Beat the Snow

Cyndie texted me yesterday "What would you think of getting the 8-10 miles done tonight?" Sounded good to me. That would leave today free for biking. So we went! And now this morning SNOW. I am sooooo ready to dispose of winter. Facebook friends saying mother nature is bi-polar. Hopefully she will take her meds and get spring going immediately.
Today's bike ride is a bust. Even if we didn't slip and fall in this muck it would be a bummer to clean our clothes and bike after a messy ride. Better to wait. We were going to go on a group ride with Infinite Cycles. Luckily they will have other rides.
About the run....afternoon long runs always throw me a bit. I do many afternoon runs for time, but the long runs are usually in the morning. I did have a performance enhancement from Stacey at Muscle Works right before the run. And that actually wasn't too bad cause the old legs weren't in too bad of shape. The run went pretty good. I always run faster with Cyndie. It took a long time to warm up to wanna run. Like 5 miles. It was about 39 degrees so putting on my bike jacket didn't work out and I took it off after the first mile. I knew better, I just thought that it was going to rain. Ended up we had no rain and we even got some sunshine -it felt warm - a little wind too. Cyndie said we had a nice tempo run. Long runs are supposed to be slower. So here are our 10 mile stats: Mile1 11:14 Mile2 12:06 Mile3 11:42 Mile4 12:20 Mile5 12:37 Mile6 12:15 Mile7 11:51 Mile8 12:11 Mile9 12:17 Mile10 11:59. Total run time was GREAT - 2 Hours 38 Seconds! Average pace was just over a 12 minute mile.

Half Fanatics - soon I will qualify for this club!

Are you addicted to running?

Do your thoughts switch to the next scheduled race immediately after finishing a Half Marathon? guilty

Are you signed up for more than one race right now? guilty

Do you know specifics about many of the Half Marathons? Dates, courses, years run, etc.?

Do you know the story of how the Half Marathon got started?

Do you read books on running like Marathon and Beyond? guilty

Is www.marathonmaniacs.com book marked on your computer?

Do you look at the race schedule more than once a week? guilty

Do you start to feel down when you haven't run a race in a while?

Are your closets and dressers filled with race t-shirts?

When asked about your racing from non running people, do you find yourself talking with great passion to the point that the person that asked the question regrets ever asking?

Have you run races on back to back weekends? Or better yet back to back days?

Have you run a Half Marathon as a training run? Or just to pace a friend? guilty

When asked by loved ones what your plans are for the weekend, you feel guilty telling them your running another half marathon so you tell them "it's only a 10K this weekend"?

Do you plan all your vacations around races? oh dear.... I just hate like heck to say guilty

Well if you answered yes to any of these questions, you just may be a Half Fanatic!!!

Half Fanatics Criteria

To become a member of the Half Fanatics you need to complete one of the following.

Depending upon which streak you have completed will determine your Moon level. You should see the levels I didn't list - very insane.

__________________________________

NEPTUNE

1. 2 Half Marathons within a 16 day time frame.

2. 3 Half Marathons within a 90 day time frame. Almost.

__________________________________

URANUS

1. 3 Half Marathons within a 16 day time frame.

2. 6 Half Marathons in 6 consecutive calendar months. Possible

3. 8 - 11 Half Marathons within 365 days. Possible

Window Opens

My window of opportunity for running today opened - at 5am. Yes 37 degrees, no rain or snow, time to run. With work, a piano lesson, a visit from Judy my VT and to the temple and ready for prayer meeting by 4 there was just no other time. Stats not too quick but I did a nice pace - Running on a little water and a GU. Mile1 12:32 Mile2 13:08 Mile3 13:26 Mile4 13:04 Mile5 13:21. 

Bike Ride with Cyndie

Today I wanted to go for a nice ride along the Jordan River in Utah County. I did research and found the trail head that I thought we could start at. Then it looked so easy to find that I didn't bring the directions. Turn left at the cemetery before Camp Williams. Well, I saw the "memorial park" but drove right on by. After we finally decided that I had gone too far, Cyndie suggested we could just ride the Goldilocks route and practice that. Well I said then we'd have to ride hills. HA! Guess what my little route was by the river, HILLS!  Geez no one should let me pick a route.
We had fun riding the route anyway. I was quite nervous on the downhills and I thought to myself how the heck are we going to get back up!!! But we had a nice up and down ride, saw a few runners and others riding bikes. Went to check out access from Thanksgiving Point and possibilities for my running my extra miles on race day along the river. Of course we came to another closed section of trail - very frustrating - this one for a bridge going in. It would be nice if there was a website you could go to and reference the trail to see if it is closed. Sigh.
Getting back up the hills were not the problem I thought they would be. My shifting lesson with Evan Matheson paid off. My great Cannondale bike is awesome. So even hills turned out ok. Back to the route drawing board. I have a greater respect for those who make up routes for races and then have to change them at the last minute because of construction. All looks find on the internet until you go out and drive it and find it torn up and impassable.
Stats for our chatting bike ride: 8.57 miles 1:02:21.

Marathon Week 19

Amanda Perkins and me after run. Go Amanda!

This week I am on a rest week where my long run this coming Saturday will be and easy 10 miles. lol just a joke between me and Cyndie. My two mid-week runs are for 45-60 minutes. Today I ran with with my neighbor Amanda Perkins. She is beginning her running training for her first half marathon on July 16 in Bryce Canyon. She was happy to do the run/walk with me for the 4 miles. One technical problem though, my Gymboss battery finally gave up. I think I will have to set a schedule for changing the battery. Looking at my Garmin and try to judge when to run and walk was no fun. Stats: Mile1 12:07 Mile2 11:55 Mile3 12:13 Mile4 12:15. Today I beat my virtual partner. Finally. 

GPS for Trailheads - Jordan River Parkway

 Jordan River Parkway

The Jordan River Parkway weaves in and out of urban areas, parks and marshy riversides as it follows the Jordan River, traversing north from Utah Lake through Salt Lake County to Davis County. Although still under development, the trail offers more than 23 trailheads, most of which have restrooms and water fountains and some of which have picnic areas and playgrounds. The paved trail will be more than 40 miles once complete.

The zero mile marker is at N40.35142 W111.90317 in Utah County, alongside Saratoga Drive. The trail goes 9 miles north to the Jordan Narrows Trailhead, just past the county line in Utah County, following the river closely, then has a 10 percent grade up to the Jordan Narrows, where trail-goers will enjoy wide vistas. At that point, there is a 3-mile gap to the Spring View Farms Trailhead on 14600S. The Salt Lake County website provides a map of other gaps in the trail. Its asphalt surface ends at N. Redwood Road.

GPS for Trailheads on the Jordan River Parkway:

Utah County Park N40.35746 W111.89957

Jordan Narrows N40.44504 -111.92702

Spring View Farms N40.48666 W111.92710

Jordan River Rotary Parkway N40.52620 W111.91881; W10000 N40.57155 W111.91629;

Gardner Village N40.60924 W111.92099

Jordan River Blvd N 40.62329 W111.92117

Winchester Park N40.63109 W111.92423

Walden Park N40.65204 W111.92314

Murray Taylorsville N40.66741 W111.90777

James Madison Park N40.69923 W111.92260

Glendale Park N 40.73374 W111.92457

Riverside Park/Rose Park N40.78275 W111.93313.

Run Your Butt Off (RYBO)

Anyone Can Be a Runner

Book: Run Your Butt Off!, from the editors of Runner's World, can take you though the process or running for weight loss step by step. Hopefully my local library will purchase this and I can check it out.

RYBO is based on the understanding that in weight loss, there are no silver bullets. Losing weight requires work. If it weren't so challenging, America wouldn't be confronting the weight problem it faces today. It's best to be honest about that.

While losing weight may require some effort, the math behind it is pretty easy. In order to shed pounds, you need to burn more calories—or take in fewer calories—than your body uses in a day. Your goal is to create a calorie deficit.

There are three ways to go about creating this deficit:
1. You can eat less.
2. You can exercise more.
3. You can do both at the same time: Eat less and exercise more.

RYBO is focused on weight-loss strategy number three: Eat less while you exercise more. So basically I am doing half the formula, exercising more......now I just need to eat less. GRRRR I'm hungry more because of all this exercise.

The Mental Marathon

This great information sent to me by Cyndie Nell. Her motto: 26.2 been there done that 13.1 is where it's at!!!

THE MENTAL MARATHON

By Mindy Solkin, Owner &Head Coach, The Running Center

We all know that running requires a great amount of physicality. But your mental fortitude is equally important. There are two types of mental training in the sport of running: "Association" and "Dis-association". Association or "associative running" allows you to "tune-in" to your body and its physical sensations, while Dis-association or "dis-associative running" refers to the process of "tuning-out" distractions.

ASSOCIATION
Association refers to running where your mind is focused on the body and you are intentionally concentrating on physical sensations. Most elite runners use the associative method.
This method includes:
1) Monitoring your running form, stride and posture.
2) Monitoring your performance utilizing time, distance covered, pace and heart rate.
3) Monitoring breathing patterns for rate and depth of breath and type of breathing (chest or belly).

The strengths of association include:
1) Integrates mind and body to create a flow state.
2) Creates a mental awareness and alertness called "mindfulness" or "being in the moment".
3) Develops mental control.
4) Develops focus.
5) Allows you to react to changes in the running course such as hills (change your stride length) or fatigue (change your pace or breathing).

The limitations of association include:
1) Harder to learn and apply.
2) Requires mental effort.
3) Requires mental skills.

DIS-ASSOCIATION
Dis-association refers to running where your mind is focused either on external stimuli or internal distractions. Most beginning and non-competitive runners use the dis-associative method. Dis-associating while focusing on external stimuli includes:
1) Listening to music while running.
2) Talking to your running buddy.
3) Focusing on the environment (landscape, other runners, etc).

And while running on a treadmill external stimuli includes:
1) Watching television.
2) Reading.
3) Surfing the net.

Dis-associating on internals distractions where the mind is focused on your personal thoughts and feelings includes:
1) Fantasizing.
2) Reminiscing or reflecting.
3) Solving life problems.
4) Thinking of work/family/friends.
5) Allowing your thoughts to wander.

The strengths of dis-association include:
1) Reduces boredom.
2) Reduces physical discomfort and fatigue.
3) Increases endurance.
4) It's just easier to do.

The limitations of dis-association include:
1) Emphasizes external stimuli, not exercise.
2) Can lead to over-reliance on entertainment.
3) May increase injury because of distractions and not watching where you are going.

Try using a combination of the two methods at different points in your run and then see which type helped you to get through certain parts of the course. Then use this information on race day, as it will be familiar to you. And being familiar with the course, how to race and what to expect is a very strong component to running well.

RunningFree Report - Nice Week

Last week you completed:

Sport	#	Distance	Time
Run	3	25.4 mi	5:30:37
Bike	2	15.4 mi	1:53:31
Total	5	40.8 mi	7:24:08

Personal Record: 18 MILES!

This is me after 18 miles.

Wow. 18 miles. Who would have ever thought that one year ago it was a struggle to run 3 miles. I spent a lot of time designing a running route through Draper and then into Sandy. Luckily I went out to drive my course and discovered several problems that I could not fix like the Porter Rockwell trail into Sandy was ripped up because TRAX is coming closer to Draper. So back to the "driving board."
I went out and decided where else we could run that was safe and not too repetitive - I like an adventure. And I also went out and placed plenty of water. Haha. If we drank all I put out we would have need restrooms every 2 miles!

I felt very blessed today to have the cloud cover instead of the sun as predicted. I'll battle the wind - it is easier for me than the sun.

Well Cyndie and I met at the Draper City Park at 7am. Actually a little before that as Cyndie spotted me driving on 12300 South. It was early, we were the only cars. When we got to the park we got in my van and drove up to a trail entrance up by the point of the mountain to the Porter Rockwell Trail. Lots of runners. Big running day in Draper. The Porter Rockwell Trail is mostly downhill, but it has quite a few rolling hills. At about 5 miles we arrived back at Draper City Park. Right away we headed for the bathroom!
Grab some water and off again to hit the Draper Canal Trail. Now this trail starts at an unmarked place on Pioneer Road. Starts out with a grassy road then into a dirt road filled with bike jumps. After the short run on this terrain we ran on the street I missed the trail connector but we went up and around and caught it a block away. Back on the trail we took another detour - during races they open up gates and fencing to connect to the Porter Rockwell Trail where I wanted to go. These were locked so we ran through the neighborhood and picked it up later. Back on track we then headed on the trail and street going down to the Draper Canal Trail head off of 13800 South. Soon we were back at the park.

Cyndie was struggling by this time. We had run in a lot of wind. 1st she doesn't need to run 18 miles! She is doing a half marathon, so the mental desire is weak. 2nd she did not get any sleep last night. 3rd she partied for a week on her vacation cruise, imagine that on her VACATION she had fun! 4th she ate a new type of bar that didn't agree with her stomach. We both decided long runs have everything to do with rest & nutritious food. She took a break while I ran a bit and then she joined me again from Cindy Lane. Ran around the park, hit another trail and ran 900 East took a connecting road down to 300 East and looped back up. I ran three out and backs to add mileage to my run while Cyndie headed for her car. Dedicated friend. No way did this girl let me down.
Finally it was time to head back to the trail and then hit the park, my ending point. Still needing more mileage I circled the baseball field and then the park for one last time. I jus ran my last mile. 
I made my goal and personal record of 18 miles.  Mile1 11:50 Mile2 12:07 Mile3 12:20 Mile4 12:30 Mile5 13:04 Mile6 13:49 Mile7 13:38 Mile8 13:44 Mile9 13:00 Mile10 13:22 Mile11 13:11 Mile12 13:15 Mile13 13:23 Mile14 14:04 Mile15 14:23 Mile16 14:22 Mile17 14:24 Mile18 12:24. Total time 3:58:56.

No way did Cyndie let me down today. I felt her support every mile. Thanks Cyndie, I appreciate how you are helping me prepare for my marathon. She goes above and beyond to help me succeed.

So what does a girl do who just ran 18 miles?????? She goes and gets a sub sandwich at Port o Subs - a BBQ Pork with a nice chocolate chip cookie. Then home for a shower to get rid of the salt. 
On to the next planned event. A bike shifting lesson with Evan & Peggy Matheson. Evan put my bike up on his stand and experimented with the shifting a bit so that he could teach me how to shift my compact sram shifter. And where do you learn how to shift? Unfortunately hills. Right off the bat from their house we took the steep but thankfully short hill. I had to circle around and give it another try - I didn't realize we were doing THAT HILL. But with my new knowledge of how to get into my low climbing gear I was able to pedal up it with ease. Then we headed for the Lampton View hill. Got the shifting right and up I went. We did a loop on the Jordan River Trail then headed to a gradual.... you guess it = hill. Did the same loop again and this time it took a couple of circles to get gears ready then up the hill. On to the big hill I thought I was in the lower gear - NOT! So Evan showed me how to get it in on a hill, you point down the hill darn! and then using breaks shift into the correct gear circle around and take the hill. Wow.  8.5 miles on the bike, now my legs feel rested from the run. BTW I love my Cannondale bike.