Lisa Sabin’s - Running And Being

We did it! We completed the series today. All of us did well on a tough course, but what a beautiful day. 60 degrees, it doesn’t get much better than that.

For some strange reason I was much calmer about this race. I was worried about the 15 miler, and when that one went well, I felt a sense of relief. My training is on track. I wasn’t “racing” hard today, but I wanted to run between 8:30-9:00 min pace. I was able to do that today. I tried taking accel gel at 45 minutes, but only took half of it. I took the other half at 1 hour. I continued to spread out my gels, just kind of sucking on them every couple of miles after the first one. I went through 3 gels during the race. This seemed to work well. I had a constant source of energy and I never felt depleted. I had my ipod shuffle stocked with some great songs. I hit mile 16-17 and Van Halen’s Running with the Devil came on, perfect timing to get me up through the last 3 miles of rolling hills.

The resolution series is a great event. The timing is almost perfect for getting ready for Boston. I’ve got one more long run and then the taper begins. I am Boston Bound Baby!

Workout:

• Type: Run
• Date: 03/22/2008
• Time: 09:00:00
• Total Time: 2:49:17.00
• Average Heart rate: 164
• Max Heart rate: 177
• Calories: 1600
• Distance: 20 miles
• Average Pace: 8:27.76/mile

Today’s race was a lot of fun.  I was a little nervous about the possibility of snow and black ice, but it turned out okay.   We all had a good race.  I’m used to the starting gun and bigger races.  Even though we started on the track with a ready, set, go the FSRC knows how to put on a great race.  This time they fed us baked potatoes with all the trimmings.  Yum!  This was the second race in the series and a tougher group of runners showed up today, lots of people who are Boston bound.  The fastest female came in just over 1 hour, averaging a 6:08 pace.  That’s fast! 

Workout:

• Type: Run
• Date: 01/26/2008
• Time: 09:00:00
• Total Time: 1:23:45.00
• Average Heart rate: 166
• Max Heart rate: 177
• Calories: 800
• Distance: 10.08 miles
• Average Pace: 8:18.61/mile

I wasn’t very motivated to run today.  I miss my training partners.  The weather was drizzly.  I feel good now that I’m done though.  I feel ready for the next Resolution Series Run, which is 10 miles, next Saturday. 

Workout:

• Type: Run
• Date: 01/19/2008
• Time: 12:00:00
• Total Time: 1:15:20.00
• Average Heart rate: 166
• Max Heart rate: 174
• Calories: 700
• Distance: 9 miles
• Average Pace: 8:22.09/mile

On Friday I skipped coffee. I didn’t have time to eat lunch because we had a function to go to. I made a bad choice and ate 3 holiday cookies instead. I felt absolutely gross. My head was pounding. I knew that I was going to cut out some of the junk I had been eating over the holidays. I didn’t expect to have a major headache. I decided since I had already gone almost a whole day without caffiene that it was a good time to make the break and cleanse my body.

I cut coffee, sugar and alcohol on 1/5. After 2 days of headaches, I woke up this morning feeling good and 2 lbs lighter. My goal is to lose another 3-5 lbs before the Boston Marathon.

Strength Training Workout:
Ab crunches on dynadisc - 4 sets of 15
Oblique crunches on dynadisc - 2 sets of 10 each side
Superman opposites - 2 sets 10 each side
Flipped bosu squats with medicine ball - 2 sets 15
Leg Extensions - 2 sets 12
Leg Curls - 2 sets 12

Workout:

• Type: Strength Training
• Date: 01/07/2008
• Time: 09:00:00
• Total Time: 00:30:00.00

I got through the holidays, started the New Year right with a 5 mile race on New Years Day. Now it’s time to put in the training. My goal is to train smart, running 3-4 days per week. Each week includes 2 speed sessions, one long run and an optional moderate run. I also plan to strength train 2 days per week. This is crucial for me as the marathon will take me to the edge of my physical and mental limits. I have run 3:49 and now my goal (4 years later) is to run 3:50. I am capable of this is I stay injury free.

So, this year is not about getting by. It’s not about getting away with what I can get away with, because I have a decent metabolism. It’s about optimizing my training. That means I will devote myself to being the best I can be over the next 104 days. I’m cleaning up my diet. I’m cutting sugar, coffee, and wine to kickstart my progress. Dropping 5 lbs will help with running the hills, but won’t rob me of strength. My goal is to be lean & strong.

Workout:

• Type: Strength Training
• Date: 01/04/2008
• Time: 08:30:00
• Total Time: 00:30:00.00

I have to admit I was a little nervous going to this one.  It’s been a long time since I raced 5 miles, maybe 3 or 4 years.  I seem to do a lot of half marathons and a few 5k’s here and there.  Usually the 5k’s are in a sprint distance triathlon.

The course was out and back and pretty low key.  We started on the track and finished on the track.  My goal was to beat 40 minutes.  My strategy was to start slow and pick it up.  I went through the first mile, which was net down hill at 7:23.  This was too fast and I knew it.  I would have to go back up the hill to finish.

I saw Michelle before the turn around and she was the 5th female.  Andrea was not too far behind her, 8th overall.  The course was hilly and my plan to run a negative split quickly went out the window.  I tried to hold onto my pace through the last couple of miles.  It was close.  I ended up running 39:43 and came in 5th in my age group.  Michelle was 2nd and Andrea 4th.  Luckily they aren’t in my age group yet!

The next race in the series is 10 miles.  The course is basically the same out and back, but with extra mileage added on.  This is great training for Boston.  Now I need to hit the hills to prepare for the next one.

Workout:

• Type: Run
• Date: 01/01/2008
• Time: 09:00:00
• Total Time: 00:39:43.00
• Average Heart rate: 166
• Calories: 400
• Distance: 5 miles
• Average Pace: 7:56.82/mile

The new year is upon us, a time when most of us contemplate our goals.  We resolve to eat better, get organized, maybe take on a fitness goal. 

You may be thinking about running a 5k, 10k or even a marathon.  How do you know where to start?  Should you shoot for a marathon or a 5K?  Well, that depends on several things.  You need to be realistic about your current fitness level.  You also need to determine when you want to acheive your goal.  Are you hoping to run your first marathon in 4 months?  6 months?  8 months?  You need to find a plan that is right for you.  Finally, you need to implement the plan.

Sweat365 has training plans for beginning, intermediate and advanced runners.  These plans vary in length depending on the event.  Once you have chosen your goal race, then you’ll be able to pick your training plan.

Tracking your progress on Sweat365 is fun.  You may discover others who are training for the same race.  As you log your training, you’ll find encouragement from the community.  The forums are also a great place to start discussions.  Do you have questions about running?  It’s likely that others either have the same questions or they may have some advice for you.

Good luck with your training!  Happy New Year!

My race is 4 months from now. It’s raining and cold, the usual dreary Seattle Winter weather, and I am regretting telling my friend Michelle that I’ll do 8 miles with her. I’ve had a cup of coffee and I’ve got my GPS on, but I just don’t want to go out there in the cold, dark rain.

There is no cheating when it comes to marathon training. It is the ultimate test. I’m not a gifted marathoner. The marathon is a tough distance for me, as I’m better built for shorter races. Suddenly, I find myself feeling a little nervous. I have to follow my training plan which includes running 4 days a week and doing 2 days of strength training.

If you’ve been reading my blog, you’ll know that I am doing The Resolution Series as part of my training. The support of an organized run will help get me to my goal.   Michelle is training for the Western States 100 Mile Ultra.  Andrea is training for The Boston Marathon as well.  We are all doing the Resolution Series.  We’ll support each other through our fitness goals, getting in some running together. 

Michelle and I got in 8 miles today.  If we hadn’t made the committment, both of us wouldn’t have ran today, at least not 8 miles.  We stretched a bit and stopped at Starbucks, the usual reward at the end of a run.  I am glad we went!

Workout:

• Type: Run
• Date: 12/22/2007
• Time: 08:00:00
• Total Time: 1:09:40.00
• Average Heart rate: 161
• Max Heart rate: 170
• Calories: 650
• Distance: 8 miles
• Average Pace: 8:42.5/mile

Hey Runner’s in The Blogoshere come join us!

Michelle and I are doing the Resolution Run Series. This series is a great way to kick start your year. The series includes 4 races. You choose to run kilometers or miles. The first race begins with either a 5k or 5 mile race on January 1st. The second race is either 10k or 10 miles, on January 20th. The third race is either 15k or 15 miles, on February 24. The final race is 20k or 20 miles, the end of March.

We would love to have a bunch of other crazy runners to join us in the series.  Let me know if you are already planning on running the series or you are interested in doing it.   Send me an e-mail, so I can keep track of everyone.   Lisa@Sweat365.com 

Most of us runners would rather run than do anything else. I for one am addicted to the endorphins, sometimes to my own detriment. I am trying to come back from plantar fasciitis and I really need to stay on top of my physical therapy and strength training.

It’s tough to fit it all in sometimes. The thing that I usually skip is the weights. It’s just not my favorite thing. I struggle to include strength training in my routine, even though I know it’s good for me. Heck, I am a personal trainer and I design programs for people every day. I know what I should be doing!

I am also the mother of two teenagers. They can be pretty demanding with wanting clean clothes, lunch money and rides to the mall. The positive thing is they are more computer savy than I am. In fact we had one of our son’s friends connect us to wireless.

In spite of it all, I sometimes have a hard time getting things done. With all the snow days it’s been tough getting back into a routine.

Long story short…It’s a new quarter at school. Everyone is back on track. I have been working on a project for my business that’s pretty exciting. I was able to crank out a bunch of work on an today in a fairly short period of time without the usual interuptions. I even had time to go to the gym and lift weights!

Now, I am headed back to my project before I am bombarded with teens…..