MAF Training

Still doing the MAF.  One thing I can say about running this way, well, a couple of things - running is much easier, and I feel like I can go longer.

I did 7 miles today. It was very slow with a lot of walking, but still 7 miles. I kept telling myself that all the walking was what I needed to train my heart.  It felt great.  I just wish I could find an expert to talk to about my heart rate.  I had a physical recently and am in excellent health. I am not worried at all, but want to be sure I am training properly.  I am pretty sure that I'll do the 15k in February, maybe even a half in the spring.

You know after a good, long run, you want to sign up for a bunch of races.....lol.

MAF Training

Most days I really don't feel my age. I'll be 58 in January. Been running for four years.  I recently did my fifth half marathon, and a 10k on Thanksgiving day.  I just can't seem to get any faster. My maximum heart rate is about 200. I know that is way above the 220-age formula, but it is what it is.  I am ready to try the MAF (Maximum Aerobic Function) training again.  I tried once before but I could do NO running in keeping it in the 120's (using the formula).  Using 200 as my maximum, I am going to set my Garmin to alarm if it gets over 150. I've been doing lots of reading, and think maybe I've been doing "wasteful" running, by almost always running in my zone 4-5 (150-180) range. I think I am committed to MAF this time.  I'd like to try it for a minimum of 3 months and see if I get improvements in my pace.

Day1 - My normal running pace (typically do run/walk/run) is around 11:15-12:30 and my regular walking pace is a 17 minute mile.  Today I did 4 miles trying to keep my heart rate under 137 (too low I've now decided), and my pace was right around 16 minutes. That was a lot of walking!  Hopefully when I change the range to 140-150 I can actually do more running.  I also like the idea of burning fat rather than carbs. On my long runs I always have to eat a GU or something or I will crash.  Burning fat is supposed to be more efficient for energy and I shouldn't have to add carbs to get energy. I noticed today, I didn't sweat as much and kept a jacket on the whole time.

The only race on my horizon is the tentative Hot Chocolate 15k in February. Not sure if I will be running it, but I hope so.  Maybe there will be some pace reductions by then, if this works. Keeping my fingers crossed.

Fifth Half Marathon

I finished my 5th HM today. I survived.  I wanted so bad to beat by best time....and I did!! Not by much though.  I finished at 2:36:30 and placed 10 of 16 in my age group and 420 out of 533 total half participants. At almost 58 years old, I am happy with that.  I am really proud of my brother.  He walked his first 5k after losing 77 pounds since spring.

Love all those calories burned.  My heart rate stayed in the max category the whole time, guess that is why I burned so many.  Going to have to go back the heart rate training and see if I can get that rate down.  I think my average was 177, but it got up a little over 200.  I never felt faint or felt like I was going to throw up, so I don't think it is anything to worry about.

Fall is the best for running

Perfect day to run.

Sure hope the half marathon is on a day like today. One more long training run at 11 miles to go!

Long Run Friday - Half Training

Wasn't sure I could do it, but I did.  Then came home and signed up for a couple more races.  Nothing like a good long run to make you feel invincible!

 I really love that feeling after a long run - tired, sore, spent.  The endorphins really show up after a good run. Probably the farthest I've run since the 15k I did in February.

The Chase

The Chase is a local 5k that raises funds for Heartstrings, an organization to promote awareness and support for those who have lost babies.  It is in memory of little Chase Ruffner, who passed away during his nap time from SIDS, at 4 1/2 months old.  So sad. I made a quilt for his parents from his little clothes.  Anyway, I try to do this race every year. This was the 4th year.  It is a small race.  Very small this year at only 27 5k runners, and about that many who did the 1 mile remembrance walk.

 I'm thrilled that I have a friend close to my age who has started doing some races (next to me in the orange hat).  She is a couple of years younger than me and faster, but I don't mind.  She won grandmasters and me, three minutes behind her,  took first in my age group 55-59.  My other friend there, #4141, is a good runner. She was about 4 minutes ahead of me and won her age group 35-39.

Plodding along.  Just thankful I can run, even if it is slow.  It makes it worth it to bring home a medal, even when there were no competitors in my age group.

The hubby said the big bowl of soup and chocolate cake for lunch hurt my performance.  This was an afternoon race.  I guess he was right.  It was tough, and one of my slower 5ks.  If it hadn't been for my young runner friend, who came back to run the end with me, I probably would have walked even more!  But I'll keep at it.  I love to eat too much to stop!

...so it was a fun but tough day and all three of us brought home a medal!

Half Marathon Training

I'm back from my trip to see the grands.  Sniff. Sniff.  I sure hated to leave them. So very thankful for  facetime and texting.  I managed to get in a good 3 miler, and 5 miler while I was there, but that really isn't much in three weeks.  I was afraid my HM training went down the drain.  However.....

I was able to do 7 miles today!  Yay!  Still my regular 2min/30sec run/walk intervals and slow as Christmas compared to others, but I was very very pleased.  Now, maybe, just maybe, I'll be able to get to 10 miles before the November 19th half.  They say if you can get to 10 you can do a half.  I am one very tired but very happy camper tonight.

Running.....after her!

Ha ha.....this is about the only running I will be doing while in Scotland......

Chasing this little one around the park.  She loves to run!  I had planned on continuing my training for the November half but yesterday was supposed to be a long run for me. I needed at least five but eight would have been better.  I tried to run Wednesday after I arrived on Tuesday, but I think the jet lag was too much, and was only able to do 2.5 miles.  Yesterday it felt great.  Nice cool weather, and I thought "I can go long today!" but ......2.6 into my run my left ankle really started bothering me. It continued to get worse so I ended at about 3.2 miles. Bummer.

I guess it is an overuse injury even though I train very, very slow, and only run three days a week.  Guess that what happens when you get old....

Going to try to at least walk 3-4 miles tomorrow and see how it feels.

Running is therapy

I am still running, slow as it is.  I managed to get in five miles on Friday evening.  It was considerably cooler than it has been so I enjoyed that.  I also enjoyed the solitude.  The hubby was out night fishing, so I didn't get started until about 8 pm.  I could hear the local high school band playing at the football game, and then enjoyed a little of the live music at a local restaurant across the road from where I ran.

It was really dark when I was finishing up.  And when it is dark, and the cars are driving by, you can't see the sidewalk!  I am glad there are guard rails between me and the road, but it was still a little intimidating.  I was just happy to be out there.  Not sure how much I'll get to run the next three weeks, since I will be in Scotland meeting my new grandson.  They have a great park really close so I am hoping to continue with my training.  I may just have a little 2 year old wanting to run with me :)

Another hot and humid long run Friday

I ran outside today.  Yuck.  Even though it was cooler, the humidity was still high and I was miserable.  I managed to do 5 miles, but there was a lot of walking.  I upgraded my running watch and I absolutely love all the new features - heart rate on the wrist, available apps, phone and text notifications, and race predictor to name a few.  One thing I don't understand though....

How can this race predictor be right?  I've never done a 32:29 5k, nor a 1:07 10k, and my best HM was 2:37.  Today my average pace was over 14 minutes per mile!  However, I would love to do a HM in 2:30 so I am using this race predictor as my motivation in my HM training. And who knows maybe I can do a 32 and a half 5k.

Six Miles

I needed to do six miles today for my half training.  I knew if I was going to run outside I needed to get a move on. I am NOT a morning person unfortunately, so it was about 9 before I went down to the track.  It was cloudy with a threat of storms so I decided to do the track so my car would be close.  Let me just say after about 15 minutes it was miserable.


Not an attractive pic by no means, just keeping it real.


I normally do 2 minutes of running with 30 seconds of walking and my slow pace is about a 13 minute mile.  This seems to work well for my training. I do better in races and I keep myself from injuries.  I couldn't even keep up that. I ended up with a very, very slow 1.5 minutes of running and 1 minute of walking after about mile 3.  The humidity was horrendous, but I was very thankful for the occasional breeze and cloud cover.  I guess running in the house for three weeks has gotten me soft.

Long Run Friday

Like a lot of the country, we are in the midst of a heatwave.

Yes, 100 degrees!  Needless to say, I haven't been running outside much.  I am doing my half marathon training and needed to do 5 miles today.

So inside it was. Slow and steady wins the race. Felt great.

Summer Running

I just couldn't do it outside tonight.  It was very stormy, hot, and humid.  So, I did four miles inside.  It is slower than outside and the treadmill too, and it is easier, almost pleasant.  Don't get me wrong, it is still a workout.  I did four miles tonight and I was soaked when finished.  My Garmin gives me a rough idea without the GPS, but based on my history of how I run....I guess.  All I know is I jogged for 53:20, and it said I did 4 miles.  That would be about 4 outside for me running pretty slow.

So after a shower, I rewarded myself...with some Blue Belle Homemade Vanilla ice cream and fresh peaches.  Yummo.

Still Running

Yes, I am still running, although I'm not quite getting 3x a week.  Been working a lot in preparation for being gone a few weeks this summer visiting my favorite little girl (grand daughter), and it is just so darn hot!  Really hard to run in this heat, after working a ten hour day, and my treadmill is in the garage which is at least as hot as outside.

This was my last run a few nights ago.  I waited until 9 pm to start because of the heat, however, the gnats and willow flies were so bad I cut it short.  I had this thought going in my mind "local runner chokes to death of swarm of willow files." Uh, not good.

I did get some paddling in last weekend.  Loved it.  When it is too hot to run, paddle!  It gave my arms a great workout.

Running in Jackson Hole, WY

We went on a little vacation to Wyoming. It was kind of like a bucket list thing to get to run on this path in the "hole" of Jackson, along side the Elk Refuge 

 I was hoping I might see some big game crossing, but didn't.  I'd probably been scared to death if I had.

I ran 2 miles out and back. I wanted to do more, but got a little chicken as I got so far from town, so I turned around at 2 miles.  The path goes on for miles and miles.

Friday Night Run.....and Sunday

Friday night runs are becoming a regular for me.

Today it was so very pretty down on the lakeside trail.  Got in three miles.

Too hot to run? Paddle board!

Yep, too hot. Just wasn't feeling it.  So I went home and loaded up the board.....it was PERFECT weather for it.  Water as smooth as glass.

Weekday run

Got in one tonight.



I've not been running as much as I should and my weight is creeping up.  Seems to all be in my belly. Yuck, that is the pits about being middle aged,...but wait, I'm really closer to a senior adult!  I need to commit to more long slow runs.  They say they burn fat best.

Secret City 5k For Haiti

Did a 5k race today. I was very pleased with my results.  Second best time for a 5k.

Place    Name                              Team              Bib No  Age   Overall     Time
       1    Susan Little                                            199       56       59          26:52
       2    Vicky Wallace                                        177       55       84          29:36
       3    Vicki Belt                    Y-12 Team          181      59      103          31:38
       4    Karen Kulan                                            224     56      104          32:14
       5    Rachel Hayes              Y-12 Team          182      57       107          32:53
       6    Toni Roberts                Y-12 Team          217     57       130          35:43
       7    Jill Goodman                                          250     59       132          36:01
       8    Nfn Vrooman               Y-12 Team          292    56       138          37:31
       9    Lisa Gibson                  Y-12 Team          232    55      139          37:36
      10    Sally Goade                                            131     57      140          38:34
      11    Christine McMurray Robbins'                211    58      146          42:47
      12    Jane Dills                                                108    59      168          54:19

Last year I was slower in this race but I won second or third.  More competition this year.

Friday evening run

I feel like I've been slacking lately in my running.  I've only run a couple of times a week the past two weeks.  But, I've had some awesome friday evening runs.  Tonight and last friday was perfect weather, cool and a bit windy.  Got in 5 miles both times.



If I don't run three times a week, I start feeling out of shape.  A run like this evening makes me realize I am still doing pretty good for my age.  So I had my favorite Blue Bell Homemade Vanilla ice cream after dinner.  I love to eat too much to stop running!

Chip Data Recovered

Guess they found my chip data for the race.....



...but they messed up several others I noticed.....One person I talked to who won first at the race, shows second now. One guy who won first but wasn't announced at the race doesn't even show in the new age group listing.  Goodness gracious, someone really messed this up!

The Great 8k

I always dread getting up early on a Saturday to go do a race, but am always glad I did.  Today was a little different.......

I had pinned my bib to my shirt, under my jacket, but I knew the jacket would be opened before I started and either opened or off by the time I finished.

The chip didn't register!!  How disappointing!  I beat my goal of an hour, and because I didn't see many people that looked my age, I hung around for the awards.  They called the first place in my age group; I didn't remember seeing her (it was a very small race - 137 runners).  Second place - Me: Hey! didn't I pass her?, Third place - Me: I would have sworn I passed her too!  I second guessed myself and thought well, maybe they passed me near the end, but I did not remember anyone passing me the last mile. I passed several in the last mile.

So....I get home, and a few hours later see the results posted online.  I am nowhere to be found. I look at the folks in my age group.  Only four there.  First place was 50:09, second place was 56:42, third place was 1:01:57.  My Garmin TIME WAS 56:02!

I placed second in my age group!  But was no where to be found in the results.  The only thing I can figure is, I had opened my jacket at the start, zipped it up after I crossed the mat at the start, then at some point in the race, pulled it off and tied it around my waist.  As I was coming to the finish line I untied it and held the sides to open it.  I may have had the bottom still zippered, so maybe it was on top of the timing chip.

Well, I am a bit competitive with myself, so I was disappointed that I didn't get my award.  I wonder if that has ever happened to anyone else?

Splits	Time	Cumulative Time	Moving Time	Distance
1	11:54	11:54	11:52	1.00
2	11:41	23:34	11:35	1.00
3	11:15	34:49	11:15	1.00
4	10:39	45:29	10:34	1.00
5	10:34	56:02	10:32	0.99
Summary	56:02	56:02	55:48	4.99

Long Run Friday

Funny, it seems to me now that 5 miles isn't really a long run.....guess it's all about perspective.

Nice day for it.  I had a quilter friend coming over for me to demonstrate how to sew on a binding, so I got in a hurry near the end.  The 5th mile was probably my best one mile time in ages.  I figured out I can take a bit longer strides and it improves my time.  I am doing a 8k race next Saturday.  My only goal is to do it in under an hour.

Split	Time	Distance	Avg Pace
Summary	1:00:25.8	5.01	12:04
1	13:25.5	1.00	13:25
2	12:42.6	1.00	12:43
3	12:25.8	1.00	12:26
4	11:32.2	1.00	11:32
5	10:16.9	1.00	10:17
6	:02.9	0.01	6:16

Cold but out there....

Earn that medal

I knew I had to earn that medal I received Saturday.  So I ran my 9.3 miles today on the treadmill.



I feel better now.....

Hot Chocolate 15k Nashville

I trained for it.  Ran up to 9 miles in training.  Due to the cold, the race officials initiated their cold weather plan for today's race.  If your pace was 13 minute mile or more, and you were registered for the 15k, they required you to do the 5k.  I figured my pace would be between 11:30-12:00, but until I hit the cut off at 2.3 miles I had not decided which I was going to do.

 I had four layers on top, two on bottom, and was still so cold.  It was a temp of about 18 degrees with wind, so a feels like of about 10 degrees.

At first I thought, "I can do this" but I was standing around in the thick of the crowd waiting on our corral to start.

I did ok, but at the split, my fingers and toes were still numb so I decided to wimp out and just do the 5k.

:(  Kind of feel like a failure.  They gave us our 15k finisher medals anyway, so I will have to run 9.3 sometime soon so I can feel like I earned it.

I guess the good news is, I placed really well.  There must have been a lot of walkers in my age group.  I placed 18 of 108.  Normally, I place about middle of my age group, unless it is a small local race, then I tend to do better (not as much competition).

Last long run

Last long run for my 15k training.  Tried to keep a low enough effort so that I was only breathing through my nose.  Worked pretty good, but it was still very tiring.  I don't think I gave myself enough recovery time from last week's long run.

 Sporting some new Brooks. Glycerin 13's (I think).  Tried Hoka's but they were just too bulky.  Brooks has always done pretty well for me.  I think these have a bit more cushioning than the Ghosts I've been wearing.

15k Training

The plan was to try to run for an hour and a half.  Slow and easy. I did a little more walking than my normal 2 minutes run to 30 seconds walk.  My milage frame of mind wouldn't let me quit at an hour and a half.  I decided to go ahead and get in 8 miles.  Garmin said 8, Nike app 8.3. 

It seems like if you slow down enough you can go forever.  I think my average pace was about 13:30.  Normally it is about 12-12:30. I always tell myself, "don't try to compete with the young folks...your goal is to not get hurt and continue this great exercise program." So, I try to keep it pretty slow. I think I'm going to read up on the 80/20 running plans.  80% slow and 20% fast.  Supposedly, you get faster overall.

New Gear

As a Skirt Sports Ambassador I get a few perks.  One is a semi-annual gift certificate to use on their products.  I love their running skirts and tights. Got these in the mail today. Love them.  And just in time for my birthday!! (Number 57 Yikes)

Excuse the messy closet.  This skirt is made to go over tights so it doesn't have attached shorts.  The grey side is a waterproof material and the black side (inside) is a fur like fabric.  It is awesome.  Supposed to be reversible, but I doubt I'd wear the black side out.  The tights are the Go The Distance tights.  Nice subtle pattern, strong tight fit.  I usually get a small in the tights, 'cause I like them to fit snug, but get a medium in the skirt.  I like the skirts to fit a bit loose.

I think this will be my outfit for my upcoming 15k.  The shirt is my Ambassador top, and the jacket is last years hot Chocolate 15k jacket. I guess I'm one of those runners who likes to match.

Long Run Day

I got a late start on my running today.  It was cold. In the thirties but felt colder.  Windy and cloudy. But I did it.  Seven miles.  That is why I like to have a race coming up....it is the motivation I need to get out there.  I am preparing for the Nashville Hot Chocolate 15k on February 13.