New Bicycle!

Since I'm on a temporary leave from running due to an injury to my thigh muscle, I thought I'd begin biking in earnest. I biked a bit last year when I had a stress fracture, but quit when I joined a gym and started pool running & using the stationary bike there. I had been using my daughter's old bike, which is a boy's bike and has off road tires. So I thought I'd look for a new one. What a hard job!

I just thought I'd go to Walmart and get one there, but looked and realized I had NO idea what kind of bike to buy. So I decided to go to a bike shop and looked online to find one in my city of Salem, Oregon. I found one downtown and went to look. Well, that was a brief look since they were all WAY out of my price range. Hey, I just want a bike that will last with me using it 3 times a week for cross training. I don't need a racing bike or a mountain bike or a $1,000 bike, ok? I talked briefly to the sales guy & then left, disappointed.

From there I went to Sports Authority and talked to the sales person there. He was very helpful and showed me a hybrid (women's) bike that was on clearance for $280. It was even pink! He suggested I look at another bike store also downtown to see if they had a better selection so I put off getting the bike that day. I should have just bought it then because after looking at the other store (AND circling the block & parking a block away, walking there on crutches!) I found they didn't have any bikes even close to that price or that kind. So it was back to Sports Authority where I got the same sales guy and purchased the bike. He was able to get it into my PT cruiser so I took it home that day. Here's a picture:



Here is a picture of the one I was using before:



Now, here they are side by side:



I realized after I bought this bike that my daughter's bike wasn't even a full size one, plus the tires needed air! Shows how much I know about bikes. lol

I went for my first ride today and made it 20.42 miles! I DO like the bike and am SO glad I got it. My leg did pretty well as long as I was pedaling hard, but if I tried to pedal downhill with no pressure it hurt. My route has lots of hills, one being a 14% grade uphill so my quads got a good workout & will probably be sore tomorrow, but it's ok. I'm just so glad to be outside exercising again.

I can't wait until I can run again, but will continue to bike 3 times a week for cross training. I am finding I love it. And YES, I do have a helmet - wouldn't run without one. Now I need to buy a kickstand (it doesn't have one???) and a lock so no one steals it from my front porch. I'm all set!

I've found it is important to be prepared for whatever you do, but you HAVE to have the right equipment or you can't maximize your experience!

And NO, don't expect any duathlons or triathlons from me. I'm happy just running races. Biking is for fun & cross training and as for swimming - not my sport! :)

Have a blessed day!

Gina

What? Injured AGAIN?

You've got to be kidding? Another summer injured? Whats up with that? lol I guess I should listen more to my body and quit running when I am having pain. DUH! I have injured a muscle in my upper thigh and will have to be off road running for a few weeks. All is not lost, though. I can still do my marathon in October. All I have to do now is start pool running & biking next week so I'm still on track. I am so thankful I didn't do something really stupid and end up being out for much longer.

I wanted to run the Salem Run for the Arts 5k so bad that I just ignored the signs of a possible injury and ran anyway. I actually didn't do too bad either - 37:21, but couldn't put weight on my leg right after the race; not a good sign.

I've GOT to stop pushing myself so hard and really listen to my body. I've also purchased a pair of Newton running shoes that should help with my foot strike. Read about Newtons here. I am bummed that I can't try them out for a few weeks. I ran in them for the race and they felt good on my feet, but my leg hurt so bad I couldn't focus on how they performed otherwise.

This means I can't do Homer's Classic 8k race in August, but should still be able to do the 5k in Corvallis at the end of that month. That's an easy way to start back into road running. I will just run it for fun.

This reminds me to always stay alert for signs of injury and STOP running before it occurs. It's just like in real life - we need to stop ourselves BEFORE we do something stupid. Then we won't have to try to fix it.

1 Timothy 4:16
"Keep a close watch on yourself and on the teaching. Persist in this, for by so doing you will save both yourself and your hearers."

It's easier to prevent something that to repair the damage after it's done. Make sure you stay close to God and His word and follow His teaching. Then you will not regret what you should have done.

Have a blessed day!

Gina

Stayton Old-Time Runs 10K

What a HOT day to run! I knew it was a gamble when I signed up for this 10k on the 4th of July, but was hoping it would be a cooler day. It didn't happen! This past week has had our area in a heat wave, with temps the last few days in the 90s. I really debated about running in the hotter temperatures, but decided to buck up and just do it!

I've never run this race before, so I wasn't sure of the course; if there was shade, etc. Turns out there wasn't! At least not much, maybe a spot here & there, but nothing to brag about. So, no shade, no breeze, just lots of hot sun. The temp at the start was probably only 65, but at the finish, closer to 75, but with the sun beating off the asphalt, it seemed A LOT hotter.

I appreciated the two water stations, at miles 2 & 4 and just soaked myself with the wonderful ice water, but it didn't last long. :( Still, I ran the best I could and finished not last, but the second from the last! I managed to sprint to the finish line though, just to look good in the picture, of course. :)

My time was approximately 1 hr 16 minutes, with a pace of 12:10. It is interesting to notice how my 10k times get slower as the temperatures get hotter. My best time was in April, with the temperature at 42*, 1 hr 10 minutes; a pace of about 11:18.

The Jeff Galloway run/walk/run plan says you should slow your time by 30 seconds per mile for each 5 degree temp increase over 60, so I guess I'm still doing great work. It's just hard to see my time slow down.

I'm still very pleased with my results today. It was a fun, well organized race and I will probably do it again next year. I placed 2nd in my age group again, but there were only 2 of us! The proceeds from this race benefit HOPE for the Kidney Foundation - it was a great way to have fun & support a good cause.

Next race is Salem Walk or Run for the Arts 5K on July 18. I've got 2 weeks to rest up. :) It starts at 7:45 AM so I hope to be done before the heat hits.

Have a wonderful day and God bless you.

Gina

Zensah Contest

I just wanted to let everyone know of a great contest a twitter friend of mine is having. Go to her blog and read about how you can win a $75.00 gift pack from Zensah Compression Clothing .

I want to win so I can get stuff to match my pink leg sleeves.


I wear these when I'm running and/or when I'm recovering from a run. They are awesome and help speed recovery to the muscles in my calf & shin.


I think I would look awesome in the pink running skirt



& arm sleeves too don't you?



I could be a giant Pepto-Bismol tablet or maybe a Necco candy! lol

If you are a runner I would recommend these products for you to try. They are awesome!

Zensah is also on twitter if you want to follow them - @Zensah

Have an awesome day, everyone!

Keen on runnin'.

Gina

Amping up the Training!

Today I decided to do some REAL interval training to get my speed up to what I want it to be for my next marathon. I decided to use the Yasso 800s method http://tinyurl.com/qrlbu. I started today by doing 5 of these intervals in 5:30, since that is what my goal marathon time is. It was really hard to run for that long without stopping since I am used to the Jeff Galloway Run/Walk/Run program - http://www.jeffgalloway.com/training/marathon.html - but I persevered and did 5 of them. I will do as the website suggests and add 1 more each week. I would like to get my time to 5:15 so I will shoot toward that goal also.

I am pleased that I was able to stay on pace for these 5 interval workouts, even though I felt like I was dying. :) I walked a minute between each one and that worked out really well for me. I finished with approximately a half mile cool down.

My weekly workouts are as follows:

Sunday - Rest
Monday-Long Run
Tuesday-Strength Training
Wednesday - Easy 3 mile run (or 30-60 min)
Thursday - Strength Training
Friday - Interval Yasso 800s
Saturday - Strength Training

Next week my long run is 12 miles; the only difference in my training next week is that I have a 10k race on Saturday so that will be in place of my interval training. I will rest also on Wednesday and run my easy run on Thursday, with strength training on Friday.

I have scheduled two races a month through September and then my marathons October 11, and December 6. I haven't scheduled any races in November, except maybe for a 5k on Thanksgiving.

I am SO excited that I am able to do this training. It is the pits during the summer months because of the heat, but I will persevere through it. Jeff Galloway suggests slowing your pace by 30 seconds per mile for every 5 degree temperature increase above 60 degrees so I will work toward doing that. I want to run in the heat to get used to it.

I will keep running and reciting my mantra, "I can do all things through Him who gives me strength"~~Philippians 4:13. I KNOW I can do all things through Christ and I intend to do just that.

God be with you and bless you all today and every day.

Gina

Still Running!!!

I am FINALLY posting on my blog! Don't have a heart attack! I've been lazy.

The 2 weeks after my marathon I didn't run at all. The first week I was on crutches so I didn't even go to the gym. I had company for 4 days and then did an estate sale for my mom the other 3 days. Busy, busy, busy! When I finally went back to the gym, I had planned to do pool running until my ankle was better. That lasted one day! I can't believe last summer I was able to do 4 hours of pool running. I barely managed 30 minutes and was bored out of my mind. LOL

I started back running on June 15, just a week ago. I ran 2.69 miles on Monday and 3.22 miles on Wednesday. Then I decided to run the WVRR Summer Solstice Fun Run 10k on Friday. Since I was supposed to run 8 miles that day, I ran 2 miles in the morning and then ran the 10k at 7PM that night.

The race was held at Minto Brown Park in South Salem. It's a beautiful place to run, with paved and unpaved trails. Unfortunately, there are a lot of cottonwood trees and the air was full of the blooms! Not good for allergies, but didn't really bother me. The problem I had was with the temperature. Not that it was hot, only 63 degrees, but I can't handle any temp above 55 when I'm running. I know, wimpy! I get extremely hot when I run and get physically ill if I overheat. It was nice that the park is well shaded and running along the Willamette River there was a wonderful, brisk breeze. That helped a lot.

There were supposed to be 2 water stations for the 10K, but just before the race started, we were informed that the 3 mile one would not be available! Not good since I didn't bring any water at all. Last year it wasn't needed! Not that I drink much, but I pour it over my head to cool off. Oh well, live and learn!

I didn't finish last, but pretty close. The official results aren't up on the website yet, but my unofficial Garmin time was 1:13:22, which beat my last year's time by 11 minutes! I placed 3rd in my age/gender category, but there were only 3 of us! :) Still, I DID come out and run; the other 55 year old women did not.

I JUST RECEIVED A 2ND PLACE RIBBON IN THE MAIL FROM THIS RACE! THEY MADE AN ERROR AND I CAME IN 2ND, NOT THIRD! YIPPEE!

Today I ran 10 miles (picture above show where I run - beautiful, huh?), which was a little much since I ran 8 on Friday, but my marathon training called for that and I need to stick with the plan, ya know! It was warm and sunny so I struggled but still finished with a time of 1:58:59; 11:59 pace. I do better in the winter, but it was still a good time AND I'm supposed to run it slower 'cause it was my long run. That means I ran it too fast - oops!

I am now sitting in my bed and resting for the remainder of the day! Monday is my long run day AND the day I try to take off from any kind of work (around the house or anywhere else). Of course, I still have to cook dinner, but I make that really easy. Tonight, it's pizza from WinCo! Easy!!

I want to say how much I appreciate the encouragement I get from runner friends on Twitter (and Facebook). Without them, it would be very difficult for me to continue running. They are the best! I met a couple of them at the Newport Marathon and plan on meeting a lot more in December when I run the California International Marathon in Sacramento. I can't wait!

My next race is a 10k in Stayton on July 4th. I pray it's not too warm or I'll be walking it. lol

I am thankful to God also for His help every time I run. I know I am doing what He wants - keeping healthy and taking care of the body He gave me. We need to be good stewards of all He gives us.

1 Corinthians 6:19-20 says: "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, ²⁰ for you were bought with a price. So glorify God in your body."

I believe that exercising and running, plus eating right to keep my body healthy is what God has in mind for us. Too many people call themselves followers of Christ, but destroy their body with the wrong foods and no exercise. I want God to be pleased with what I have done here on earth, not only in furthering His kingdom, but taking care of the "temple" that He has entrusted me with.

Have a fantastic day today and God bless you.

I promise to post more often, really I do!

Gina

MARATHON RACE REPORT

Well, I DID IT! I finished my first marathon. I can't believe that, at age 55, I completed a marathon for the first time. It was not the best time, nor was it what I had anticipated, but I crossed the finish line and I wasn't the last one. :) There were 80 people behind me. Now, I know that's not a lot, considering there were around 800 running, BUT I FINISHED!!!

I started out very strong and didn't push myself at all, using the Galloway run/walk/run program. For the first mile, I ran 2 minutes and walked 1 minute, since a lot of it was downhill. After that I switched to run 1 minute, walk 1 minute like I had planned. I did very well until mile 10, when my ankle begin hurting EXTREMELY badly. So badly that I realized that I could not run anymore, but would have to walk. Talk about disappointing! I still had 16.2 miles to go! I had hoped to finish in 5:30, but forget that!

I began speedwalking and re-set my goal time to around 6 hrs. The pain kept getting worse and worse. I kept stopping to adjust the compression bandage I was wearing, but realized at about mile 23 that I had better not stop anymore or I wouldn't be able to start again. I was darned if I was going to not finish this race! I would crawl if I had to. :)

My daughter met me at about the 25.9 mile mark (she was worried I was dead on the side of the road.) and walked with me until mile 26.1, then sprinted ahead to get my finish pics. Two friends of mine, Matt & Sharon, continued on with me to almost the finish line. I wanted to run the last bit, but one try was enough to stop that idea. I finished in 6:02:37, which was right on what I had hoped for since I was walking. I almost broke into tears when I reached the finish line. I just couldn't believe that I made it.

My average pace for the first 10 miles was right at 12:00, perfect for a finish like I had planned; but the last 16.2 miles had an average pace of around 14:30, which gave me an average pace of around 13:40; pretty good for walking so much. It WAS a PR since it was my first!!!!

I was excited to meet @solorunner & @meechelle, my twitter friends, along with some of their friends. They ran great!

My mantra when I'm running long runs is always from scripture: "I can do all things through Him who gives me strength"~~Philippians 4:13. Today, I really needed that scripture AND His strength. I said that over and over again, along with a few "Please help me, God" phrases (ok, maybe a LOT of them. :) God is so faithful and I believe He helped me to persevere through to the end.

Philippians 3:14 - "I press on toward the goal for the prize of the upward call of God in Christ Jesus." - I pray that I will persevere in my walk with Christ also and strive toward the goal He has for me.

I want to say a big thank you to everyone who encouraged me and supported me through the training for this marathon. I SO appreciated your belief in me that I could do this.

Now, on to the next one - October 11, 2009 - The Bizz Johnson Trail Marathon in Susanville, California. Let the training begin! (After I heal, of course)

Have an awesome day and God bless you all.

Gina