Sunday, May 29, 2016

Marathon Training ~ Week 10 ~ The Oregon Marathon ~ The Test Week!~

This week was a test to see where I am at physically.  I used the Uberthons Spring Half as my test.  But first let's start with Monday!
Monday I had a doctor's appointment after work.  Just a follow up from a few months ago, nothing is wrong.  I was determined to get a good workout in so I went to Olivia's RIPPED class at 6:15 pm, then ran a fartlek workout on the treadmill just before going to bed.
Tuesday I had a eye exam in Salem so I ended up just taking the day off running.  Some days are just like that.  I have learned to let a workout go when life gets busy.  Let face it, working full time has it's benefits but it takes up TIME!  Nobody has offered to pay for me to run yet!  LOL!
Wednesday I was itching for a run.  I knew I had a race Saturday so I didn't want to run fast.  I just decided an easy 7 miles would do it.
Thursday was my son's 18th birthday.  We had work/school then took him out for some birthday fun. No running happening that day.  I was getting a little worked up about having two days off already.  I reminded myself I'm going to race Saturday. Taking it easy this week is a good thing.  
Olivia, Kristi, Charlotte and myself.
Friday, I knew I had to get an easy run in too keep my arms and legs loose.  I ran an evening easy five miles and went to bed eager  to race the next morning.
I was excited for Saturday.  I had lots of friends riding and meeting up with me at the race that morning.  Some, running their first half, some their first 10k, some their first Uberthon's event!  This excited me a lot.
I was also thrilled with the weather.  We started the race at 7:30 am, with a beautiful 48 degrees at Heirloom Roses. I had checked the weather and I knew it would be about 55 degrees when I got done running.  This is warm for me when racing.  The sun was out, but it's also not too hot.  Nothing to stress over. 
I started the race with the 1:45 finish time pace group and with my friend Kristi.  My plan was to stay with them for a minimum of three miles, up to mile eight.  About mile three-and-a-half or four I just felt I was good and warmed up and should push the pace slightly.  I looked ahead and decided to start working on catching some of the runners ahead of me.  I went into my own head and left the group I was with.  
I was feeling good and had the thought, this may be too soon.  I decided it was worth it to try today.  I stayed pretty steady in my pace for the next several miles.  I slowed down a little for mile seven, the mile with "the hill."  I love Uberthons description of this course. "The course is flat and fast - except the hill."  And that is very accurate.  
Spring Half Splits
Mile eight came, by the St. Paul School!  It was time to start moving faster!  I upped my speed.  For the next six miles, every mile was either the same or faster into the finish line.  I never felt like quitting.  This is a common thought when I race hard.  I always talk myself out of quitting, but it is almost always a conversation I have with myself.  I ran smart and strong. I ended with a negative split.  This is my hope for every race, but most of the time I don't pull it off.  I had a goal for this "test" run.  I feel like I needed to run at least a 1:45 half to boost my confidence for my marathon goal (3:40).  I really wanted a PR.  Last year at the Spring Half I ran a 1:45:35.  To break 1:45 would be the best! 
 But deep down, I had a scarey goal.  For the last year or so I've dreamed of being able to run a 1:42 half.  This is the goal I don't like to talk about because it has always seemed impossible to me.  Well, something wonderful happened Saturday. I crossed that finish line at 1:42:02.  I didn't feel sick, I didn't feel dizzy.  I felt incredibly strong.  It was a moment I won't forget!  It's a moment in time I felt a dream is coming...and it is starting to stare me right in the face!  The question still remains, "how bad do I want it?"

I have to take this next six weeks very seriously!
~  I have five more pounds to take off before race day.  This isn't because I'm overweight or have some extreme "diet" idea.  It's to be at what I call "race weight."  It's not something everyone should worry about, but if you want to run faster, I encourage you to lose a few pounds.  It makes a difference.  I know the extra five pounds will help me be more efficient at that marathon! And that is important to me.
~I need to keep running tempo runs. 
~ I need my long run every weekend.  Running these faster this year has helped my training.  
~I need to get more speed work in.  I am not doing a particular type of speed work this season.  The last three marathons, I've used yasso 800s.  With my full time work schedule I haven't been as strict with this one. I have been doing a mix of 400s, mile repeats and fartleks.  Just doing something every week!
Nick, Myself, Olivia, Charlotte, Kristi, and Jerry 
~  I also need to continue to do HIIT and RIPPED workouts twice a week with Olivia at Fitness with Studio Fuego.  I know without a doubt, these classes have made my core stronger.  I can see it in my body and I can feel it when I run.  It's been the best change to my training this season.



Happy at the finish line! 1:42:02
I spent yesterday and today thinking about how thankful I am for the people in my life that have been so encouraging the over the last ten weeks.  My Saturday running group is the best!  We are all working through our own goals and it's been so good to have them to talk to about the good, the bad and everything inbetween! My girlfriends, Olivia, Kristi, and Tonya, who take time to encourage me through the good and the bad of life and training.  Kelly, who comments  on these blogs very week.  She's running Newport next weekend in hopes of her very own BQ!!!!  Uberthons, who believes in getting people moving and encourages eating right.  They have helped me become a better runner and because they believe in me, they help me to help others. 
I'm excited to move into the next six weeks of training!  
Want to join me at the next Uberthon's event? 
Check them out HERE!

Check out My Soxy Feet HERE!
 Get 10% off your oder with promo code "GETSOXY"

Check out Spandits HERE! Use promo code 
"SPANDITSLOVE" for 10% off your order!

Find me on facebook at ZaoFit HERE!
I would love to hear your story!
Twitter here!
Instagram here!
Athlete IQ here! 

Next week's workouts:
Run with me May 30th to June 5th...
Monday, 7:00 am easy longer Memorial Day run.
10:00 am Mixed HIIT class with Olivia at Fitness with Studio Fuego 
Tuesday, 2:30 pm run
Wednesday, evening run 5:00 or 6:00pm
Thursday, 2:30 or later tempo run
Thursday 7:15 pm HIIT class with Olivia at Fitness with Studio Fuego
Friday, off
Saturday, early long run, anyone interested? I need to be in Independence at 9:00 am. Wondering if anyone wants to meet and run there before, like at 5:30ish for a 20? If you want to run less, meet partway into the run.
Sunday, 7:30 am easy run.
*Subject to change so let me know if you can meet up on any of these days. I'll give you more information like where we can meet! Have a great week ‪#‎ZaoFit‬


Sunday, May 22, 2016

Marathon Training ~ Week 9 ~ The Oregon Marathon

Heading out to meet Tonya
Week 9 was alive and well for the most part! Much better than week 8 anyway! 
I started off my Monday running 5 miles after work with my Jerry (my husband).  It was warm out! But thankfully not HOT! 
Got er done #marathontraining 
I went home and ate a little dinner, then headed to R.I.P.P.E.D class with my friend Olivia, then did a 2 mile cool down on the track.  Monday was a good start to my week! 
Tuesday and Wednesday I slacked off and rested.  These are the two hardest days of the week for me for some reason! 
Thursday I was back at it. I meet Tonya after work for a nice 6 miler.  I ended my run with a nice fast mile by myself. I ate some light dinner, waited an hour or two and went to Olivia's HIIT class for a killer cross train workout.  
The group that ran the 20!  Photo credit: Kristi Clack
Friday, I did my fatigued 10 mile tempo run at marathon pace (8:20).  It was warm out, and I was tired but I managed to pull it off!  I was slightly disappointed because I like to run these at a 8:00 pace.  My marathon goal pace is a 8:20, so, 8:20 is actually just fine!  
Saturday was group run day!  So fun!  We meet up at 7:00 am.  Oh how I love running in the mornings!  I have allergies, so running first thing, helps clear my head.  The air is crisper and it's calmer out!  I love morning running!

Saturday's "Run for Food" Group
We had a good group come out for some heavy weekend milage!  Some doing 10 miles, some 14 and some just short of 20 miles, ending with breakfast at Cafe 22.  The fresh strawberry shake really was a perfect end to a good long run!!! 
This morning (Sunday), Jerry and I went out for a much needed, slow recovery run! It was beautiful out in Dallas!
It was a good week!  

I'm looking forward to getting next week started! The Uberthons Spring Half is Saturday!  I am
2015 Spring Half  finish 1:45.35
really hoping to do well at this race! The weather is looking good and several friends are running this too!  It should be a great time!
 Time to beat....1:45:35.  It is on a different course, but I still want to break 1:45!



This weeks Run with Me Schedule! 
Run with me May 23rd to the 30th!
Monday 4:30 pm run
6:15 pm RIPPED w/Olivia at Fitness with Studio Fuego
Tuesday 2:10 pm run (meet at WVH)
Wednesday 2:10 pm run (meet at WVH)
Thursday off
Friday 2:10 pm
Saturday 7:30 am Uberthons Oregon Spring Half, 10k, & 5k
Sunday 7:00 am 12 miler
Times subject to change depending on who can meet. Let me know if you can meet up, some times are slightly flexible! ~Julie

Check out Uberthons HERE!

My Soxy Feet can be found HERE! Save 10% with promo code "GETSOXY"

Check out Spandits! HERE!

Follow me on facebook at ZaoFit HERE! I would to hear your story!
Twitter HERE!
Instagram HERE!
Athlete IQ HERE!


Friday, May 20, 2016

Marathon Training ~ Week 8 ~ The Oregon Marathon

Week 8 of training!  

 > The Oregon Marathon < > July 16th, 2016 <

Monday right after work I meet up with my friend Tonya.  We headed out of town for a nice 6 miler in the HEAT!  It was good to run in the heat, but exhausting.  Tuesday was very hot after work so I decided to wait a few hours before doing a speed work session.  I had been really tired and I wasn't sure why.  I planned on running 3x mile repeats but ended up doing 8x400s.  I just couldn't keep pace for a full mile.  I was glad to get some speed work in, but also disappointed. 
Wednesday and Thursday I figured out why I had been so tired.  I have seasonal allergies and they decided to flare up.  My allergies turned into a headache, then caused a migraine. I used to get migraines about once a month.  Since I started running in 2008, I rarely get them.  But, occasionally, I still do.  When I get a migraine, I am pretty much out of commision.  I feel like I have the flu, intense throbbing in my head, accompanied by nausea, causing stomach issues for a few days. It was horrible. 
Saturday I felt a lot better, so Jerry (my husband) and I went out for what was supposed to be a 20 mile afternoon training run.  It was cooler that day, really nice afternoon weather.  We decided to run out to the golf course on Hwy 22, then back.  I like this route because it's flat and there is a bathroom stop and water half way.
As we headed out, I was feeling better than I had for three days!  I started for get warmed up, and was really enjoying the run.  About mile 8 or 9 I started to have an upset stomach. REALLY?!!! My body was feeling good, but my stomach was NOT!  At mile 10 I had to stop and walk it was so bad.  Jerry encouraged me to keep going, we were almost to the golf course! I couldn't!!! I just couldn't keep going! I did what many of you understand (if you're a distance runner!!!!) and many of you will NOT understand....I pulled out my emergency toilet paper and found a squatting spot in the bushes. It was not my finest moment and I was glad the group run didn't work out this day!!!! Really glad!
We ran on to the golf course.  There, I had to use the bathroom again!  I composed myself and headed
Jerry sent this to me after our long run!  LOL! "Runner's are a different breed"
back, now over halfway done with the run.  
I just was not feeling good!  At mile 12 I had to stop and walk again and I was getting really frustrated.  
Jerry told me it's not worth it and we needed to call it a day. He called our friend Jesse, who gladly drove out and picked us up.  I was rather upset at first.  When I got home, I was really happy we stopped, because my stomach acted up again.  I would of been in trouble if I had of tried to finish the 20 miles.  

Sunday was a new day!  Kristi was driving over at 7:00 am to run 6-8 miles with me.  I decided to go out early and try to get a "good" long run in.  I started on my treadmill in the dark hours of the morning.  It was nice and calm, nobody was up yet.  At mile four, I had to again...use the bathroom!  Good thing I was at home!  I decided to take my run outside now, it was daylight and beautiful out.  I was just going to run for an hour (6-7 more miles), then be back at the house by 7 to run with Kristi!  I never made it back........
Me and Kristi after our Sunday morning run
#mysoxyfeet
I ran thru town towards Dallas High School.  I was feeling decent but when I hit Lyle Elementary (1.25 miles from my house) all good vibes went south!  I was going to have a problem really soon! My quick idea was to walk up the little steps on the side of the school, cut thru the playground and make a quick shot to the Softball fields port-a-potties.  Well, the playground is fenced and is now locked up (it wasn't locked when my kids when there, BTW...Randy is a Senior now, it's been awhile).  Plan "B"  I would never make it around the long way, so I would walk around the fence on the park side.  That worked, but it was tall WET grass I walked through.  I got to the softball field, my feet felt as if I had walked through a creek and I just stood there!  The port-a-pottie was only 50 yards away and I stood there doubled over....I'm...not....gonna....make....it.......
Somehow, I did make it to that pottie box in the softball field.  I had to let Kristi know I wasn't going to make it back to the house at 7 to meet her.  I may not even be able to run.  She said, "Oh, I saw you on the Softball field.  I wondered if I should stop."   We decided just to meet up on Ellendale and see how it would go. 
Well, it surprisingly, it went really well. We ran eight wonderful miles and I haven't had a stomach issue since!  WHAT????  I didn't end my weekend with that 20 miler I wanted, but I got in 12 on Saturday, and 16.65 on Sunday.  With all considered...I was happy with that! 
 I am hoping the worst of my allergies for the season are over, but I'm thinking that isn't going to be how it goes!  The cottonwood is all over Dallas area!  Guess I have no choice but to suck it up....literally! 

This week's schedule (and I realize this is almost over, lol):

Wednesday, 5:00 PM tempo run
Thursday, 2:10 easy run
Thursday, 7:00 PM HIIT class w/Olivia at Fitness with Studio Fuego
Saturday, 7:00 am run for food group run. Ending with real strawberry shakes at Cafe 22 (will need to set up carpooling, who's coming? You can run 5-20 miles for this one)
Sunday, 7:30 am easy run
Hope you can join me for a run or too. Subject to change so be sure and comment your questions and if you're planning on meeting up! ‪#‎ZaoFit‬

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Excited to try out this awesomeness!  Join me for the #summerstong Instagram challenge with Fit Approach and Bob's Red Mill July 18th-23rd! Get your coupon for Bob's Red Mill HERE!


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~




Uberthons Running

Get 10% off your order at My Soxy Feet with promo code "GETSOXY"


Follow me on Facebook at ZaoFit HERE! I would LOVE to hear your story!
Twitter HERE!
Instagram HERE!
Athletic IQ HERE!

Tuesday, May 10, 2016

Marathon Training Week 7 ~ The Oregon Marathon

I am a few days late getting week 7's update out!  With Mother's Day weekend and work, that's how it goes sometimes!  
My beautiful family at Saturday's race

Kristi and I having fun after the 10k
Last week was a low point for me in training.  It was a stressful week due to some personal stuff.  I couldn't get in the miles and workouts I wanted to get in.  My legs felt tired every time I went out for a run.  I did have some good company!  My friend Kristi ran with me after work one day!  I also ran the Uberthons Chocolatathon 10k on Saturday the 7th with some great friends and family!  It was a little warm for racing, but it was loads of pre Mother's Day fun!  I didn't PR, but I sure enjoyed the Uberthons atmosphere!  It ended up being a good tempo paced run.
Sunday Mother's Day and Long Run
Sunday, I was visiting my Mom for Mother's Day.  I took my long run out of town on a beautiful country road.


 My husband Jerry joined me for some great hill work! 
 Finally some cooler weather to run in!

This week, I am trying to embrace the warmer weather and afternoon runs.  It is what it is! The heat is my biggest weakness in training and racing. 

 As much as
Loved running into Kelly!
Good luck at Newport
next month! 
 I complain about afternoon running and the heat, this is a really good thing for me to conquer for July's Marathon.  The chances of it being warm that day is pretty high!  



I did get some exciting news today!  I have been chosen along with 19 others to be an Spandits ambassador. I will be posting more about Spandit soon!  In the meantime, check them out here!


I loved taking part in the first ever Chocolatathon with Uberthons!  They have such great races!  They are family friendly and promote being active and eating healthy!  Check them out HERE!  I would LOVE to meet you at the Uberthons Spring Half on May 28th!  If a half marathon isn't' for you, there will also be a 5k and a 10k!  You can walk or run!  Don't miss out!

 For 10% off at My Soxy Feet, use promo code GETSOXY


Follow me at ZaoFit!  I would love to hear your story!
You can also find me on....
Twitter here
Instagram here
Athlete IQ here

This weeks workout plans!
Monday 2:10 PM run with Tonya
Tuesday after work speed work
Wednesday after work run
Thursday after work run and 7:00 PM HIIT class with Olivia at Fitness with Studio Fuego
Friday, after work run
Saturday, 7:00 am group run on the Banks trail Group Run<---(click link for details)
Sunday 7:00 am easy run
Let me know if you want to meet up and we can figure out exactly what time and place to meet at! Have a great week friends! ‪#‎ZaoFit‬



Sunday, May 1, 2016

Marathon Training ~ Week 6 ~ The Oregon Marathon

Week six and still pounding away! I've been tired this week. I started my week with a good speed work session Monday morning! Tuesday my new hours at work started, 5:30 am to 2:00 pm every weekday.  These are wonderful hours for me.  My only problem is, no more 5:30 am runs during the week.  Running after work is taking some adjusting too.  T I know many people run after work.  I know it's possible, but it's just really hard for me.  

Because I can't just "eat and run" (I will puke), I have to be very careful what I eat during the day and plan my meals. I can't have food for about three hours before going out, especially if it's going to be a tempo or speed workout.  I did get some good training in this last week, but the new schedule makes me feel tired.  Give me a couple weeks and I will adjust! 

One positive with my new work hours is, I am forced to do more warm weather running.  The morning air is so nice and cool. I love the cool morning air.  As we get closer and closer to summer, it's getting warmer (HOT) in Oregon!  Tomorrow's run is going to be in the high 70s or 80s.  The heat is my biggest weakness for races and for training!  It gets to my head.  The heat makes me suffer! I don't like running in the heat! Anything over 59 degrees it simply too hot!  I need to get over it, and this is my week to do it!  

There you have it, I got it out...I had my pity party!  It's time to move on!  Unless I die tomorrow afternoon when I train in the heat that is, lol!!! 

Yesterday a few friends joined me for a Saturday morning group long run!  It was the highlight run of the week.  We started at Pill

Made it to Monmouth, now...time to run back to Dallas!
Box in Dallas, ran to Monmouth.  Looped around and ran through the beautiful WOU campus.  Then we ran back to Dallas, for a total of 17.2 miles.  It was great company and good long run weather.


Running on Hwy 99 Saturday
Just to set the record straight,  my opinion is this:
Perfect training weather, 50-55 degrees, no wind. No bright sun.
Perfect race weather, 42-52 degrees, no wind and no bright sun.
 Many of you may disagree, but this is my idea of good weather! 

I'm looking forward to running with my friend Kristi this week for an afternoon training run. I'm also looking forward to the  Uberthons Chocolatathon 10k on Saturday!  My goal is to break 48:00 minutes.  I'll be running my long run Sunday morning in Yoncalla.  It's Mother's Day...a long run and iget to see my Mom, perfect! 
Run with me
May 2nd to May 8th
Monday, after work run around 3ish or later 
Monday, 6:15 PM RIPPED w/ Olivia at Fitness with Studio Fuego
Tuesday, meet up with Kristi, 4:30 PM run
Wednesday to Friday, after work run
Thursday, 7:00 PM, HIIT class
Saturday, 8:45 am, Uberthons Chocolatathon 10k
Sunday, long run in Yoncalla. Happy Mother's Day!
‪#‎ZaoFit‬ Let me know if you can meet up for a run or two!
ZaoFit's photo.

Follow me on facebook at ZaoFit  I would love to hear your story!
Twitter here
Instagram here
Athlete IQ here

Tuesday, April 26, 2016

Corvallis Half Marathon 2016 ~ Race Review

Sunday April 17th I ran the Corvallis Half Marathon for the first time.  It was a beautiful Oregon morning, almost too beautiful (hot) for a race! High 70's makes for a HOT run!  

I arrived at Gill Coliseum  early to meet up with friends, pick up my race bib and walk around the wellness expo.  There were lots of booths to check out with plenty of fun drawings going on. Some of the booths I visited were: Running Princess
and many many more!

We soon headed out to the starting line.  There were lots and lots of port-a-potties, so the lines were short. A nice bonus when racing! The OSU Band was playing and making the atmosphere fun. 
Great job OSU Band...super fun to see Jordan playing the flute 
 As we were moved into the gated area, we quickly found our pace group.  The sun was already out and I was glad I got a free sample of sunscreen at the wellness expo.  I knew it was a "sunburn" day.
We started promptly at 9:30
Ready to race!
 on the corner of 26th and Washington St.  This was a chip timed race, so I wasn't worried about being in the front.  Some of my friends and I started back with the 9:00 minute mile group. 
I had decided ahead of time to run with my friend Olivia.  Today she was running her very first half marathon and I wanted to stick with her!  
The course was fairly flat but there was a couple small inclines with a couple small declines.  It was a big loop.  Check out the interactive map here.  
There was lots and lots of volunteers out on the course giving us directions, cheering for us and handing out water.  It was wonderful.  
Around mile five, when heading into the Bald Hill Natural Area, two running friends came up behind Oliva and I.  What a fun surprise to see Alyssa and Susan.  All four of us ran together for many miles, talking about Boston, how horrible the heat was that morning. How great running is and how it brings us together.  It was really a fun running the middle miles with these awesome women.
The miles became a little bit of a struggle due to the heat.  Our pace had dropped but we were all still running strong.  As we ran down
 27th and then 26th street, Olivia kept telling me "it's hot."  I knew she just had a few more miles left, so I tried to think of things to talk about to keep her mind off the heat.  I don't think it was working! 


She stayed strong and soon we were at mile 13.  I told Olivia her finish line was right there and she took off for a nice strong finish.  It was beautiful! 
Olivia was right, it was hot out! 

A quick brag about Olivia.
  "She was hospitalized back in 2009 and almost died. In 2012 she had cancer.  After her cancer, she decides to reclaim her health.  She lost 70 lbs and started exercising. 


Olivia's before and now photo! 
 I currently go to her fitness
classes Fitness with Studio Fuego.  She decided to train for a half marathon because it was hard, and she wanted to challenge herself."

Check out her before and after photo to the right!  

After we crossed the finish line, we meet up with Olivia's family.  A few tears were shed and then we went over to the nice finish area for some food and water.  A journalist from the Democrat Herald came over and did a quick interview with Olivia. Check it out here.  


There was a nice beer garden area but I decided to head home.  I walked around Gill Coliseum to my car.  It was a perfect cool down.  
I really enjoyed running the Corvallis Half.  I plan on running it again next year! I am hoping for cooler weather for 2017! 

Read my Pre Race Preview for register information and more here.





 
Fun to see Susan! 


Katie, Lindsay and Sheila

My Soxy Feet ambassador and Corvallis Half Finisher.

Erica and Olivia finish their half marathon!


Find me on facebook at ZaoFit.  I would love to hear your story! Hope you can join me for next years Corvallis Half!