Chase:Every:Second

enjoying every second of life and running


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Ladders

This week has been the typical amount of busy. Monday night Rob and I headed out to a park. He did intervals on the bike and I did 6 Miles Easy. My legs were dead tired and having only 4 hours of sleep was not helping, this was not a great run.

6 Miles Easy (Tipton, 49:17, 8:13 Pace)

Tuesday was a great workout, Ryan had me doing ladders at the track. I did 3 sets of (200, 400, 600, 400, 200) and they felt really good! I loved how the distance varied, it make the workout interesting.

2 Miles Warm Up (ISU Campus, 19:11, 9:36 Pace)

6.21 Miles 3 X (200,400,600,400,200) @ 46 (ISU Track, 55:37.82, 8:58 Pace)

2 Miles Cool Down (ISU Campus, 10:34 21:08, Pace)

This morning I went to the track to do drills, turns out the fields were being treated so I ended up going home and doing part of the drills at home.

2 Miles Warm Up (IWU Track, 18:21, 9:11 Pace)

3 X 50s

3 Sets of High Knees, Butt Kicks, Quick Feet

Then tonight I did 6 Miles Easy in the neighborhood. And then attempted P90X Ab Ripper. Yowza! It was very challenging! ! I did get through a bit of each exercise. This DVD was definitely worth it!

6 Miles Easy (‘Hood, 54:21, 9:04 Pace)

Ab Ripper


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Flying Dragon

The adventurous weekend continued into Sunday. First, Rob met up with Ryan for a 10 Mile run. I went to a park and ran my 12 Miler. Michelle was a sweetheart and met me for 5 Miles in the middle. It was such a nice time to get to chat and get our workouts in.

12 Miles (Tipton Park, 1:38:47, 8:14 Pace)

Running Miles: 49.2

Then Rob and I both rushed home to get ready to head to Chicago to go sailing on Lake Michigan! Our friend Jeff is a Skipper and invited us along with our other friend Chris to go sailing! It was unbelievable! So much fun!! Plus I LOVE Chicago!!

The boat that Jeff rented was called “Flying Dragon”, I love the name!

Me overlooking the Chicago skyline.

Ah! I love you Chicago!!!

Sailing.

Me at the helm, making a turn watching the arrow at the top of the mast to make sure I keep us in the wind. Chris being first mate and watching the boat traffic.

Rob at the helm, he took to sailing quite well!

Beautiful sunset.

An absolutely amazing day!! Definitely a great way to spend an evening and enjoy the city.


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SupaFly

The last couple of days have been super busy, let me try to recap.

Friday was spent at the salon getting my hair darker. It’s very dark, but with all the running it keeps lightening up so fast. I doubt I will continue to get it this dark, but it’s fun to play around with the color and see what I like. I’m betting in the seven weeks until my next visit it will lighten up too with all the running in the sun.

Rob and I had a nice lazy lunch outdoors at one of our favorite spots. Then we got in our 5 Miles Easy and I did 6 X 50s afterward.

5 Miles Easy (‘Hood, 41:42, 8:21 Pace)

 

Then it was on to a Peoria Chiefs baseball game (they are the minor league team to the Cubs). It was a lot of fun! A yummy MGD 64 and peanuts hit the spot. This game wasn’t crowed at all. We were surprised more people in the community don’t attend the games, it’s a nice way to be outdoors, chat away and cheer on the team.

I have peanut shell in my hair, nice.

Saturday was just as busy. First on the agenda was our second hill workout of the week. We don’t have many hills in our town, this one being grass makes it great for this sprinting type work. Thursday we ran up the middle and found the distance to be shorter, this time we went up the left hand side and it added another 100 feet.

We did a warm up, 8 Hills Sprints with walks down and then cool down around the area.

2.44 Warm Up (Jersey Ave, 22:01, 9:01 Pace)

1.23 Hill Sprints 8 W/Walks Down (Jersey Hill, 20:54, 17:00 Pace)

1.7 Cool Down (Jersey Ave, 16:11, 9:32 Pace)

This workout left me feeling sore in my right Achilles. We grabbed some bags of ice from the gas station and made ice baths.

Then it was time to put some flying back into this FlyRunner blog. Those who don’t read my ramblings regularly you may not have picked up on the fact that my husband and I built our own airplane. I haven’t been blogging about our flights because there hasn’t been any trips lately as Rob has been painting it. He is half way done! When finished it will be a partial paint and polish job, meaning that we want to leave the major parts of the aluminum exposed to show our rivet work. It was so much time and energy to put together that we weren’t wanting to cover it all up with paint. The plane isn’t even properly polished yet, so when we get done with painting that will be the next step and then it will really shine. 🙂

Us leaving for our flight. We headed over to Eagle Creek, IN to have lunch at Rick’s Boatyard Cafe and then to Trader Joe’s for some grocery shopping.

I love how all the farmers’ fields are green. Much nicer to look at than the drab brown of fall/winter.

Our view while we ate lunch outside. 

This trip wasn’t without adventure. We had lunch and took the pilot crew car to Trader Joes. We had a nice shopping trip and then stopped in at Starbucks. I got my first big city Starbucks mug (Indianapolis), yay! We got back to the airport to find out that there had been an incident. A plane had come in for landing and ended up on its nose. The pilot and passenger were unharmed, thank goodness. The FAA shut down the airport to do their investigation, which left us with a 3 hour delay. We spent our time and money at Best Buy and then had a light dinner at Rick’s. Once we were finally permitted to leave, it was so nice to get home. I was wiped from the long day and passed out asleep as soon as I curled up on the couch.


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The Hills Have Runners

This I will call my first official hill workout because it was truly dedicated to hill training and wasn’t just a regular run that happened to go uphill now and then. In 2008 I did try a hill workout on the same hill we ran today with my running club and failed miserably. Back then I was running in the 9:00 pace for a 7K and couldn’t hang with my group as they did sprints up the hill eight times. I made it up four times while lagging way behind and left the workout early and cried on the drive home, feeling like a failure. I promised myself I would go back out there and re-challenge that hill.

I didn’t intend for that rematch to take 2 years, I just got busy with the other aspects of running that I just never got around to it, not that I was all that excited to go back anyways.

Now that my training is to get my foot speed and form better, hills are a great part of that plan. Hill running is supposed to help force me to pick up my knees as I should in running and get my foot strike not too out in front. Plus it builds muscle strength and endurance.

Rob and I headed out and did 2 Miles Warm Up, 8 times up the hill @ 5K RP w/recovery walks down the hill, 2 Miles Cool Down.

2.14 Miles Warm Up (Jersey Hill, 21:46, 10:09 Pace)

1.11 Miles 8 Hill Sprints W/Walk Downs (Jersey Hill, 17:17, 15:33 Pace)

2.05 Miles Cool Down (Jersey Hill, 21:16, 10:23 Pace)

I conquered the hill by completing my sprints and actually left feeling energized! It was only after the cool down when Rob and I stopped that I felt how hard my legs worked as everything felt nice and sore, that good worked out type feeling.


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Track It

Yesterday was super hot. I had to run 6 Miles with 3 @ 7:20 Pace before our track workout. I got to do my miles around our college campus. It was so nice to see all the old familiar buildings, plus all of the new ones since we went to school. I was melting in the sun and not able to hit my paces at the end.

5.77 Miles Track Warm Up (ISU Campus, 47:59, 8:19 Pace)

Then it was on to track workout. Ryan met us and had Rob doing 400s. My workout was 12 X 200s (4 @ 46, 8 @ 44), it ended up being 4 @ 46, 6 @ 66, and then 1 400. I had some major user error issues and couldn’t seem to work my Garmin to save my life so unfortunately for this workout I don’t have all my splits. Collectively with recovery jogs:

2.52 10 x 200s, 1 x 400 (ISU Track, 2.52 Miles, 22:53, 9:05 Pace)

Followed by a cool down with Rob. 🙂

1.2 Miles Cool Down (ISU Campus, 12:39, 10:08 Pace)

This morning I took some time off work to meet Ryan at another college campus track for drills. First we did a warm up.

1.04 Miles (IWU Track, 8:21, 8:04 Pace)

Then it was a few 50s and onto drills. We did High Knees, Butt Kicks, Extended High Knees, Quick Feet and Laterals all on the grass barefoot. My muscles have been happily tweaked all day. I love the feeling of that good sore, worked out feeling. I can’t wait to incorporate these each week!

 Tonight I did my 6 Miles Easy on the treadmill.

6 Miles Easy (Treadmill, 1% Incline, 58:36, 9:46 Pace)