September Challenge: The 30/100

I'm so excited about what I have achieved last month. My local BGR! group decided to come up with a 100 mile challenge for the month of September for all of the ladies interesting in doing something big for that month and I did it (115.34 miles to be exact)!  There were several ways to achieve this feat. You could either run, walk, bike, skate, etc., to reach 100 miles by September 30th. I knew that I could possibly accomplish this goal with the new half marathon training plan I was using, but it wasn't a guarantee that I would actually run the distance.

The challenge basically required that you at least have 25 miles in the bank by the end of each week. It would ensure that you reached the 100 mile mark by the end of the challenge. My current half marathon plan would have me exceeding that weekly goal if I made it through without a hitch. I did, however, have an unscheduled cutback week in which I only maxed out to about 18 miles. BUT, I had my sites on accomplishing a second goal last month that I knew I would compensate for the shortage.

I am so proud of myself for accomplishing goal #2 as well. I finally reached my first 30 mile run week! I came so close twice last month, but just could get those extra 1 or 2 miles in. I mean, I could have, but it would have not been a wise decision on my part. Adding mileage comes with some basic rules that a runner has to follow in order to prevent overuse injuries from occurring. I mean technically I could have rounded my 28 and 29 mileage weeks to 30, but it just doesn't look the same on paper. LOL!

With these two personal records (PR) behind me I can now focus on the next two challenges that await me in 31 days. I have three races coming up real soon, but the big challenge relates to the two half marathons that I am running less than two weeks apart from each other - Myrtle Beach Mini Marathon on October 21st and Rock n' Roll Savannah Half Marathon on November 3rd. This will be my first time running two large races so close together. I'm very confident in my ability to do what I've set out to achieve. I've worked so hard at strengthening my body this summer and increasing my base mileage these last couple of weeks. My desire is to become a better athlete and grow in my running ability. I know it requires that I push myself here and there If I wish to become better at what I do. And I also have my sites on getting that Half Fanatic status also. And why not? I think I deserve it :-)

Happy Running!

Bring It? I Brought It!

This past Saturday, I completed my 90-day challenge with Beachbody's P90X2. This was a tough three months! My goal was to do all the required workouts while maintaining a minimum of 15 running miles per week. For the most part, I met my goal (I missed a couple of workouts due to fatigue). It was very tiresome, but I did remain strong and do what it was that I set out to accomplish. I can't say that I can recommend this approach to just anyone. The P90X2 program is very demanding on the body in and of itself without the extra application of running. What I gained in overall strength, agility, and flexibility, may have overshadowed my running endurance. My legs are strong, but tired. As I begin my next phase of half marathon training (Hal Higdon's Intermediate), I hope to quickly notice the positive changes that will occur in my running capacity as the days and weeks go by.

I am so proud of myself and how strong I have become because of P90X2. I know that all that I have sacrificed to complete the challenge will pay off in the end. I look to be a more powerful runner due to the increased total body strength, especially in my legs and core. Unfortunately, I didn't lose the amount of weight that I anticipated. I didn't follow the meal plan exactly and I attribute my lack of weight loss to the extra calories I burned doing double workouts--to which I did not add back into my diet. It's true that you have to EAT to lose weight when you workout so hard. All in all, I've lost a couple pounds and a few inches in key areas, but gained a lot of muscle as well. Once I get back into running full-time and incorporate certain P90X2 strength workouts into my cross training sessions, I know that I will meet my weight loss goals by my next birthday. Would I do it again? Hell yeah! I love this form of training. Honestly, I consider myself more of an athlete than just a runner. I really look forward to round two of P90X2 next summer.

Side note: I ran in a rainy 5K on Saturday evening. I really shouldn't have signed up for a race so soon after P90X2 and days before my half marathon training began, but it was in a small town in my area and I wanted to just be there to support the cause. Funny how a "fun run" lands you in second place in your age group (AG). I wasn't setting out for a new 5K personal best (PB) due to so many factors, nor looking to place in an event where my AG tends to have lots of faster runners. However, the running and strength training gods decided to see to it that I received some recognition for all my handwork and determination this summer. I just want to say thank you!

Happy Running!

Bodybuilding.com - Nutrition 101: Eat To Burn Fat

Diet and exercise can be a difficult combination to balance depending upon your goals. I'm discovering that increasing the amount of workout sessions I do in a week (or in a day for that matter) is causing my body to burn off more energy throughout the day, but not really allowing me to shed any significant amount of weight. It could be that I'm gaining muscle as a result of all the strength training I'm doing with P90X2, that I'm simply not eating enough calories to feed my body to really burn the fat or both. Note: I'm still running 3-4 days out of the week as well.

I don't know. It's a case of trial an error these days, but I'm determined to figure this thing out. Reading articles such as the one I have linked below does help though. I may have to give this one-week meal idea a go.

Bodybuilding.com - Nutrition 101: Eat To Burn Fat

The Running Bucket List

Like many of my fellow runners, I have created a bucket list of future races I would like to participate in prior to the end of this life's journey on earth. Some of these races will be completed within the very near future and some are a few destination races I would hope to run someday. I really think it is important to keep goal races on your list for motivation and to have something to always look forward to when you train.

Here is a list of a few race events that I have on my running bucket list and links to their online sites:

Near Future:
Little Rock Half Marathon - Little Rock, Arkansas*
Rock n' Roll Philadelphia Half Marathon -  Phila., PA
American Family Fitness Half Marathon  - Richmond, VA**

Bermuda Triangle Challenge  - Hamilton, Bermuda

Rock n' Roll New Orleans Half Marathon - NOLA
Divas Half Marathon in Puerto Rico - San Juan, PR
ING Miami Half Marathon - Miami, FL
Disney's Princess Half Marathon - Walt Disney World in FL
Marine Corp Historic Half - Fredericksburg, VA
North Carolina Half Marathon - Charlotte Motor Speedway in NC


*Black Girls Run! (BGR!) target race event
**National Black Marathoners' Association (NBMA) target race event

Interesting Races Considered:
Martian Half Marathon - Dearborn, MI
Area 13.1 Half Marathon - Roswell, GA
Safari Park Half Marathon - San Diego Zoo in CA






Awesome Destination Races:
Maui Half Marathon - Maui, HI
Wahine Half Marathon - Honolulu, HI
Centaur Subaru Half Marathon - Calgary, Canada
Great Wall Half Marathon - China *a true "someday" race*

WHAT'S ON YOUR LIST?


NOTE: At the present time, my interest is only on the half marathon distance. As I grow in my running ability, I will then consider the full marathon distance for future endeavors

lolofit Does it Again - 13.1 and 26.2 Style!

YAY! I'm sooo excited for my fellow runners with iPhones who are app geeks like me! I found out last night that the makers of the C25K and C210K app that I used when I first began running, have FINALLY completed their Half Marathon and Full Marathon (26.2 coming soon) running apps, again using the Jeff Galloway method. These new apps come from my favorite developers at lolofit. I honestly have to say that they create some absolutely fabulous training programs that allow you to customize to your liking. Whether you are a first timer or if you are a seasoned runner looking to improve on your race finish time and achieve that personal record (PR) you've been seeking. I also love how they utilize their Beat-Sync technology to change the tempo of the music in your playlist to match your pace and the customized run/walk/run ratio of your workout. However, for those of us who no longer require that training method, you have the option to eliminate the walking portion in it's entirety. This is offered in their other training programs as well. How cool is that?!  There are no other apps out there that allow you to do this. At least none that I know of.


For those looking to run their first Half Marathon, the app has a 17-week program. For my fellow vets of the 13.1, there is a 15-week speed training program available for us. Newbies to the full marathon start off with a 30-week program and then can progress to the 27-week speed training session. And like any other training program out there, you can skip ahead and begin at whichever week best suits your current running ability. You can perform this within the app itself. Note: Anyone familiar with Jeff Galloway's training will know that he uses a 3-4 day per week running program. If you desire additional mileage and/or training days, I suggest using the app as a supplement. 

I know I haven't covered everything about the apps, but here are some key highlights provided by lolofit and links to each program for more detailed information:

• Interactive coaching advice and encouragement by Jeff Galloway while you run.
• Includes periodic Magic Mile Test to measure your progress and dial in your pace.
• The time goal program includes Cadence Drills, Acceleration Gliders, and Speed Interval Training sessions to improve your form as you condition your body.
• Half point indicator to let you know when to turn around.
• Includes GPS tracking on supported devices for FREE.
• Works outside or on a treadmill.
• Completely interactive. Change your workout at anytime and your coach Jeff Galloway - and your music - will respond!
• Bonus Content: Download 15 tracks of high-energy fitness music for FREE (they've had some great techno in the past, but you can add your own playlist if you aren't into that genre). 

Half Marathon with Jeff Galloway: 
http://lolofit.com/apps/half_marathon


Marathon with Jeff Galloway - Coming Soon!: http://lolofit.com/apps/marathon


There are also other apps available for cross training as well. Check these out @ http://lolofit.com/apps


PLEASE NOTE: These are paid apps, but well worth the price they have listed (the Half Marathon app is $14.99). There are a lot of free training programs out there that can probably give you what you are looking for, but I do not regret any purchase that I have made in the past for one of lolofit's programs. The developers constantly provide updates and they do listen to their users.  Also, they are great about offering deep discounts for their new apps and at various times throughout the year for their older ones--sometimes for FREE. If you aren't ready to purchase the new apps for the full price, just keep checking in via the Apple App Store or on their Facebook page @ https://www.facebook.com/lolofit for the special pricing offer. 


Happy Running!


I am not affiliated with lolofit in any way, shape or form, nor am I getting paid to promote their products. I am just a consumer. 

A Game Changer: Finding the Lean, Training Plans, and Half Fanaticism

In order to become a more powerful and faster distance runner, there are a few key elements needed to achieve this goal -- a leaner, stronger body and a training plan that focuses on endurance and speed. I'm currently working on both. Since I have no summer races pending at this time, I opted to use the next few months to focus on my strength while losing a few pounds in the process. So it's back to Beachbody's P90X2. I've had the program since it's debut December 2011 and have used it on cross training (XT) days during my first round of half marathon (HM) training. I wasn't able to keep up with the P90X2/Running hybrid like I'd hoped, because of so much stress both forms of exercise puts on the body. I became too fatigued to keep up, so I had to focus more on my running and give Mr. Tony Horton (the man behind the magic) a break. Now, that I am in my "off season", I can ease up on the weekly mileage and devote my time to this awesome home fitness arsenal...and so far so good.

Property of Beachbody

This week is recovery week for Phase I of P90X2. Although, this new version of the X allows you to extend each phase for additional weeks, I've decided to stick with the traditional 90-day challenge so that I will have completed it prior to Fall HM training. I'm hoping that by that time, I will have lost a few pounds of fat and have gained increased core and upper body strength and have more powerful running legs -- something needed for those rolling hills coming my way in Spring 2013.

So, I'll continue to work on the physical for the next 60 days while using my mental agility to zero in on a new HM training plan for my goal races. I began with Hal Higdon's Novice 2 and it worked very well for me for my first two half marathons, but now it's time for me to step my game up a bit. In order to improve on my race finish time, I'll need to run more frequently and farther each week. I'm looking to build my base weekly mileage from 20-25 to a minimum of 30 mpw over the next six months. Higdon's Intermediate will get me there, but I'm also considering Ryan Hall's HM training program, since most of my online running friends are using and recommending that one. I would have to modify it a bit to fit me, but it will give me what I need and then some. I've decided to use the recovery weeks from P90X2 to test out each program before I commit. This week I will be using Higdon's Intermediate.

Property of Half Fanatics

I have quite a few races lined up for 2012-2013 and I'm attempting to be as prepared as I can to start and finish each and every one of them. My first challenge comes early this fall. I am registered to run two half marathons within 13 days of each other. And although I'm only going to "race" one and treat the other as a fun run, my efforts over the summer will determine how much it benefited me and have helped me achieve this goal. I look forward to this challenge! And also to reaping the rewards for accomplishing such a feat. No, I'm not talking about the big finisher's medals I'll receive. I'm talking about notoriety for doing something so crazy, so ridiculous (insert sarcasm). Yep! You guessed it. I'm looking to add my name to the list of Half Fanatics running loose out there in the world [Fanatic criteria]. And why not? I've discovered that I enjoy running 13.1 miles as opposed to smaller races which seem to require more out of you than a longer one. Distance is my thing now, and the general focus of my running career. But... don't look for a 26.2 race report (RR) just yet. LOL! I still have a couple more personal half marathon challenges to achieve before I reach that level of insanity (insert more sarcarsm) :-)

Happy Running!

I am not affiliated with Beachbody in any way, shape or form, nor am I getting paid to promote their product. I am just a consumer. 

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (completed)

11/3 Rock n' Roll Savannah Half Marathon - GA (completed)

Half Fanatics Here I Come! (accomplished)

2013 Races:
1/20 Charleston Half Marathon - SC (tentative)
2/24 Rock n' Roll New Orleans Half Marathon - LA (undecided)
3/9 Famously Hot Half Marathon - SC (saved for another year)
4/13 Palmetto Half Marathon - SC (undecided)
4/21 Divas Half Marathon in North Myrtle Beach - SC (undecided)
11/16 Anthem Richmond Half Marathon - VA (registered for Full Marathon)

*races have been updated 11/18/2012*

Tiaras and Feather Boas and Medals, Oh My!

And so much more of course...

Last Sunday, I ran the inaugural Divas Half Marathon in North Myrtle Beach. This was my second half marathon and one of the best experiences I have had so far. Not because I set a personal best (PB) but because I was able to enjoy this experience with my daughter, who ran her first 5K on the same day. She will be a senior in high school next year, and so I'm attempting to soak up as much mother/daughter memorable experiences that I can before she leaves the nest. She's my only child and so you can pretty much figure out what this means to me.

Okay, enough of the sentimental stuff...let's get back to the race reporting.

THE DAY BEFORE

We arrived at the beach on Saturday for packet-pickup and hotel check-in. I only live 2.5 hours away, so it wasn't much of a distance to undertake. The Expo wasn't that crowded at that particular time, so we were able to get in and out fairly quickly. I met a couple of my BGR! friends there and we decided to check out some of the vendors and take a few pictures to help commemorate the moment. After that, we left since there really wasn't anything else left to do there. I was a bit disappointed that this Expo event was nothing like the ones mentioned for their prior race events. Maybe it's was more lively on Friday due to all of the various activities being offered on that day. Eh, oh well.

After getting a quick bite to eat, we made our way to the hotel and checked into our room. I was lucky enough to make reservations at one of my favorite locations, Avista Resorts, which happened to be a half mile away from the Start/Finish of the race. And despite this being week two of a three-week biker festival, I was able to get a decent room rate (probably because hotel management was unaware of the Divas race when I booked my room).  How lucky was I? :-)

Before we got to comfortable in our accommodations or made any plans to visit areas of the beach, I made sure that we laid our gear out for the next morning, so that we didn't have to rush through it later. My daughter thought it was a bit silly to do this so early in the day, but after explaining why it's so important to prepare like this, she understood the idea. I have to admit. The bibs for both the half and the 5K where pretty sweet. Definitely one of the most appealing that I've seen so far. During early registration, everyone had the opportunity to choose which name they wanted on their bib to follow after the word "Diva". I just stuck with my first name - DIVA NIKKI. The tech shirts themselves were also nice, despite some objections to the design. Each Divas event has their own individual character on the shirt. Some with a lot more details than others. Personally, I would have preferred the Divas Marathon Series logo on the front instead.

Once we finished settling in our room, we decided to make our way outside to visit the area. We were able to see the partial setup of the racing lane and gauge its exact location from the hotel. My goal was to drive the course as outlined on the map, but I didn't get the chance to do so at the time. Next, we visited a few local stores to acquire some souvenirs and also gather some necessities to bring back to the hotel. There was a meet and greet scheduled that evening at a popular seafood restaurant, but I opted out. As much as I love seafood, I just didn't want to take the chance of eating something that would aggravate my system during the race. It's always best to stick with what you know. We decided to have a nice dinner at Ruby Tuesday's instead. I love their salad bar!

We made it back to the hotel before nightfall and decided to walk along the beach before calling it a night. The weather was really cool for this time of year, which made for a great weekend in and of itself. Was so looking forward to completing the race and then being able to relax and enjoy the area, since I opted to wait until Monday to check out. Nothing like having some cool water surging against your legs after a long run.

RACE DAY

No surprise I didn't get much sleep the night before, but I will admit I did better this time around compared to previous pre-race nights. I woke up a bit earlier to eat my usual breakfast of oatmeal and bananas. I also ate half of a bagel and downed some coconut water. I'm finding that this combination works for me before an event. I woke my daughter up to allow her to eat something and then we both got dressed to go. Out in the lobby and outside of the hotel, we saw lots of ladies dressed and ready to run like divas. We made our way across the street and began to do our half mile warmup to the start. It was VERY chilly that morning. I was a bit surprised actually. Earlier in the week, it was projected to be in the high 60s, but from what I gathered it was in the mid 50s at the start. I have to say that it was really a blessing for us living in the south, considering how hot and humid it has been for the past month.

After locating my corral, taking one last port-a-potty-break, and meeting up with my friends from BGR!, we lined up to pose for our race photo (always easier to get everyone together before the event and plus we look better, lol). There were a lot of us who came from near and far to participate in the Divas Half Marathon and the Girls 5K. We then all gathered hands and said a prayer for a safe race for each and every one of us. One of my friends who was running the 5K stepped in to take my daughter under her wing during their race and until I completed the half. I am so grateful for her kindness. I didn't even have to ask her. She just took it upon herself to do so. Thank you Ms. Dennis :-)

ON YOUR MARK, GET SET, GO!

Miles 1-6: I pretty much kept close to my average pace this stretch of the run. There were a few moments of congestion being that some of the course was on narrow streets in neighborhoods. Somewhere along mile 2, I noticed a couple 5Kers coming around the bend. Their race began 20 minutes after the HM so it was inevitable to meet up with some of the faster runners. Right before the HM and 5K path splits, I found my daughter. I slowed down to a walk and gave her a hug and encouragement, before we had to go our separate ways. And that my friends, was the highlight of the race for me that day. It was as close as we could get, at that moment, to running a race together. Someday, we will actually do one!

Miles 6-12: Lots of twists and turns, however, I was really impressed at my mile split at marker 6. I knew that I was in the right state to reach close to a 2:30 finish if I kept up with my current pace or close to it. During this portion of the race, we had to run about a 1/4 mile off Highway 17, before making it to the golfing area. I was not happy running on that busy road, since they had us facing away from traffic. I was smart enough to stay closer to the right, though. Once we got off the highway and back into the residential golf area, the course became a little hilly and full of turns on neighboring streets. My pace dropped about a min/mi, but I was able to forge through. Oh, I forgot to mention that the Divas Series has musical entertainment along the course. I think by mile 9 we had ran past 3-4 DJs. I even heard "Eye of the Tiger" at some point. No athletic event is complete without playing that song. LOL

Miles 12-Finish: Ahhh the home stretch. No turns, no hills... just a straight path before the final turn to the end. But because we were back on the main road close to the resorts, the lack of trees made this last trek a hot one. I saw a couple ladies bent over on the side of the road trying to catch their breath. The sun and the salt air can be bothersome if you are not used to it. The wind was pretty generous blowing from the sea that day as well, so that could have been a contributing issue. I kept pushing on, splashing water from my CamelBak onto my back. It felt really good.

Then I spot my hotel :-). I knew that the finish line was fast approaching. But hold up! As part of the event, you have to get fancy for that last half mile to the end. What Diva is not complete without her shiny tiara and hot pink feather boa. I grabbed my goodies from the lovely volunteers and placed them on, running my very best through the orange barricades, hundreds of spectators and other finishers, to that big pink balloon arch. Yes, I made it. I Ran Like a Diva and finished very close to my goal time. (Goal: 2:30 -- Official time 2:32:32) I was very satisfied with that!

I received my huge medal from a shirtless hunk and made my way down victory row where my daughter and friend cheered me on and took pictures. After getting my celebratory wine, oatmeal cookies and other fuel. I posed for yet another photo -- the finisher photo, and walked back to my hotel. From the location of my room, I was able to get a glance of other ladies making their way through those same barricades into their own victory. What a great day for a run. What a great event for any woman (or brave man). And what I beautiful experience to share with your daughter. I only wish that I was there to cheer her on as she finished. I will make certain to sign her up for another 5K race so that I can be there for her, like she was so happy to be there for me at the end.

Happy Running!

Race Results ----> Results Archive via Active.com

Place -- 1731/3063

AG -- 368/654

Gender -- 1712/3043

Chiptime -- 2:32:32

Clocktime -- 2:35:55

Pace -- 11:39

6 mile split -- 1:06:33

Race Training Plans:

Hal Higdon's Novice 2 Half Marathon Training (modified)

P90X2 by Beachbody (modified program)

Race Statistics:

Weather -- Temp 55 degrees (at start), Humidity low, Winds 14 mph, Partly Cloudy

Mile Splits -- Garmin Connect

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (registered)

11/3 Rock n' Roll Savannah Half Marathon - GA (registered)

Half Fanatics Here I Come!

2013 Races:

1/20 Charleston Half Marathon - SC (undecided)

2/24 Rock n' Roll New Orleans Half Marathon - LA (registration tentative)

3/9 Famously Hot Half Marathon - SC (registration tentative)

4/13 Palmetto Half Marathon - SC (undecided)

4/21 Divas Half Marathon in North Myrtle Beach - SC (registration tentative)

11/16 Anthem Richmond Half Marathon - VA (undecided)