Summer Beginnings

Wow.  It's been over a month since my last post and gosh...a ton happened.  School ended and summer began within that period of time, as well as a race, a trip to upstate New York to peruse the wineries on the Finger Lakes, and the beginning of the many items on my very long to-do list.

I'll begin with running:

Freedom to Liberty 4 Miler

Workouts have been good, however, they are often tough to get through due to the humidity and heat.  I still try to complete one long run and one {two, if I'm lucky} workouts per week sandwiched between easy distance days and yoga.  I did run a small race at the beginning of June on a steamy Saturday morning.  This particular race ran from one high school in my town to the other covering a distance of four miles.  The weather {as noted} was really tough to take and my plan was to treat the race as a workout/tempo run, but I ended up running better than expected -- 26:04 {6:31 pace}. 

Long runs are anywhere from 9 - 11 miles and workouts consist of intervals, hills and occasionally sessions on the track.  I'm also hoping to begin swimming workouts.

Finger Lakes, NY:

A trip to upstate New York is worth it's price in gold if you like wine.  Known particularly for their whites, Lakes Seneca, Cayuga and Keuka have a lop to offer anyone with even the smallest interest in vino.  We have been making it up there on an annual basis, sometimes bi-annually as a reconnaissance mission, and we come home with a wide selection of beautiful wine...all varieties and colors.  My favorite vineyards: Hermann J. Weimer and Keuka Lake Vineyard

A few photos posted recently on Facebook:

Food:  

In recent months I've been experimenting in the kitchen in an attempt to create delicious and wholesome vegetarian and vegan meals.  And you know what???  My family isn't complaining about it one bit.  I have found that meals made primarily with grains, vegetables and beans can be equally satisfying and just as yummy as those made with meat, and it's been fun trying to come up with new ways to prove it.  

Examples:

• Quinoa with Veggies, Feta and Lemon Vinaigrette
• Lime Quinoa Pasta with Black Beans and Corn
• Edamame Salad with Corn and Tomatoes
• Last night's Roasted Parsnip and Pear soup {not my recipe}

It is my hope to get some of these recipes up on the blog ASAP.  

VIA Marathon promo shoot:

If you remember from last year, I participated in a shoot to film a short PSA with 6abc in Philadelphia to promote the Lehigh Valley Health Network Marathon for Via, which will be held on Saturday and Sunday, September 7 & 8, 2013.  The event will feature a 5k run/walk and kids' run on Saturday and a Boston-qualifing marathon, a half marathon and a 5-person relay on Sunday.  The commercial features their chief meteorologist and accomplished runner, Cecily Tynan, and a few other runners from the Lehigh Valley.  I'll be sure to post the link as soon as it is finished in production!

To complete this post, I thought I would share a few things I've been loving lately:

• Any song by Phillip Phillips
• Justin's Chocolate Almond Butter - it's like eating frosting from a can {sort of}
• Not having to get up at 5:50 am to run...7 am is more like it
• Rich and Skinny denim shorts - a recent score from Marshall's
• And finally, drinks {poolside} anytime of day....

  

Intervals on the XC Course and Race Updates

Yesterday's in-service for teachers {which ended at 1:10 pm} allowed me to vote AND workout all before 3:30pm.  It was great!  I met Jesse at Monocacy Park, a local place that is decent to run intervals which is also the home of several high school cross-country courses. Because of Hurricane Sandy, there was more debris than normal such as garbage, twigs, etc...so at times I felt like I was weaving in and out of an obstacle course.  Overall, I was happy with the results of the workout.

To begin, I warmed up for about 12 minutes and did my usual drills.  The workout consisted of 5 x 1200 and 4 x 200.  Here's how it went...
   
5 x 1200, with decreasing times and increasing rest
1 - 4:48.8 {1:15 rest}
2 - 4:42.0 {1:45 rest}
3 - 4:37.1 {2:45 rest}
4 - 4:33.0 {3:00 rest}
5 - 4:26

4 x 200, faster each time on 1:30 rest {1 & 3 were slightly uphill}
1 - 42.6
2 - 38.6
3 - 40.1
4 - 36.3

2 mile cool down

Lately, I have been feeling a little sluggish {kind of like a cold is coming on} but it never arrives.  Some days it is hard to get motivated and out the door because of the colder temps we have been feeling.  Ugh, I am not ready for winter running!  But once I'm out there, I feel better and sometimes, I even surprise myself.

On the racing front, for the past few months I was planning on running  Berwick's Run for the Diamonds nine mile race on Thanksgiving Day as part of a team with my Moravian alumni friends {Kim, Carla, Justine and Cadee}.  

This book was written by my college coach, Mark Will-Weber.

This race is one of the oldest road races in the country and is very popular among east coast folk.  The best part is the overall top seven men win diamond rings and the overall top seven women win diamond pendants.  Because the starting time for the race is 10:30 am and Berwick is about two hours away from where I live, I just couldn't make everything logistically work with family plans.  It was impossible to run the race and be at the Thanksgiving table in time for the turkey, and therefore I had to nix the race.  On the flip side, I am possibly looking at a few 5ks and 5 milers to fill in the gap before the fall racing season concludes.  Hey...when family calls, one needs to listen...right? 

What are your plans for the rest of the racing season?  Do you have any big races coming up?





      

Race Recap - Runner's World 10k

I don't normally do weekend posts, but I thought today would be special since the last few days have been awesome.  From a great race to the fantastic blogger events put on by Runner's World, I am feeling pretty pumped.  

Yesterday I ran the 10k in the Runner's World Half & Festival that has been taking over Bethlehem.  It was quite amazing and Runner's World really knows how to put on a race, or should I say...race{s}!  The start and finish was situated on the southside of Bethlehem near the Steel Stacks {the old Bethlehem Steel buildings}.  The Stacks provided an impressive backdrop for all of the festivities that were happening in that immediate area.  Check out the start of the 5k...

Payton and I posed for the camera before I set out to warm-up for the 10k. 

I was asked to participate in an interview for the local TV station {WFMZ Channel 69}.  Meteorologist Mark Shanaberger {pictured here} will be running the half tomorrow with morning anchor, Eve Tannery.

Our friends {Adam and Kevin} are attempting the hat trick, which means they are signed up to run all three races.  Personally, I say "hats off" to everyone running each race!   

My colleague, Givon, finished the 5k!!!  Good for him! 

Here are some shots of the finish line.  Again, it was so impressive...

The race was off!  Runner's World did a nice job showcasing our town when they layed out the course and I'm sure Bethlehem native Bart Yasso had certain areas in mind when developing it.  Runners ran through the southside, as well as the historic area of the northside and through the Main Street of the city.

My first mile was run in 6:37, which is ironic since my average pace was 6:37 for the entire race. 

At the end, I finished in 41:06, which was good enough for 4th female overall/approximately 52nd overall.  My conservative goal was to run under 42 minutes, so I was very happy with the results.  Jesse tried to figure out my splits and he thinks I ran the second 5k of the race faster than the first because I went through 3 miles in 20:03.  Another fact...the race consisted of about 2,000 runners. 

After the race, I had fun chatting with family, old friends and new friends.  Payton was especially happy to see her teacher from last year, Mrs. Gonzalez!

My husband {Fred} was there to cheer me on too!

...as well as my parents!

It was so nice to see my high school friend, Bridget.  She was running all three races too!

It was also nice to chat with some of my new blogger friends, Katherine and Kristin!

Before the kids' races, Kira Wiley and her band performed a selection of songs that incorporated yoga moves.  It was adorable! 

There were three Olympians in attendance at the festival, including Shalane Flanagan!

For some reason, a stray {unfinished} post was published for a good part of Saturday, so stay tuned tomorrow and Tuesday for recaps from our blogger activities.  Sorry for the confusion.  If you missed Friday's Runner's World Loving Lately, you can check it out here.

Have a great Sunday!

Unfortunate Race

Sometimes things don't go as expected.  No matter how ready a runner may be to take on the challenge of a road race, mishaps happen.    

After a 2.5 mile warm-up and some drills, I was ready to go.  My goal was to run anything under 19 minutes, preferably between 18:45-18:55.  Judging from my recent workouts, that was very doable for me at this point in my training.   

Before the race with my stepdaughter, Allison.

Despite the good overall cash awards and age group prizes, it wasn't a very big race.   

After I ran through the first mile in 6:15, I knew I was in trouble.  Mile two...no better in ~6:25.  I was way off of my targeted time and I just wasn't feeling it.  Plus, I was running all by myself.

At about 2.5 miles, not only was I running slower than I wanted, I somehow made a wrong turn.  As I said before, this race wasn't very big and I basically ran the entire time by myself so there wasn't anyone around me to help me out.  I'm not going to even try to explain what happened, but in the end, it was a pretty lousy morning.  

Then came all of the questions...Why am I doing this?  Am I not training hard enough?  Am I getting too old to race?  Do I need a break?  Is this worth the sacrifices I make on a daily basis?  I am sure these questions go through the minds of many runners after a bad experience, but that night when I talked to my friend and Oiselle teammate {Lauretta} on the phone, it felt good just to have someone listen.  She always has the right things to say.  

Even now as I write this, I'm not sure which part upset me more...the fact that I made a wrong turn when there was a person directing traffic in that immediate area, or that I ran horribly.  

Jesse and I had a good conversation about it as well, and he made a good point.  I am afraid of failure.  I am...I admit it.  He said that if my hunger to achieve the positive virtues of attaining a goal could be as powerful as my current fear of what I deem to be failure, I would be kicking a** and taking names.  He thinks that I dread what could possibly go wrong and what the repercussions could be, but he believes that I should become unwaveringly fixated on the rush I would get when I achieve my goals.  Again, another good point.  

Bottom line, I put in too much work to not achieve results.  It sounds so easy to not get stressed before a race...so why, oh why can't I control my nerves?  THAT is the question of my life.   

Race Day Checklist.

Race Day! 

• Shake-out run with Lauretta yesterday.  Check.

• Pre-race meal of pasta and protein.  Check.

• Bag packed.  Check.

• Go to bed early.  Check.

• Eat my normal {pre-race} breakfast...with peanut butter, of course!  Check. 

 

• Try not to be so nervous.  Check.

• Go to the bathroom at least five times since rising out of bed.  Check.

Well, that about covers it and I am heading out soon.  All I need to do is show up, discuss the plan with Jesse and run fast...


I'll let you know how it goes.  Enjoy the day!


Tracy



P.S.  Look at the cute card that Lauretta gave me for good luck...

Lauretta is running a 10k tomorrow in preparation for her half in a few weeks.  I just know that she will kick butt! 

Race Day, Sunday.

Good morning!

It’s Monday and I’m coming off yesterday’s race where I ran Allentown’s St. Patty’s Day 5k race, my first 5k in a few years.  I was particularly excited to run because 1.) I wanted to see where I am in my training and 2.) I really think the 3.1 mile trek is a good distance for me. 

The day started out dreary and cool, approximately 55 degrees when I left my home at 10:30 am.  Because this race was a preview to their St. Patty’s Day parade, the start time was a little later than normal (12:15pm). 

Here I am getting ready in my Oiselle garb.  I was a little nervous…just ask my husband!  

At the starting line, I got to talk to a few old friends and current coworkers.  Michele Belisle is a rep for Oiselle and is a friend of mine from years ago.  It was so nice to catch up!

Here is a view of the starting line.  I believe there were about 150 runners registered.

As for my splits, I went through the first mile in about 5:45 pace, a tad under what I was aiming for.  

Since I was still struggling with my head and chest cold, I knew I wasn’t myself and I slowed down the second mile, going through in 12:15. Note to self: work on maintaining pace through the second mile...

With a mile to go, I definitely picked it up and ran a low 5:50-ish third mile. 

In the end, I finished as the second overall female in 18:53.  I would have taken anything under 19:15 due to my cold situation, but my sub-19 time was definitely worth the effort and I was happy.

Every racer had the "O" before the last name on their tag to make them sound more "Irish."

After the race it was time to socialize with some long-time friends.  Here I am again with Michele…both of us sporting our Oiselle singlets.

My friend Katie and I work together at school.  

Jolene had a great time...she was decked out in her green garb!  So fun!

Here’s Coach Jesse…he is partly responsible for helping me get to this point in my training…thank you!

My husband, Fred was there to cheer me on, along with my stepdaughter Alli.

Of course, my parents still come to every race that I participate in…they are my biggest fans (even after 20 years)!

Awards time!

This is my first gift certificate in years and years…Plus theater tickets to the local Civic Theater in Allentown.

And afterwards, I was starved so Fred and I got some sandwiches from Wawa and took them home to eat outside in our backyard.  

I finally was able to get my decaf hazelnut coffee!

What a gorgeous day!!

Overall, I was pleased with my effort, but felt horrible the rest of the day due to cold/allergy symptoms. 

Time to go to school and start the week…Have a great Monday!

Tracy

It’s Race Day!

Good morning and Happy Sunday!

Since race time isn’t until 12:15, I have a little time this morning to relax and get myself prepared.  I’ve already packed my bag...

 
...and ate a bagel topped with peanut butter and bananas.  

All I need to do is wait for my husband to return from his trip and we’ll be off! 

Yesterday I made a cake for my dad's birthday dinner since we’ll be celebrating tonight after the race.  I have to admit…I cheated this time.  I used a box mix and store bought icing…vanilla on vanilla.  However, I topped the cake with festive sprinkles and I bought these cute candles to light as we sing “Happy Birthday.” 

Last night, I made myself a pasta dinner, complete with baked chicken, a sauce made with veggies, and whole-wheat farfalle pasta.  A Red Box movie special rounded out my exciting, pre-race, St. Patty’s Day night!  

I’ll be back later with some 5k race results.  Have a great day!

Tracy