have a glass of wine to make it somewhat fancy), we took it to the basement to work on our ankle pops and high knees and toy soldier legs.
My personal favorites are the low ankle pops and the "pawing" one.  I love feeling the power of my legs and how the drills make my feet respond so quickly.  I can totally see how doing these will increase speed and strength in my legs.  I just can't believe how little you need to do to actually feel it!
Well, I think I am going to treat myself to a chocolate cupcake.  It's Valentine's day, after all!

Questions for my running peeps

I learned so much at our training yesterday. Although the drills felt weird and probably looked even more weird, I think they are going to help make some big differences in my form. I was amazed at the difference in form after doing them just one time.

I did drills this morning before my resistance workout. It was a great warm up. I really like the running forward and backward drill. It helps me feel the ankle lean and body placement. Wish my basement had a long wall of mirrors. (Probably not a good idea with 3 boys!)

Question 1: Is it ok if I do the drills inside in bare feet?
I am not doing them outside alone! :) I usually workout in bare feet when at home.

Mike talk about the new research on running less, better quality workouts. I am reading Runners World's Run Less Run Faster.
Which brings me to Questions 2-4: Is anyone familiar with the Run Less Run Faster marathon training program? Would you recommend it for a first timer? Can I do track repeats on a treadmill or is that cheating?

It is amazing what a few good nights of sleep and a good training session can do for the attitude. I am liking running again and looking forward to trying another long run! Bring it!

It's all coming together

So after a busy day, I was itching to get in a run. Although it was beautiful out, I knew it was a little too much to ask to leave *again* and go outside, so I hit the treadmill. I had the mirror next to the mill to make sure that I was leaning at my ankles and not the waist (and of course always check the hands :)
The run went great! I really felt the power in the lean. It is amazing with improvement in a couple of the GRF areas (posture and lean), that I could feel how much more efficient I was. The four miles at a decent clip felt great and I feel like it is all coming together now! I am excited to keep going with this and see where it takes me!

Sunday GFR in review...

Yesterday was our 2nd meeting with the GFR but the first one with drills. I thought it was very good. I kinda felt odd doing some of the drills but its amazing how simple little movements make little muscles sore. I was a bit hesitant how my husband (Dave) was going to respond to the "drills" only bc he is doing this because of me. After doing some drills and watching himself run he thought it was very cool. I was thrilled......he was amazed how much he "leaned"

Like I have always said I want to work on my posture but after the class and doing a few of the drills I found that I loved the power I felt from doing the "lean" from your ankles not your back. Which I will say my low back will be thanking me for that later I am sure.

After the class Dave, Kim, Zach and I headed out for a 6 mile run....It was beautiful out. We discussed what we learned and how we would implement it. I will for sure do the drills my husband's goal is twice a week. I am happy with that!! On that note its time for gym....weights and spinning are calling my name :)

Marathon, really?

Not feeling the marathon love today. I am really thinking that 26.2 miles may not be in my future.
According to Hal, today was an 11 mile run. I recruited a few gal pals, Angie and Lori, and we headed out. We started out at 10:30 pace and it felt comfortable. It was so nice to see the sun and need to wear sun glasses, but that dang wind. Really, it is either 5 degrees or the darn wind chill will get you. Well, I decided I wasn't going to let it get me down. Felt good through mile 6 and then looked at that Bridge Street hill from SB direction. Holy cow, is it really that big! I think it looks bigger than the one one when you are traveling NB. Lori decided to walk the hill, Angie powered up (rock on girl!), and I shuffled, but made it. We got down to Herbison and turned into the wind. I am sure that is worth an extra half mile at least! We stopped at the Y for a potty break. We were at 8.7 and I tried to convince Angie to walk home from there or call for a ride. God bless her, because she'll always push me a little farther and said no. My butt and thighs were burning and wanted to stop. I really don't think Angie has ever run that slow. The Garmin said mile 9 was 13:45 pace (I really could have walked faster!), mile 10 an 11:00 pace and mile 11 was 11:55. When we got to our sub, the Garmin said it was ONLY 10.66 miles. Once again Angie pushed me when I thought I was dead and made me run up that God forsaken Schavey Road Hill and past my house twice to make sure we had completed 11.
SO I am sitting here, really sore, tired and thinking is a marathon a good idea? Can I do this? It remains to be seen. Perhaps a few more long runs under my belt and I will make a final decision.
Also thinking I need to stretch. Kim where are you and your yoga?!?

Think Spring Think Happy Thoughts :)

On the agenda for today...9 miles. Lisa and I are following a half marathon guide while Peg and Kim are following a full marathon guide so they only had to do 6. It just amazes me how I can run in the cold and dark on Tuesday night and love it and then today as I put on all my layers I was like really? I kept thinking happy thoughts Sara....Darrin Rockole(?) has promised 38 to 40 degrees this weekend one more cold run you got this.

So on go my running tights, then my cold gear shirt, then lined nike running pants, then nike fit light weight shirt, followed by my icebreaker shirt. Next my socks and trail shoes go on. Now do I want my ear warmer and hat or just my hat? I went with just that hat, next my Saucany running coat followed with my neck/face warmer. Finally my gloves! OK lets go!!! I swear I feel so bogged down.

As I started off thinking posture sara remember your posture! I am really focusing on that and my arms not swinging across my body. Working on my posture gives me a back ache. Note to self I obvisouly need to work on my posture all the time to help out with that backache :) By mile 6 when we stopped from some much needed H2o Lisa and I decided lets run the last 3 on the treadmill. I was thinking ahhh...great idea. As I look at the YMCA's treadmills they are all full. So Lisa and I jump back outside. Although our last 3 were slow it did not seem as cold out.
I have to say I am ready for spring! I am thinking just 30 degrees would be awesome :):)

When in doubt, just go. . . .

So the Sunday run was a bit later today then normal and good thing for me! As I went out to dinner with friends last night and was up later then I care to admit (not to mention more alcohol then I care to admit), I was a bit lagging this morning. As much as I didn't want to go, I knew that I needed to get my butt outdoors. I was trying to think the last time I ran outside and it was nearly 2 weeks, no wonder I felt like a caged animal. So has the brain fog lifted and we plugged away at our 6 mile run, I remembered how pretty it is to run outside in the winter. Peg and I both brought the metronome, after 1/2 mile I silenced mine but I still followed Peg's. All four of us sounded like galloping horses with it, but I think our cadence was pretty close to the recommended 180. Great run, good company, so glad I didn't stick to my first instinct and skip it :)

Keeping track

Here is a little suggestion perhaps for the next GFR training group go around:
Doing an online training journal as opposed to a paper one.  Or even something in a PDF form.  For me this might be easier b/c I am so comfortable writing with my computer and am always on it.
I know active trainer (www.activetrainer.com) has a great one that Zach and I use (even helps you calculate how many miles you have run in your sneaks so you know when to switch them out).  I am sure that you can print it out afterwards so you guys can check it out too.
Just a thought...

No new tales to tell here.  You saw on Sara's post that we toughed it out on the old treadmill.  9 miles in 85 minutes.  On the treadmill.  85 minutes.  On the treadmill.  Seriously?  But, we got it done.  In fact, I ran a lot last week inside so I am excited to get me and my classes outside this week.  Please tell me no more snow...

The bad, the ugly and the GOOD.

Yeah, I know it is out of order. However, this is how my day went.
The Bad: This morning, Ian had a swim meet and I, as his coach, had to get him up. I sweetly woke him up and he declared he was not going. No way, no how. Do I bribe, do I threaten, do I pick him up and throw him in the car and hope he doesn't jump out. The bribe didn't work. The threat did. Kids swam great at the meet, had some best times and made some cuts. WOOHOO!
The Ugly: At home the boys go all ugly on each other. No further information needed. Just to say it wasn't motivating me for the 6 mile run planned for today.
I called my dear always encouraging friend for a little motivation. After I told her I don't want to run today she said "that's ok, neither do I." Ok, you are not understanding, I called for motivation. To which she quickly perked up and said there are worse things like a colonoscopy, 6 miles is much better than a colonoscopy. Oh Yeah, I am feeling it now! Let's go!
After procrastinating a little more, I mapped out a run and left it up on the computer. (I do this so my family can come in search of if I am gone an unusually long time.) Reached for the MP3....battery dead. Ugh! Thankfully my phone has tunes loaded.
The Good: Ok, finally ready. And off I go.
After 1/4 mile I realized I forgot the metronome. No way, not going back up Schavey for it. Sorry Mike!
First mile done, 9:46 pace. Ok, that wasn't bad.
Second mile done, 9:42 pace. Ok, that wasn't bad either.
Third mile done, 9:47 pace. Ok, not bad even though I dodged traffic, ran over ice and leaped over snow mounds.
Fourth mile done, 9:45 pace. Hey, this is really good at this point and it included Bridge Street hill and snow and ice.
Fifth mile done, 9:26 pace. What!?! 9:26! I can really do this. Push through and make that last mile count.
Sixth mile done, 9:22 pace. Yahoo! I did it. I am pretty sure this is my best 6 miles ever.
All said and done I am really glad I did it not matter how daunting it seemed.

Is it really that cold out???

Ok I am no weather wimp...but really 8 degrees and a wind chill so the "real" feel is -8 degrees? After numerous texts to Kim about our 9 am Friday run we decided we would hit the YMCA for our 9 mile run. I was still feeling a little wimpy about taking it to the gym instead of going outside. Then I got the call from Kim...her very smart neighbor a Dr. had recommended us to not run outside. Well if an orthopedic surgeon had said not to then of course we should not. A sense of relief came thru me...ah shorts, tank top and a bottle of water.

So we did it...we hit the treadmills. Side by side for the first 4 for me 4.5 for Kim chatting and enjoying some CNN news. Kim started her little beeper up and quickly turned it off worrying that we both might have seizures do to the "beeping" and there were a lot of peeps at gym today. I was focusing on my posture which I thought ok shoulders and back stay in a good postition and dont swing your arms. Then onto the last 4 for me and 4.5 for Kim we decided we needed to plug into our Ipods....ah the artist formely known as Prince, Guns and Roses and some good ole Metallica to get the last 4 done. I have to say all in all it was a great run. It was mindless running on the mill! I was so happy to go 8, 6 miles was my goal. One long run down....how many more to go? lol

Here's the story

I came home from the meeting Sunday and was all excited about being part of the GRF team. I spent time reviewing all the materials and was all excited about really honing in on my running form. Well, to follow Hal's schedule, I needed to do a 3 mile run Monday. With my schedule I had to do it before WOW class, which meant, it was going to be on the treadmill :( If you know me, you know I can't stand those things. OK I did my run, but I forgot to bring my metronome and just tried to focus on form.

Well, this is where the rest of the week has been a bit more frustrating. I had plans to be in GR Tuesday, so I was going to miss my normal classes spin and tabata. Then the big storm came and I was going to have to run on the treadmill for another 3 miles on Wednesday. After a business call Wed, I some how managed to get to the Y to find they were CLOSED and I was not going to get to run. If it wasn't so windy, I probably would have been crazy enough to run outside, but I would have to do 1/4 mile in the neighborhood streets with 10 - 14 inches of snow, just to get to the main road, this was going to be too much of a challenge, even for me. I have to say, the main loop of Dewitt looked perfect for running, not a car on the road (that would be nice) and plowed really well. OK, so I just went back home and ate and read, what else can you do, I tried. So waking up this morning, I was going to the Y and do 3 before spin class to make up for Wed's missed run. I did some speed repeats that kim had shared, but only did 3 miles. Forgot the metronome again. I promise when I do my 9 mile run tomorrow, I will bring it along and I will be outside :)

I feel so honored to hang with such a great group of gals and I guess we have some guys now too, so honored. I hope I do you proud. This will be a fun little journey, it's always the stories that make it so fun. Remember when as they say...

The Dreadmill

To my GFR partners in crime:
Has anyone used our lovely metronomes on the treadmill?  Zach and I were debating on whether we could use it on the 'mill or not?  Sounds like we all had a dread-mill day yesterday due to the big old blizzard of 2011.  I concentrated on my lean for the treadmill run.  Now I am not sure if I am leaning too far forward or not. Looking forward to our next training session to check it all out. Lisa-love the idea of a mirror by the treadmill...we may need to copy that one!

Here was my experience on the treadmill yesterday, courtesy of my "other" blog:
http://justanotherrunningdiva.blogspot.com/2011/02/dreadmill.html

I am going to try to brave it outside this morning with run/yoga.  Wish me luck.  I have a feeling all GFR rules will be thrown out the window as I just try to stay upright!  :o)

Was all ready to go, but now we got snow!!

So I am all pumped up to get this Good Running Form thing started. As evident in any picture of me running, I need serious improvement to my form. (So far candance might be the ONLY area that might be close to ok). Not only am I excited to make running more efficient (thus faster), I am looking forward to keeping all those running injuries at bay so I can enjoy a sport that helps me clear my head and become a better mother, wife and friend. As a bonus, once I get this running form perfected my race photos will be oh so glamorous.

My momentum has been sidelined a little bit with the 10 inch blanket of snow that was dumped on us last night. I even have new trail shoes that I was so looking forward to trying out! But I am off to hit the treadmill in the basement to try one of coach Kim's suggested workouts, since our class was cancelled today. I am planning on doing a series of 400 and 200's at my 5K pace. Hmmmm not sure what that would quite be anymore since I lost any speediness training for my first marathon last fall. Also I swear on my treadmill something is the matter with it so a 11 minute mile feels like a 7 minute pace. Ohh of I only lived closer to the YMCA & could drive down my road right now.

But enough of the whining and on to the bigger issue at hand, what to do with my kiddos (since school is cancelled today) while I am puffing it out on my old treadmill? Since I am in the bathroom typing this to get 5 minutes to think, I am thinking an hour on the treadmill is going to be a big much to ask around here. I am pulling all the bribes out to them and me (as I need some serious motivation to do this.) Unlimited wii time and a some candy when I am done for the kids. And for me some much deserved couch time and maybe a small glass of wine (of course after lunch!).

Happy Running peeps, we will be doing this together in spirit today! (oh did I mention I am setting a mirror in front of the treadmill while I run? sounds strange but I think it will help)

What did I get myself into?

Sunday we had our first GFR Team meeting. I was giddy like a little kid waiting for Santa. Excited to learn more and actually do more than just shuffle at whatever pace my body felt like going. As we took turns introducing ourselves and talking about our goals, I was blown away by the caliper of runners on this team. Let's just say I am a little intimidated by the rest of the team. However, I am certainly not going to let that stop me. I am here to learn and improve. So thanks for the opportunity to hang with you!
So far this week I have 2 workouts in. Monday I got up early and went to the Y. I did a superset workout FYM style (more about that another time) and 3 miles on the treadmill (from now on know as the TM). I did intervals to help the time pass and felt great and strong. I checked my cadence every 3 or 4 minutes, in the 176-180 range. All good. Great workout and great run. No better way to start the day!
Today not as great. According to my friend Hal, my mid-distance run is 5 miles this week. Due to weather and work, I decided to head to the Y again for another TM run. I started at a 9:30 pace which is fast for me. Ok, very fast for me, but I figured I am on the TM and I want to get it over asap. Started off great and then at 2.5 miles, I wanted to stop. Actually, I wanted to take a nap. This could be due to a number of reasons: 1) took it out too fast, duh. 2) I didn't eat anything before 3) Not well hydrated 4) worked hard yesterday and my body needed a rest. Anyhow, I dropped it down to 9:50 pace (I was not going down to 10!!! just NOT) for the remaining 2.5 miles and made it to 5. Cadence was good throughout the run.
Now to work on that bucket butt thing, what was it...posture?
I haven't used the metronome yet... I didn't want to drive all the other Y people nuts. Although, maybe it would help with their running and it would give me a chance to explain the benefits of GFR. Maybe next time.
Tomorrow resistance and Thursday, run/yoga with Kim. Yeah!
Stay warm and safe. Deirdre

Beep. Beep. Beep. Beep. Beep.

As soon as we got that metronome my first thought was:  I can't imagine trying to run with that thing beeping the whole time.  I did want to be open-minded so my run/yoga class got an extra special treat last night.  Besides the fact that they got to run in single digit temps with wind chill (oops, really should have paid more attention to that forecast before shoving us out the door of the YMCA), they got to run with my little friend:  the Metronome.  

Just before toeing off, I fired it up and instantly the air was filled with little chirps at 180 beats per minute.  

I had my doubts...will keeping this thing on drive me insane?  Will it drive them all insane?  We took off and I kept up with the cadence at a comfortable pace for me (about a 9 minute mile).  On the dry pavement, I found it easy to keep up with beat of the little machine.  Once I crossed over onto icy, snowy sidewalk:  not so much.

I hung back and fell into step with some other ladies in class and asked them to try to keep the cadence.  They balked, "we can't run as fast as you! there is no way we can do that".  I explained to them you can keep this cadence whether you are at an 8 minute pace or a 10 minute pace.  Doubtful, we ran together.  No idle chit chat, just the sounds of our footfalls and the beep, beep, beep of my little friend.  Immediately they both noticed how taking a shorter stride felt better to them.  I looked down at my watch and we were still at a 10 minute pace.  Too cool!  I did shut it off for the last mile.  Unfortunately, I can't do 2 things at once and it was hard to carry on a conversation with my friend interrupting me with his beep, beep, beeping.  But I'll let him join me on my future runs...he's not SO bad...

Wednesday is the Day!

So after taking a long 2 weeks off and missing the first few weeks of training for my first half marathon of the year. (Martian--April 2nd) I am ready and ok'd to start running Wednesday morning. Yahoo!!!! With the big winter storm coming the YMCA treadmill will be calling my name. Kim my running coach...lol...will have a nice speed workout for me to handle my first day back.
Oh how I have missed the concentration of landing on my forefoot, counting my candence and reseting my self. I just ripped my training guide out Women's Running Magazine today. I am jumping right to week 4..god help me. The guide is titled "Your fastest Half Marathon". So here we go...the training begins for my first sub 2 hour run. I have tried and tried to do this numerous times so I am taking a different training approach! I am hoping it will work! So here is to 40 more hours of rest....and then let the running begin! sara

Here we go again!!!

So very excited (anxious, nervous, etc) to be training for my 2nd marathon that starts this week.  Hey, that officially makes me a "marathoner" right?  Anyway, this go around it will be a little bit different because I will be learning and practicing a little something called "good form running".

Good form running. Hmmm.  You would think I would have it down pat.  As a group fitness instructor at the local YMCA, I teach (well, more like "coach") 4 to 5 running classes a session.  I should be the epitimy of "good form running", yes?

Uh..no.  I've always known I am a bit off on my running form.  My hands usually wind up somewhere close to my knees,  fingers spread out.  I think of it as my "prance".  And then there is my signature "leg kick back".  I've had friends tell me that they could tell it was me from behind by my rear round house kick that I do with my leg.  Not to mention that my legs are about 3 times the size of my torso.  Excellent for a hurdler or a sprinter I am sure.  Not so great for the average Jane runner who has the grace of a just born fawn.

Well, I am hoping to change all of that. You see, through Playmakers and Good Form Running I am part of a team training for various events (mine being the marathon, but we've got 1/2 marathoners, 10Kers, triatheletes) all trying to better our times by improving our running form through the 4 points of GFR (good form running):  Posture, Midfoot, Cadance and Lean.
Totally looking forward to it...hope you'll join us for the ride :o)

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