Our Life on the Run

Welcome Back Winter

2012-02-12T20:27:00.001-06:00

After weeks of running in shorts and long sleeves, winter has returned to Missouri. This weekend was easily the two consecutive coldest days of 2012. I actually caught myself thinking about warmer temps and longing for the cold weather to be over with, then I realized it had only been cold for like 48 hours! Anyway, here is the forecast for the next few days. Looks like winter might decide to stick around...

Check out these pictures of

Pickle Creek I took after my trail run this morning

Here is a map of my run this morning; Hawn State Park is kinda in the middle of nowhere. It's a place where deer flock like the salmon of Capistrano and a squirrel on frozen leaves sounds like a massive beast!

Weekly Recap 47 miles: Monday 4 easy + weights; Tuesday off; Wednesday 7 easy + weights; Thursday Double 6 + 3; Friday 7 tempo; Saturday 7 trail + weights; Sunday 13 trail

Week That Was

2012-02-06T18:41:00.000-06:00

Monday: Happy Birthday Mom!

Sure is nice to play golf at the end of January in Missouri.

Tuesday: Aimee shows off her baby bump.

20 weeks, we are 1/2 way there!

I get back to work on #plankaday with help from Marlie.

Wednesday: Chicago Marathon

Will be one of the masses (45,000). Good thing I registered early, it sold out today in only 6 days. Crazy Runners! My friend Justin will also be running. Good Luck buddy! Only 243 days to go. Non running related. Who needs this much hair gel?

Thursday: Groundhog Day!

This is my favorite clip.

Friday: Special Delivery

Got these sweet onesies in the mail today!

Saturday: Last Frostbite Series Race

Aimee and Marlie ran in the 3 miler together for Marlie's first official race. I finished 10th overall (58:28) in this weeks 15k (9.3 miles) setting a PR by 4:18! After all 5 races in the series, I finished with 3 new PR's and 2nd in my age division. Mizzou beats KU! and @seedouglasrun brings back the Twitter Road Race.

Sunday: Back to the trails

In gearing up for the 50k (now 3 weeks away), Marlie and I went back to Hawn State Park. My goal was to run for 2 hours. There are two main loops, a 6 and a 4 miler, so I ran them both and it took 2:07:00. I backtracked a few times, bringing my total miles to 10.5 and about 10 minutes of my time was spent figuring ways to cross the creek without getting knee deep. After my last post about trail lessons, I discovered two more: 11) review rules #2 and #3 before running; 12) leap over logs, not on top of them.

Before The Run After The Run

Super Bowl commercials were not that great, but there were two that were running related, both involved dogs and both were funny.

Weekly Recap (35 total): Monday 5 easy + weights; Tuesday off; Wednesday 6 speed work + weights; Thursday off; Friday 4 easy; Saturday 15k; Sunday 10.5 trails.

Trail Lessons

2012-01-29T20:10:00.000-06:00

This week I signed up for the Post Oak 50k Trail Race. Thought I should run some trails in preparation. After two consecutive days, here is what I have learned.

1. Speed on the road = nothing on the trail
2. Look down, not up, forward, left or right
3. If you choose to look somewhere besides down; STOP
4. You will trip (and possibly fall). See #2 and #3
5. You will get muddy (see shoes on right)
6. You will get wet
7. You need trail shoes (on left). I recommend Saucony Peregrine.
8. You get to practice old junior high track skills like long jump and hurdles
9. Bring a towel for the return trip
10. My dog thinks he can catch a deer. Not sure what he would do if he ever did.

Anything to add?

Weekly recap 32 total: Monday off; Tuesday 4 + weights; Wednesday 6 + weights; Thursday off; Friday 8 tempo; Saturday 6 trail + weights; Sunday 8 trail

#TwitterRoadRace

2012-01-23T21:05:00.004-06:00

It's only been a week since completing Houston and I feel like I haven't ran in forever. I guess this is what happens when you log 700 miles from October-January then take a week off. Well, technically I did not take the whole week off. I unknowingly competed in the #TwitterRoadRace while running in the Frostbite Series this past Saturday.

Here's how it all went down. After 3 races I was second in my age division with only 2 races to go. Just so happens this past weekend was the longest race (13.1) of the series, and I was coming off the marathon only 6 days earlier. Aimee and I arrive in Forest Park to find icy roads and very little traction. Our goal was to just complete the races without getting hurt, especially the one carrying a baby. Slick? Yes. Traction? Random at best. PR-ing half way through the race? Yes-Sir!

I finished the race in 1:28:43, slightly behind my Half Marathon PR of 1:27:17, but I couldn't have been happier. My time was good enough to keep hold on 2nd place overall in my age with one race to go. So how does all this relate to the Twitter Road Race? Well, that night I was surfing around on Twitter and followed the hash tag to Doug's blog. If you click the link above you can read all about it. I signed up, entered my 5k split from the 1/2 Marathon that morning, and Wa-lah! Isn't Twitter great?

Weekly Re-cap 18 miles total: Monday: off; Tuesday: off; Wednesday: elliptical, weights and stretching; Thursday: 4 easy and stretching; Friday: elliptical and weights; Saturday: 13.1; Sunday: bike and weights

What you say?

2012-01-21T14:11:00.003-06:00

As you heard from Dustin's post, we had a great time in Houston. The highlight was D's 3:03 marathon. Just think about it...that is a 6:56 min/mile, for 26.2 miles!! I signed up for text tracker and had my phone with me on the race so I could track how Dustin was doing. I was so excited when I got the finisher text and knew he qualified! Critter's first trip could be to Boston next April!
For the race I wore a shirt that said "speed bump" and had an arrow pointing to my belly. When I first thought of this shirt I pictured myself with a bigger bump. Even with a small bump, people still got it. It was funny to see people's reaction. Guy's would yell out "go speed bump" and the girl next to him would "whisper", "she's pregnant" and then I would here from the guy, "oh!, ha ha, that's funny." Or I would run by a pack of girls to hear a collective "awwwww". Towards the end when I was walking I got a few "congratulations!"One lady gave some motherly advice by smiling and saying, "take care of yourself". As hard as it was to walk only halfway through the race it was funny to the reactions. One lady thought I was just giving up, waved her finger back and forth in my face, and said, "don't let them see you walking!" LOL, I guess she thought that would be motivating.
BTW...I didn't turn on my ipod the entire race! I thought I would get bored but I really enjoyed it. The race was totally different towards the back. People were more laid back and talkative. I was shocked at the number of people that would spot family/friends and stop to hand off clothes and chat a bit. That doesn't happen towards the front! You are lucky if you get a high-five. lol. It was a fun experience, and a beautiful day.
Anyways, back to the point of this blog. After every race we talk about the funny and interesting things we see along the way. I wanted to share a few of the unique signage we saw in the crowds. What you say???

"Run a better race than Perry"
"This parade sucks!" or "Worst parade ever!"
"Faster, I heard they're running low on beer"
"Chuck Norris never ran a marathon"
"your feet hurt cause you're kicking so much butt"
"Hurry, I farted"
"Hurry, Texans play at 12:00" (they had a playoff game that day)

Fun! Also, I have found a few items related to running that I really enjoy and I cant wait to share them soon. Stay tuned!

The Stars @ Night Are Big and Bright...

2012-01-16T19:30:00.003-06:00

Back in June I was sitting in a Wal-Mart parking lot, inside a fireworks tent, and decided to enter Aimee and I in the lottery for the Houston Marathon. We knew the chances of getting in were small, but we thought it would be fun to watch the Olympic Trials and then run the Marathon the next day. Fast forward six months: I got a new job, we moved, Aimee is 17 weeks pregnant and it was one of the best trips ever!

17 Weeks; The Finish Line for the Olympic Trials

Houston has officially taken my top spot for best Marathon. Not just because of the trails, but for the following reasons: 1) Organization; downtown start/finish with indoor gear check; fenced in corrals; easy to follow signs/directions 2) Port-A-Potties everywhere (nuff said), including inside the start corrals and after each aid station 3) Amazing volunteers and lots of them 4) Scenic loop course 5) Flat 6) Perfect weather (uncontrollable I know) 7) Finisher Shirt and Mug 8) Post race breakfast 9) It's a PR course!

The Women's Trial Race, Meb Wins, and I thrown the Javelin

We began Saturday by going on a 4 mile jog around downtown. It was fun to see all the final prep work for the course/trials and we also checked out Minute Maid Park, home of the Houston Astros. Next, we watched the US Olympic
Marathon Trials. Since they ran an 8 mile loop, we were able to see both the male and female runners at least 4 times each. As the race went on, Aimee and I worked our way to the finish and sat in the grandstands. The crowd was nuts and really cheered these athletes on to London. After the trials we went right into the expo to pick up our race bibs for the following day. The rest of the day was spent watching playoff football and resting.

Sunday morning we arrived downtown around 5:45 am to be in our corrals by 6:40 am before they closed them off. Aimee and I had both qualified for the "faster" A corrals which kept us up front and helps avoid too much congestion at the start. Another great thing about Houston is they separate the 1/2 and Full start areas and do not merge them until mile 2; this also cuts down on congestion. With Aimee prego she only ran a portion of the half and took several pictures along the way. Being towards the back was a new experience for her and I'm sure it was tough for her to walk most the race, but safety first there's a baby on board!

Thanks to the perfect weather and flat course, I was able to PR (3:03:20) which re-qualified me for Boston (3:05:00 for my age). My time is good for the 2013 race, but I have to wait until this September to see if I get in. In the meantime we are already looking into hotel options and so is some of our family!

After eating breakfast and filling my awesome finishers mug, we walked back to the hotel and decided to drive down to Galveston for lunch. It was an quick 45 minute drive, all interstate, and we were glad we made the trip. We walked along the gulf, saw Galveston's New Orleans style downtown, and watched the second half of the Houston Texans playoff game. We highly recommend this race, enjoyed being part of the Olympic Trials, and are always grateful for the opportunities we have to compete and run.

Galveston and the New Orleans Style Downtown

Houston Marathon Playlist

2012-01-12T12:19:00.002-06:00

After spending more time than needed on a playlist for this Sunday's Houston Marathon, I am finally finished. I was a little obsessive compulsive trying to place the songs with how I might possibly feel at that point in the race. All I know is this:

1. By mile 4 or 5 I'll zone out and won't know what the previous song was

2. By mile 15 I'll probably have skipped a song

3. By mile 22 I won't even know what's playing

4. If I am hearing Rage before mile 25 I have missed my goal (ala Bass Pro 2009)

Comments on my selections? Anything I'm missing?

On a music related topic, I just downloaded the newest New Found Glory album. If you are looking for some upbeat non-mainstream music to run to check it out. (Similar to late 90's/early 2000's Alternative/Punk)

2012 Olympic Time Trials - Houston

2012-01-10T21:00:00.002-06:00

This Saturday Aimee and I will get to see the top US Men and Women Marathoners compete for a spot on the 2012 London Olympic Team. These elite athletes will run a 2.2 mile loop before completing 3 more 8 mile loops around downtown Houston. Aimee and I have a hotel approximately 0.2 miles from the 1/9/17/25 mile markers and are looking forward to seeing them run.

Now you might be thinking, who would want to wait all that time before they run by again? Well, considering the men will finish the course in about 2:05-2:20 and the women in about 2:25-2:40 we won't have to wait all that long. Plus the men start 15 minutes before the women so everything will be spread out. If you would like to watch too, NBC is broadcasting the race from 2:00-4:00 pm Saturday afternoon.

The next day we get our turn at the course, only it's not looped. Aimee will be running the Chevron Houston Half Marathon and I will be running the full. We will not be on TV, but if you would like to follow us you can sign up here. Aimee is bib #22569 and I am #1533.

Long and Short race

2012-01-09T15:43:00.003-06:00

Saturday was a Frost Bite Series race in St. Louis. Dustin ran the long (20K) and I ran the short (5K). I thought this would be a great opportunity for me to be in a race and practice taking it easy for the Houston Half Marathon coming up this weekend. I don't get nervous at races, but something about being amongst other runners in a timed event gets my adrenaline going and I almost always start out too fast. As we got Dustin lined up for his race, we asked the attendant where I needed to go for the short race. She pointed about two blocks down the street and said, "Over there where those people are running. Looks like they already started". So I immediately took off and played catch up, since I was about 3 minutes behind. I continued to monitor my watch (because of the adrenaline rush I can't tell if I'm running too hard) and I noticed that I was running 8-somethings. It felt great to get my legs going, but I had to remind myself to take it easy and simply finish the course. I ended up running in the back with many of the parents pushing strollers. It made me think, "hey, I'm kinda like them. I'm carrying a baby too!" Although I bet they would remind me that it isn't quite the same, especially when we are going up hill and they are pushing an extra 50-60lbs as opposed to my 5. LOL
Dustin did really well. The first time I saw him he was 15th and in a pack of men. By the 12 mile marker he had pulled away and ended up 8th or 9th. Overall in the Frost Bite Series (averages of a series of races) he is in 2nd for his age category, which is fantastic particularly because he is actually training for a marathon so many races he ran in the middle of a long run of 20+ miles. He is running better than I have ever seen him run and I am really excited to see how well he runs in Houston.
Overall there were 1,400 race participants. The races were held in forest park so the roads weren't closed. It was a bit chaotic at times with all the cars and runners going different ways for different races. It made me happy just being around all the runners. Some people like to watch professional baseball or football players, but I love to watch and be amongst runners. They don't get paid the big bucks, and few of them take home trophies, metals, or prize money but I think they are the best. Heck, they even pay to be there!
I can't wait to watch the Olympic trials Saturday!!! I wish the best of luck to Dustin as he runs the marathon! I can feel that Houston sun on my skin already...

Running while Preggo: 1st trimester

2011-12-31T15:04:00.004-06:00

Hey all! It's been a while since I have posted! School really got intense this semester and I really feel guilty doing anything on the computer besides school. Dustin has done a great job keeping the blog up to date.

Dustin has been killing it! He has been logging record mileage which is means so much more when you are running around Farmington (uphill both ways, remember). He also has been tearing it up on the track. This week he finished his final mile repeat and hollered back at me, "4:52"! A PR in the mile for him!

While Dustin has been gearing up for a big race, running has slowed down for me. Not long after I found out I was pregnant it became difficult for me to breath while running. Actually, I couldn't walk up a flight of stairs without having to stop to catch my breath. Dustin always thought it was very comical. Pre-pregnancy, my heart rate would stay between 135-155 during a long run, unless I was pushing a little harder, for example, on a tempo run. When I found out I was pregnant and started breathing like I had a fat suit on I began monitoring my HR. I would start out around 155. There isn't much research on running while pregnant, but most "literature" says not to go over 160. That made it difficult. I knew which hills on the golf course that I had to slow down on, but I still had to stop and walk at times (hole 9!!). It was uber frustrating because I had just completed training for the STL Rock N Roll 1/2M and was doing well running-wise. It was like hitting a wall, but I was thankful that I was still able to run.

About a month and a half into my pregnancy I started feeling the typical morning sickness. I had to take 2 weeks off of all physical activity. After that, I got back into running by starting out slow with a few miles at a time. I found that if I was able to get up early enough then I could get a run in without getting sick. And actually, on the days I went for a run I didn't get morning sickness like I did on the days when I slept in. I guess my body is so used to running from consistently doing it for 16 years that I was more comfortable starting my day with a run. Still, there were a few times when I was dry-heaving in a Walmart sack on my drive to a morning run with the girls.

Although my little critter has already competed in 2 half marathons amongst other races, when I consulted my physician about running she cautioned me about the distance. She mentioned that she has personally seen women go into early labor and have other complications after a long run. She suggested that I stick to 5 miles or less, which I have done. It is much more important to me to have a healthy baby than to get a long run in or compete in a race. This puts me in a tough spot in a few weeks as Dustin and I travel to Houston for races. When we put our name in the lottery, we didn't know that I would be pregnant. We were really excited to find that we got into the races, Dustin in the marathon and I in the half marathon, because it is the day after the Olympic trials. So we will get to see some of our favorite runners such as Kara Goucher and Ryan Hall compete the day before we run. As of right now I will be running the first 5 miles and walking the remainder. My goal is to finish before Dustin completes the marathon :) but I am going in with the thought that if it is too hot or I get too tired, then I will drop out or not run at all. I guess we will see what happens. I know that it will be SO difficult to walk in a race as runners pass me. And, I haven't trained for an 8 mile walk...I'm afraid I'll get bored! I will be sure to load up my ipod before I start!!

Anyways...I am now 15 weeks along and feeling great! It has gotten easier to breath, and I have been able to decrease my pace a bit. Dustin is VERY supportive and I feel VERY blessed to have him as my partner (in marriage and in running) and the dad of the arriving baby Washam (aka critter)!!! I will do my best to keep you updated on my struggles and successes of running while pregnant. I know there are many others out there, but not a whole lot of research and stories to compare. Hopefully you enjoy the updates :)
Happy New Year! Blessings to you in 2012!

The Jog Strap

2011-12-27T14:03:00.003-06:00

This week I ran in the STL Track Club Frostbite Series Race #2 (of 5), a 10 mile race in Forest Park. After finishing 8th in my age division last time I finished 7th this time, but overall I sit in 4th place! Coming up a week from Saturday is a 20k that I will use as my last "fast run" before Houston the following Sunday.

Also this week, I ran a very successful track/speed workout and afterwords tweeted about it to Bart Yasso of Runner's World. He tweeted back! Check out screen shot below.

On Christmas Day I ran my longest training run ever; 24 miles. Surprisingly, I did not have to worry about a lot of traffic. The weather cooperated for the first time in several weeks and I was very thankful for this gift that I have been given and was able to share on Jesus' birthday. 24 miles is a LONG training run, so I had to have Aimee drop a Gatorade bottle for me along the route so I could refill my bottle that I was carrying. The run went smooth and I feel confident headed into Houston 3 weeks away.

Weekly Recap 71 Miles: Monday Double 6 + 4; Tuesday Double 7 + 2; Wednesday 8 Hills; Thursday off; Friday 10 Speedwork (see tweet); Saturday Frostbite 10; Sunday 24 Long.

Best Week Ever?

2011-12-23T15:10:00.007-06:00

Short post, but I posted lots of pictures and links for more detail.

Thursday 12-16: Went to a Blues game (see picture above).

Friday 12-17: Through Christmas cards, Aimee and I began telling everyone she is expecting in June (picture at top of post). See mom and dad's reaction below.

Also on Friday my students performed their Flash Mob at the school talent show. Check it out!

Saturday 12-18 and Sunday 12-19: Spent time with family and friends in Springfield before flying to Phoenix.

Monday 12-19 thru Wednesday 12-22: Phoenix! Running, Hiking, Golf, and way too much food!
Look at this menu and check out the "Cowboy Stuff". I did not eat again for almost 24 hours.

Thursday 12-23: Mizzou beats Illinois in the Bud Light Bragin' Rights Game (photo below), and Aimee and I made our first purchases at Destination Maternity.

Oh yeah, I also logged some miles; 53 total. Monday Double 6 and 4; Tuesday off; Wednesday 9 with 4 x 1 mile repeats; Thursday 8 easy; Friday off; Saturday 10 Tempo; Sunday 16 long.

Frostbite Series #1

2011-12-11T19:43:00.003-06:00

This weekend was the beginning to the St. Louis Track Club's Frostbite Series; a 5 race series held in Forest Park every other Saturday through the beginning of February. Runners earn points based on finishing place within their age division. With my long runs on Sunday and these races on Saturday it's hard to justify running at full "race speed", but I did decide to combine the race with my long run. Here's how I broke it down:

Arrive in Forest Park early enough to log 10 easy miles before the races begins and pick up my bib and timing chip. Aimee dropped me off and headed to Starbucks to get some studying done (she has finals all next week). By the time I got going, and stopped by Starbucks for warmer gloves, I was able to get in 9 miles before the race. I ran from the park towards downtown STL through St. Louis University with the Arch in the background the whole way out. Ran the 12k race finishing 25th overall and 8th in my age division. Not bad considering my "slower" race pace and 10 mile warm up. My age division finish eared me 15 points and I only finished 46 seconds behind 5th place, which would have netted 30 points. I was very appreciative of the runner behind me who pushed me the last 1/2 mile and boosted my confidence as I both ran harder and did not let him pass me. Following the race I took off on an easy 6 mile cool down to round out a 22 mile long run and finished at Starbucks to meet Aimee.

Next up in the series is a Christmas Eve 10 miler. The following day I have my longest training run at 24 miles. We'll see if I decided to do the same format. Loved running in STL and Forest Park, looking forward to doing it several times over the next few months.

Weekly Recap; 64 miles: Monday Double 6 and 5 easy; Tuesday off; Wednesday 9 Speed Work; Thursday 6 easy; Friday 10 tempo; Saturday 22 long (with 12k); Sunday 6 easy.

Magic Juice

2011-12-04T17:51:00.003-06:00

You are looking at a picture of what I like to call "The Magic Juice".

When I was playing basketball in high school I use to roll my ankle a lot; usually with a lot of bruising. I am sure we have all heard the term R.I.C.E. (Rest, Ice, Compress, Elevate). Not in this house! My mom was the master of magic juice. What is this magic juice you may be asking yourself? Well, it's as simple as taking Castor Oil (weirdly a laxative) applying it to the injured area, wrapping with cling wrap, then an ace bandage, and sleeping in it overnight. Boom! In the morning healed!

I have used this amazing healer for ankles after basketball, shoulders after baseball, and now foot and achilles while running. After a 10 mile tempo run on Friday morning my achilles was so sore and tight I could barely walk up the stairs, but insert magic juice on Saturday morning/afternoon and then again overnight......Pow! 21 miles on Sunday no problem! If you are ever in need, give it a try.

Thanks Mom!

Weekly Recap: 48 miles: Monday off; Tuesday Double 4 morning, 4 afternoon; Wednesday 800 repeats 9 total; Thursday off; Friday Double 10 tempo morning, 3 easy afternoon off with injury; Saturday off and rest with Magic Juice; Sunday 21 long.

Perfect Song for Today's Run

Turkey Trot 2011

2011-11-28T20:48:00.008-06:00

Washam's, Hurst's, and Coyan's

An odd number year can only mean one thing; time for our bi-annual running in the Springfield Park Board Turkey Trot. With our families being separated across the state, Aimee and I only run the Turkey Trot every other year, but can't wait for those odd numbered years to come around. Just to put it into perspective, Aimee views the Turkey Trot as more of a "social gathering" than a race (hence the make-up for this years race).

The Turkey Trot is one of, if not, the state's largest 5k race with an estimated 8,000 runners. What we enjoy more than the large crowd is the number of friends we can see all in one place doing something we both love. In addition, we love running in downtown Springfield, and through the campus of Missouri State. I once again missed a sub 18:00 5k, but was proud of my effort and look forward to using what I learned in trying again next time. Aimee took an easier pace this year running with several of her girlfriends, one of which is 6 months pregnant. I think she might have enjoyed this race just as much as any as they coasted along together.

Aimee, Teresa, and Rachel

Here is a rundown of who we met up with at the race this year: my childhood best friend and second time 5k-er DJ and Ashley Gilmore, Justin and Teresa Coyan, Chris and Rachel Hurst, Ashley Bartelsmeyer and Rob Montgomery (ok, did not technically see them, but they were there), 5 former students: Dylan, Dalton, Sydney, Will, Krysta (who is now a sophomore in college), Richard Johnson (OMRR and MSU Runner extraordinaire), Paul Maness (always right next to me throughout local races), Bekemeier's (over the phone), Flood's (day before) and the MC Ned Reynolds (well I could hear him).

Weekly Recap 50 Miles: Monday 5 easy; Tuesday 9 tempo; Wednesday off; Thursday Turkey Trot + 4; Friday 20 long; Saturday 4 easy; Sunday 5 easy. The long weeks and doubles are upon me, Houston 7 weeks away.

Worst Run Ever?

2011-11-22T21:52:00.003-06:00

This past weekend was a long one for me. On Friday I left Farmington for Springfield so I could wake up early on Saturday and head to Lamar and officiate the Class 2 Semi-Final State Football Playoff game; total drive time 275 miles almost 5 hours. Before I left mom and dad's in Aurora, 6 mile easy run. Immediately after the game return trip to Farmington; arrive 8:45 pm. Next day long run scheduled with only one problem; forecast calls for wind, rain, and dropping temps.

Let me preface with "I HATE the Treadmill". There was no way I was running inside for 16 miles. Besides, I figured if I toughed it out in the rain, then I could handle anything on race day in Houston. Let me also state "I HATE the Weather Channel". Once again they are nowhere close to actual weather.

I start the run in light sprinkles which is immediately followed by downpour, strong winds, and rapidly decreasing temperatures. I thought I would combat the elements by running in St. Joe Park which only led to one more problem: hills. By mile 4 I am shivering and miserable and considering turning around and my Ipod earbuds are going out, but for some reason of pride I keep going. By mile 9 my legs are beginning to rub, chafe, and I can not keep the fuel belt in place. Funny thing about running in the rain; you really never think about anything else but how bad the run sucks, which only makes the run worse. When I finally return to the car 15 miles - 2 hours later, and 20 degrees colder, I can no longer feel my hands. This is really the least of my concerns, except I can't get my hands to turn the key to start the car.

I have never ranked "bad" runs because I guess I never really think a run is all that bad, or I just forget about it quickly. But, if I had to, this one has to rank up there with worst run of all time. To top it all off, we went to the Rams game that afternoon and I think I would have rather been back out in the rain.

Weekly Recap: Monday 5 easy; Tuesday 9 hill repeats; Wednesday 7 easy; Thursday 9 tempo; Friday off; Saturday 6 easy; Sunday 15 long. Total 51 miles.

Forest Park

2011-11-06T21:01:00.003-06:00

Mom's cow had twins!

First, congratulations to all our friends who participated in the Bass Pro Marathon and Half Marathon this weekend; we are proud of all of you.

This weekend Aimee and I stayed in STL across 64/40 from Forest Park. Just like anytime we go anywhere, we got some runs in along the way. I had never ran at Forest Park before, but immediately saw why it is so popular. It never seemed that odd to me running on trails in the middle of Springfield, but running on trails, in the middle of: interstates, a zoo, golf courses, a forest, a college campus, million dollar homes, and...oh yeah in the middle of a city of roughly 2.8 million, that was an experience all its own.

Forest Park was awesome. The exterior loop around the park is almost 6 miles long with both a paved and gravel trail to run/bike on and countless interior loops throughout the park. The scenery is always changing (as you can read above), the elevation varies and you are never alone. In addition to Forest Park, you can venture ever so slightly off the path and run around the amazing campus of Washington University, or through the streets of upper-class Clayton and The Central West End.

Saturday morning, we ran the exterior loop of the park for an easy 7 miles including the distance between our hotel and the park. Sunday morning we ran in the Clayton PD 5k as part of the STL Track Club 1/2 Marathon, then returned to the hotel for a nice 9 mile cool down bike ride around Forest Park and Washington University. Despite the hilly course and constant headwind, I was able to run a decent 19:04 good enough for 3rd overall and first in my age category. I am hoping with flatter ground, I might be able to finally break 18:00 minutes at the Turkey Trot later this month. After both running and riding our bikes in the strong wind, we are trying to decide which is harder to do in the wind. At this point, I think toss up.

Recap of all the activities we were able to accomplish from Friday night to Sunday morning within a 5 mile radius of the hotel: Dinner in Central West End, Forest Park Run, Race Packet Pick Up, Wedding in Clayton, Lunch at Rigazzi's in The Hill, Zoo and Golf both at Forest Park, Schlafly Bottleworks, 5k in Clayton, Bike Forest Park and Washington University, Shopping at The Galleria.

Weekly Run Recap (44 miles): Monday 6 easy; Tuesday 8 easy; Wednesday 8 tempo; Thursday off; Friday 8 easy; Saturday 7 easy; Sunday 2 mile warm-up, 5k, 2 mile cool-down.

Rams Win

2011-10-30T21:05:00.003-05:00

Tigger makes herself at home

In this great week of sports for the city of St. Louis and the state of Missouri, I escaped the reality of beginning my training for January's Houston Marathon. Even though the Braves collapse led to this week's possibility for the Cardinals, I must admit it has been a great experience to witness and watch unfold living so close to STL now. Yesterday I had a great idea while running; I told Aimee that we should go the Rams game today against the Saints then walk over to the victory parade. We ended up not going, but watched all of it unfold on TV; a Rams win and a World Series Parade.

Aimee has already purchased a Championship T-shirt and I am looking forward to the next season when I hope to experience the same, only with my team. On the running front, I looked up my stats from the 1/2 last weekend in STL and I officially finished 76 out of roughly 14,000 runners. I'll take that!

I started using my new reflective gear this week and wondered how I ever safely ran without the light? I was so confident in the light that I decided to run out of town onto the trail that surround St. Joe park. I made it a few hundred yards in before the constant staring of beady eyes made me paranoid and I decided I could wait until weekend daylight runs to venture out there. However, running the golf course is now easier than ever.

Weekly Recap: Monday, off; Tuesday, 8 hills (with deer eyes staring me down); Wednesday, 5 easy; Thursday 8 tempo; Friday, off; Saturday, 4 easy; Sunday, 15 long. Oh, and check out this Chuck Norris running joke.

STL Rock-N-Roll 1/2

2011-10-23T21:49:00.005-05:00

This weekend Aimee and I ran in the inaugural Rock and Roll Marathon and 1/2 Marathon in St. Louis. Just like Nashville, this race was very well organized, large, and sold out. We did not stay but Sugar Ray performed a free post-race concert and they had bands every mile along the course. Below are our times from the race. Interesting note, Aimee has run the exact same time in here three last halves (1:47:01).

The start was very cool as we were facing and running to the arch, then ran by both Busch Stadium and the Edward Jones Dome. The route included lots of different aspects of the city, oh, and lots of inclines. Aimee and I both feel like we ran harder than 3 weeks ago at Route 66 but both got the same times (me 10 seconds slower) and we were much more sore after the race. It was a tough course and the second half of the course really took a toll on your legs. The finish was slightly downhill and towards the arch after a long steady incline from mile 11 to 12.

We were able to stay with one of Aimee's good friends who just happen to live 1/2 a mile from the start/finish area, so we were able to walk everywhere (very nice)! We ate a nice meal at Spaghetti Factory the night before the race, PF Changs after, and found some places to visit next time we are in town. While picking up our bibs from the Expo Center, we saw there were auditions for America's Got Talent across the hall. It was very interesting to see all the "interesting?" people who were there for that.

Recap for the Week: Monday: off; Tuesday: 5 miles easy on treadmill (rain), Wednesday: 7 miles easy; Thursday 6 miles tempo; Friday: off; Saturday 4 miles easy; Sunday: 13.1 half. Houston 12 weeks out.

Below is a video I took of the finish line area after the race with my phone. It was a great set-up with the arch in the background. I also took a video of Aimee right after the finish.

Farmington = Hillington?

2011-10-16T19:57:00.003-05:00

Aimee working on my Atlanta Braves Boxers!

Southwest Springfield ain't got nothing on Farmington, or should I call it Hillington?

Holy Crap! This town is uphill in all direction. Aimee and I did our first long run (14 mils) this Sunday since we have moved here and man our legs were burning. The outer roads around our house are great because they are long, wide, and straight, but nowhere near flat. We both agree this will just make us better come STL Rock-N-Roll 1/2 next weekend and Houston in January. If we even encounter flat land we will be super fast.

Oh, and the wind is not helping. You know this time of year reminds me why I love summer running so much better even though it hotter. Alright enough complaining, I really am enjoying our new runs, I think this time of year just needs a little more embracing. And in that embracing spirit, this week I ordered two reflective vest and one headlamp for Aimee and I during our early morning runs so we will be more visible to oncoming traffic.

A recap of this week: Monday running off, 10 mile bike; Tuesday 5 easy with weights; Wednesday speedwork @ HS track; Thursday 7 easy; Friday off; Saturday 4 easy, 12 bike; Sunday 14 long.

The Thinker

2011-10-09T18:55:00.003-05:00

St. Joe park in Farmington is beautiful right now; all the leaves changing color, deer, turkey, and the perfect running temperatures. This 11 mile loop gives your mind time to drift, think, and zone out. Lately I have really began to re-focus on form, strength, and times among other things. Boston 2009 will have been 4 four years ago IF I ever re-qualify and the times will be lower the next time I try to gain entrance. Running has taken Aimee and I lots of places, places we may have never gone if not for running. A new school week begins in 2 days and I am teaching something new that may or may not be fully planned. Who plays football and what time this weekend? Can I get a full round of golf in today? Wonder what Aimee's thinking about? Last time I was here it took me this much longer or shorter. I bet I'll hit the next mile at that tree. Wonder what my family is up to? After I finish how about weights? If a bear popped out of the trees right now what would I do? These are some of the random things when given too much running time, but man it sure is beautiful.

On a side not, Aimee and I were watching everyone run today at Chicago and we really got excited for Houston even though it is 3 full months away. I never thought I would be a runner, let alone watch the live stream of a marathon. How fun could it possible be watching someone run? We loved it.

Back-2-Back Weekend

2011-10-04T20:42:00.004-05:00

After the Panther Run

This weekend was a successful one for Aimee and I. We made our first trip back to Springfield since moving to Farmington and had an excellent time with family, friends, and running.

Saturday morning we ran in the Panther Run @ Drury to benefit the Care to Learn Foundation. Aimee ran the 5k and I ran the 12k (7.5 miles). After a long summer of school, traveling, fireworks, and moving, this was our first road race since May's Fargo Marathon. The work we have put in over the past few weeks here in Farmington paid off as Aimee took 2nd in her age group and I took 3rd in my age group and 8th overall. With our age group places, we also racked up $35 worth of Bass Pro Gift Cards! In addition to the awesome age group prizes, this very well organized event also had free massage tables and several door prizes. All door prizes were valued at minimum $50 and most exceeded $100-150. The four grand prizes were 2 Trek bicycles and 2 Bass Pro Kayaks. Aimee and I did not win any of these, but these are the types of prizes you can bring in when your name is Doug Pitt, who is the founder of Care to Learn. This was an excellent event as we got to run parts of Springfield we were normally not around, and we look forward to running it again in the future.

Sunday morning, we ran in the Kickin' Route 66 Half Marathon to benefit Joplin Tornado relief. This event was unique as the whole race was held on Historic Route 66 from Lebanon to Springfield. Runners could participate in the Half Marathon, Full Marathon, 50k (32 miles), 50k relay, or 50 Miler. This was a special race for both of us as Aimee was 3rd female overall, won her age group, and just missed a PR by 2 seconds. I finished 3rd overall and 2nd in my age group with a new Half Marathon PR of 1:27:11. After running these two races and entering our times into the Ozark Mountain Ridge Runners "Runner of the Year" program, Aimee and I have both moved into the top 20 overall and continue to compete for Married Couple Runners of the Year.

Next on the list this fall is the STL Rock-N-Roll 1/2 Marathon on October 23, possibly the Bass Pro Half back in Springfield the first weekend of November, and the Turkey Trot 5k downtown Springfield on Thanksgiving Day. Looking forward to seeing everyone next time we are in town.

Aimee Finishing the Kickin' Route 66 Half Marathon

Christmas Comes Early

2011-09-26T19:15:00.003-05:00

It's beginning to feel a lot like....fall running season! Man we were overdue for some new shoes and Road Runner Sports came up big. After searching STL for some new shoes, Aimee and I took note of our favorites then checked them out online. We found exactly what we needed: size, color, free shipping, VIP discount, additional online coupons, and saved about $150! Oh yeah!

The shoes are getting water protection sprayed on them tonight and will be broken out tomorrow morning. The breakdown: Aimee went with Asics GT 2160 and Saucony Kinvara 2, while I got some Asics Speedsters and Saucony Mirage. Fall racing here we come. Next up is Drury 12k on Saturday and Route 66 1/2 on Sunday both in Springfield.

Frustrated runner

2011-09-22T18:54:00.003-05:00

A little blog venting today - I apologize in advance. This morning was a reminder that fall is here, which I am really excited about, but that with fall comes later sunrises. We tried to run a tempo run on the golf course this morning and it was pitch black. I almost fell twice and stuck my leg once before I decided my tempo run was going to be a jog instead. In Springfield we were able to run in the middle of the roads or sidewalks because they were lit throughout the night. I miss tempo runs on Battlefield. We really like it here and are getting settled in nicely, but running has been the biggest drawback. There are some good things about this area like how I feel much more safe running and the HS track is really nice. But, the logistics of getting to town on a small two-lane highway, hills, and lack of lighted paths are starting to frustrate my running motivation. Argh! Sorry to be the Debbie Downer, but there aren't always perfectly paved paths for Our Life on the Run.

Feeling Like Old Times

2011-09-18T19:24:00.005-05:00

Jones Dome 9/11/11.

This weekend, Aimee and I traveled to St. Louis for our long run on Grant's Trail. Running on the trail and driving through South County STL and Fenton to get to that trail made me feel like being back in Springfield.

Much like South Creek and Galloway Trails in Springfield, Grant's trail is about 8 miles long, paved, mostly flat, and runs through suburban communities. One big difference between Springfield Trails and Grant's Trail is the number of people using them. Aimee and I were never without another runner, walker, biker, rollerblader, or rollerblader being pulled by their dogs. Probably the coolest thing about Grant's Trail is running through Grant's Park and being able to see all the Budweiser Clydesdales.

After running, we spent the day in STL shopping and looking for new running shoes. We came across a couple new running stores in the area and familiarized ourselves with their websites in case we needed to find or register for a local race. We were excited to find some new shoes, which we ended up ordering online, and are ready for them to get here soon. Our fall running schedule is starting to hit full stride and now we'll be ready!

Rally Cap for the Braves (9/10/11) did not work.

Bikes!

2011-09-04T18:02:00.004-05:00

So, after months (maybe years) of wavering, Aimee and I finally broke down and bought some road bikes. This officially gets us 2/3 of the way to a triathlon. Unless you are Aimee, and you can already swim, which means she could do one tomorrow (very jealous). It's not that I can't swim, because I can, its that I can not swim multiple laps in succession without stopping to rest.

We purchased our bikes on Thursday from a local shop here in Farmington that also has two stores in STL. After buying the bikes we immediately rode them 6 miles home and returned to get our cars later. The next day, instead of driving the 5 miles to work, I rode my bike. Today, we took a leisurely 12 mile ride out in the country instead of running. We love our bikes, but currently our butts do not. We both think we need to invest in a more padded seat.

I am looking forward to my new adventures with the road bike, but will always keep running at the top. Once I learn to swim, look out triathlons here I come; but who knows when that will be. Totally off topic, but worth writing about, this weekend was the first football game of the season for Mizzou. Aimee and I, along with her parents, Joe and Andrew went to the game. Before the game, Aimee and I met up with some of my family: Aunt Linda (mom's sister), Uncles Scott (not pictured, he was cooking eggs), their son Kevin (not pictured he was playing hillbilly golf), their daughter Sonya and her husband Dustin. It was a blast and we look forward to going back!

Half Marathon training

2011-08-31T19:34:00.003-05:00

We are in week 2 of Half marathon training and all is well so far. Our main focus of training is the St. Louis Rock n Roll Half Marathon. Dustin and I are big fans of the Elite series because they have music along the course and your race bib is your ticket into a concert the night after the race. Our favorite is the Country Music Marathon in Nashville. It is where we both ran our first marathon together...all 26.2 miles of it, ensemble. It was a great experience, especially since we are big fans of country music. We especially like the fact that most Elite races are on Saturday instead of Sunday so we are able to go out Saturday night and see the city, celebrating instead of worrying about the next day's race. That first year we saw Phil Vassar in concert. I couldn't believe how many songs he has written for famous artists, especially for Tim McGraw. He even had a few hit singles that he recorded himself I recognized. I went home and bought a few CD's (yes I said CD...no ipods at this time) and loved them. He is an upbeat artist with fun, wanna-sing-along songs. A few years later we went back and saw Lady Antebellum. They only had their first single out at the time, but we could tell they were going to be big!!!
For St. Louis' first elite race they are having Sugar Ray for the free concert. That will take us back to memories of old times!! "IIII just wanna fly...". I'm excited to be a charter racer!
On Wednesdays we have speed work so we have been heading over to Farmington HS's track. Their track has a nice, newer surface so it has been fun to run on. Plus, the civic center is just across the street for post run stretching and abs. The only problem is that apparently the men's locker room is really warm so Dustin spends most his time getting ready in the morning trying to cool off. One of the guys getting ready today said that when he was in HS the wrestlers used to sit in the locker room before weigh-ins to sweat off some water weight. Geez!
We visited St. Joe park again over the weekend with a much better experience than 2 weeks ago. We tried to pick out a 10 mile route that was flattER. It still had some challenging spots, but it is good for us. My calves have been sore since we moved here from the changes in elevation compared to Springfield. They are getting so big that I have to take my skinny jeans off with the jaws-of-life.
Besides that, things are going well. We are getting settled and trying to get running routines down. We trail ran last week at pickle springs and stopped at the farmer's market on the way home. It's the simple things in life like a fun trail run, farmer's market, country sunset, and being able to see the stars that have made this transition easier. It's not all that easy for me to be at home all day studying by myself so keep the joyous, simple things coming!!

Warrior Weekend Photos

2011-08-29T21:23:00.006-05:00

I wanted to add these photos from our Warrior Dash; we were talking about it this weekend and how much fun we had and how we would love to do another, so I thought I would share a few more. It's easy to see that I stole a few from the website. If you wanted to buy the real one it was like $30 per picture! Glad I learned how to copy these non-copy photos using screen shot...

Aimee coming out of final mud pit

The 417 Mag Pic

Dustin jumping the fire before the mud pit

Welcome to Farmington! (and memories)

2011-08-10T09:18:00.003-05:00

Friday we set out on our last run together before the move. We got up early, warmed up, and headed down to the trail like we have done so many mornings over the last 7 years. We have ran on the Nathaniel Greene trail over 1,000 times. Marlie knows it by heart, along with the areas we let him run off the leash (he starts looking back at us pleading to run free if we forget). We know we aren't supposed to do that, but he really enjoys it and doesn't bother anyone. Only one time did a lady show us her notepad and pen while asking us what are names were so she could turn us in. HA!
We know that if you run really early you will run into a family of skunks that reside under the storage shed. We could tell you the distances from our house to any spot on the trail (which shifted a bit once we got our Garmens). The water fountain is only available in the summer and the water is normally warm. Although there are large signs saying not to feed the geese, there is always someone there doing just that (sometimes it is us with Max) -hence all the poo everywhere around the lake. We have learned that Marlie must be on a leash when we pass the pond, or else he will chase the ducks into the water and swim for hours while we call his name (remember John and Tracy??). Marlie keeps us entertained by bounding (not running - remember he is part gazelle) through the fields and stopping at his favorite creeks to get a drink and, sometimes, plop down in to cool off. This trail is also where I bonked in the last few miles of the Bass Pro Marathon to miss qualifying for Boston by a few minutes. I didn't run on the trail for months after that!
For the past three years the Washam 5K course ran on this trail. We are not sure whether there will be a forth annual Washam 5K, and if it will be in Springfield or Farmington. The greenway trails in Springfield will definately be missed. I hope all you Springfieldians recognize what a gem you have! The trails, Dustin, and I have had a good run!
Monday I ran on the golf cart path that goes around our house. It is a 5-mile run that isn't flat! I have a feeling that between golf and running this path and I will become good friends! Tuesday we went out to St. Joe Park to run a 6-miler. It was REALLY hilly. We finished the run and I could here the trail mocking us, "welcome to Farmington"! I got my first-ever mid-run calf cramp. I always wondered why athletes would run off the field with cramps because I only got them in my sleep. Now I know.
Running is going to be different here, that is for sure. I like to run hills from time to time, but there is nothing like stretching your stride out on a flat course. But, as long as we can handle it, the hills will make us stronger. Dustin sees it as a challenge; I see it as a reminder that I'm really not in as good of shape that I would like to be (and torture). We have a couple of ideas up our sleeves for changing it up (track, trail running, STL running club - we will post more about these later). As long as there is land, we can run.

Warrior Weekend

2011-08-07T19:09:00.006-05:00

The Before

Warrior Dash is advertised as the "craziest freakin day of your life"; well they got that right. Aimee and I traveled to KC the night before the run so we could hit up the power and light district one last time before moving to Farmington. The next morning we had our race at 9:30 am followed by a quick turnaround for the Kenny Chesney show at Arrowhead that afternoon/evening.

When we went down to our car in the parking garage Saturday morning (7:30 am) it would not start. All power worked but nothing when we turned the key. BIG problem. The race is 17 miles north out by the Airport and we are stranded, except our life saver Ashley was staying at the same hotel as us. She too was going to the concert and running Warrior Dash, but not until Sunday. We're sure she appreciated our wake-up call, especially when we ask to borrow her car.

Drive north, talk to insurance and towing about car issue, can't find parking lot, backtrack after directed by police officer, board bus (8:55 am), continue to deal with car issues back at hotel via phone, return to where we just came from, pick up bibs (9:18 am), bathroom, pre-race pictures, stretch (kinda), back of pack in line, get talked into doing some pull-ups, race begins (9:30 am), complete 3.10 hellish miles included: barbed wire, river crossings, tires, muddy hills, balance beams, hay climbs, wall drops, nets, fire, and mud pit with barbed wire (10:15 am), get medals, wait in line for bags (10:35 am) take post-race pictures (10:40 am) try to hose off, catch bus back, continue to talk with companies about car issue, arrive back at hotel (11:30 am), realize tow truck came by but could not locate car in parking garage, find new tow company, get late check out, try to remove all mud, tow truck arrives (12:30 pm), back up traffic in parking garage while tow truck loads car, tow guy informs me he could have fixed problem himself says it is security issue and tells me what to do, call mechanic to let them know I will be by shortly, meet Ashley in lobby with all our stuff plus hers to head to Arrowhead (1:00 pm), tow guy calls back and has car running is on his way back to hotel, have own car again (1:15 pm), McDonalds, Wal-Mart, check into new hotel by Arrowhead, meet concert group (2:30 pm) set up tailgate, tailgate in parking lot (3:30 pm), head in for Zac Brown Band (6:00 pm), Kenny (8:30 pm), Encore (11:00 pm) take down tailgate (11:45 pm), walk across street to hotel, hang out in parking lot, get to room, watch ESPN (1:00 am) Bed.

Craziest Freakin Day of Our Lives!

The After

Kenny and Zac

Hot, Hot, Hot

2011-08-05T10:30:00.002-05:00

In MO we have had a few weeks of 100+ degree temperatures. I have actually opted for the treadmill a few days this past week because it is just too hot! The nice thing about treadmills at our fitness center is that there are TV's everywhere. I forgot how much of a distraction that is! I don't watch much TV so it is fun watching the news and a few TLC/Bravo episodes :)
Wednesday we did speed work at Kickapoo. On our cool down back to the Meyer Center we realized it was 83 degrees. It felt so hot! We were reminded that that was the temperature at the Chicago marathon last fall when I finished. I couldn't imagine running a marathon in these temperatures!!! Crazy.
I can't wait for fall temperatures - its the best season for running! Looks like the west coast knows how to cool off - hopefully their weather drifts this way!

Aloha & Mahalo

2011-07-24T19:48:00.004-05:00

If a picture is worth a 1000 words then I will just let it speak. Aimee and I just returned from Maui and had the opportunity to run this amazing 1.5 mile path every day! It was Awesome! We are so blessed.

Doubles

2011-07-14T14:53:00.002-05:00

I blame this one on Runner's World:

In the July issue of Runner's World magazine, their featured training advice for peak performance is to "run doubles" for a gain in fitness and a competitive edge. So what do I do the next day? Now looking back it was more like a triple. Let me explain.

They suggest building up to a week that contains three doubles; I decided to start with only one a week for the next few weeks. They say if you are currently running 40 minutes a day you are ready for doubles. I have this part covered. They follow a formula that requires dividing your run in half for the morning run and three-quarters of that run should be in the evening. I take 8 miles divided in half for a 4 mile morning run, multiply by .75 for a 6 mile evening run. Instead of running 8 miles for the day I have just ran 10. Where does the triple come in? Well, the double runs were spaced roughly 12 hours (8:00 am and 8:00 pm) apart, but the next morning I ran a 5 miler around 7:30 am.

Not a math major but that comes out to 15 miles within 24 hours, or in this case a triple. Now I am recovering from extra sore legs which there is no advice on. Guess I am well on my way to that gain in fitness with a competitive edge. Thanks Runner's World.

Fall 2011 Races

2011-07-06T16:21:00.002-05:00

It has now been one full month since I broke my toe and things returning to normal. Over the past week I had a major breakthrough when I was to jump rope and do some burpees; but yesterday as I packed fireworks I realized I could move from the truck, to trailer, to ground, and not think twice about it. Also, my running has started to pick up and I am back to sub 8 minute miles with no pain or discomfort following the run. I think this week I will attempt running on back-to-back days for the first time since the break. In the meantime we have already registered for, or intend to run, the following races this fall. You should join us if you can!

Saturday, October 1: Panther Run 12k @ Drury University
Sunday, October 2: Kickin' Route 66 Mother Road Run
Sunday, October 23: Rock'n'Roll St. Louis 1/2 Marathon
Sunday, November 6: Cohick (Bass Pro) 1/2 Marathon
Thursday, November 24: Turkey Trot 5k
Saturday, January 14, 2012: US Olympic Marathon Trials (spectator) @ Houston
Sunday, January 15, 2012: Chevron Houston Marathon

"Break" from Running

2011-06-21T13:38:00.002-05:00

On May 21, Aimee and I ran the Fargo Marathon in Fargo, ND. We loved this run and would recommend it to anyone looking for a smaller "big-time" run. There were over 21,000 runners (most run the half), but it had a small town feel. There was good crowd support, the weather was awesome, and you get to start and finish at the FargoDome, which has plenty of space to park and relax both before and after the race. I was going for a PR, but went out too fast and tanked at the end, Aimee ran strong and consistent as always. Runners World Magazine ranks this as one of the friendliest marathons and we both agreed. Fargo was smaller than Springfield, but had plenty for us to do the two full days we were there.

After running the Fargo Marathon I was ready for summer and considering running another marathon in 3 weeks in Iowa then visiting Aimee at Creighton. I slowed down for about two weeks but wanted to really work hard during the summer and be ready to run several races each month in the fall, both fulls and halves. However, about two weeks ago on June 5, I smashed my foot into the bedpost and broke my little toe. I never knew how much I used this toe until I could no longer use it! Since then I have only managed to gingerly run three times and I am not sure when it will be healed. The lack of running has opened new doors to me though as I have picked up biking and swimming more and I am now looking at the possibility of purchasing a road bike which would be the first step towards competing in triathlons. The only problem with buying a bike in this house is we would need two, and obviously double the cost. Oh well; we'll get it worked out. Until next time...

Frisco RR Run

2011-05-01T17:11:00.002-05:00

Over the weekend Aimee and I ran in the Frisco Railroad Run; a 10 mile, Marathon, 50k, and 50 mile run on the Frisco Trail. The Frisco Trail starts in Springfield by the airport, and runs all the way to Bolivar; the RR Run starts in Willard. Aimee and I participated in the 10 mile event for the second year in a row. Since we are running the Fargo Marathon in 3 weeks, we also had our longest training run scheduled for Saturday, so we ran the race, ran back, and added a few extra miles to get our longest runs of 21 (Aimee) and 23 (Dustin) miles.

As for the race, Aimee was 4th overall female and won her age division, while I was 6th overall and took 2nd in my age division. With our finishing places, we were both able to pick up a sweet box-car trophy (this makes 2 in a row for Aimee)! This week we begin our taper and will be racing in the May Day 5k in Republic on Saturday, May 7th. I have been helping a group of teachers get ready for the event and we are looking forward to seeing them reach their goal.

In totally non-related Aimee and Dustin news, but running related new; a runner set a new record for time in a 100 mile race running just under 13 hours, which is roughly a 7:40 minute pace for 100 miles!!! Check it out.

Sub 5

2011-04-19T07:49:00.003-05:00

I have to brag on Dustin. This morning we did speed work on the track and Dustin ran mile repeats. On his 4th, 1-mile repeat he ran a 4:54!!! 4:54!! It was on a track (level, not down hill) and it was windy, so this was no easy feat. This is Dustin's first sub 5-minute mile and a PR for him by 12 seconds! I am so proud of him! He has been working so hard and it shows.
Now, if he could just keep that up for another 25.2 miles and win us some money hehe :)
You're awesome babe!!
~AW

3 Twentys

2011-04-18T20:56:00.006-05:00

For the first time in training, I have completed three straight weekends of 2o milers. In the past I have only ran two twenty mile runs. This time around I still have one more to go and it will be 23 (my longest training run, period). Also new to me during this round of training is several tempo runs of 1-8-1 or one mile warm-up, 8 at pace, one mile cool down, 4 x 1 mile repeats, and maxing out with 60 mile weeks.

I am following a more intense program with hopes of running a PR or at least returning to BQ (Boston Qualifying) time. Speaking of Boston, today was the 115th running of the marathon and what a race it was. You check it all out here. Not only was the world record broken by the top two finishers, but the fourth place finisher, American Ryan Hall, ran the fastest American male race ever. Needless to say the race was super-fast with ideal conditions for running including a tailwind. I learned the records would not count because of strict regulations that Boston does not meet including: too much elevation drop between the start and finish, and not starting and finishing within a certain distance. Boston is a point-to-point marathon, which is what makes the tailwind so important; it is always at your back if blowing in the right direction. Of course when I ran Boston you could have fooled me it was a net elevation loss, but I guess the five miles of hills from 16 to 21 are placed just right?

All the Boston coverage, plus being 5 weeks out from Fargo, and my decreasing times have got me excited to race again. Now all I need is a little Spirit of the Marathon from Netflix to keep me going. I'll be checking that out soon. Pictured below is my training log from the past several weeks. I have been racking up the miles.

Seattle!

2011-03-29T07:35:00.001-05:00

It wasn't easy running in Seattle. Our hotel was in the middle of the city (which made for good shopping) so it seemed as if we had to stop every block to wait for a street light. In addition, meetings started at 7:00am. By the time we showered, stopped at Starbucks (when in Rome…) and walked to the convention center it didn’t leave me much time for anything but a quick 30 minute treadmill run. The first morning I was there was the only day that I was able to go for a run outside. My friend Stephanie ran with me. The best part of running in the city was all the distractions. We ran down around Pike’s Place Market and saw all the fun shops around Seattle. At one point we turned a corner and were surprised by the giant Space Needle. We just kinda stumbled upon it. I was glad we did because it turned out being the only morning when it wasn’t rainy and gloomy. Actually, it was a beautiful morning (I say morning because it didn’t make it to the afternoon before it rained again); the water sparkled, the large boats were majestic, and the market was live with vendors setting up for the day. I was able to catch a glimpse of why so many people brave the gloom and rain for the beauty of summer and fall. That morning we only ran less than 5 miles but I enjoyed the time with Stephanie and running around Seattle, especially since we didn’t have time for much of anything else with our busy conference schedule.

Running With Tony

2011-03-26T09:22:00.003-05:00

So, this is the Weather Channel's idea of 10% chance of rain?

I have a colleague at school who is training for his first marathon, the St. Louis Go!, which is only two weeks away. So, earlier this week, I ask if he wanted to run together on Saturday morning since we would probably be going the same distance. He was all for it, but preferred not to run in the rain. We decided to keep an eye on the weather all the way up through Friday before making a final decision and as of yesterday it was only calling for 10-20% chance of rain Saturday morning until 9:00 am then the chance increased to 40-60%.

We decided to go ahead and run, starting at 5:30 am knowing our 16 miles would take roughly 2.5 hours putting us well ahead of the rain. When I woke up this morning I checked The Weather Channel one more time only to see the chance of rain decrease to 10% max up until 9:00 am. Perfect. No rain on the radar. Out we go.

8 miles into the run, at the farthest part of our run away from the house, downpour. Not only steady rain, but the wind is blowing and it's cold. Like in the 30's cold. All I can think about is "great Tony is never going to run with me again". However, he turned it into a positive by saying that if he can run in this he can finish his marathon. I told Tony that two weeks from now he could look back on this run when he reached mile 20 and be motivated by either finishing the cold-rain run or by thinking I can't wait to get home and strangle Washam! Either way he would be motivated.

Big ups to Tony and running through our unpredictable spring weather and for putting in the miles to prepare himself for St. Louis. Weather channel however?, next time up your % so at least I can think well, they told me it would rain. Run over, glad to be done.

Out With the Old...

2011-03-19T09:56:00.001-05:00

Last week I made a big decision in my life; I finally purchased a new watch. Not just any watch, but a Garmin GPS Forerunner 110! Since I started running in 2005 I have been using a the very trustworthy Wal-Mart Velcro Stopwatch special. Actually, I have had my Wal-Mart watch since college and will continue to keep it until it quits working. That watch has been lost, found, soaked, sun burned, and used over and over and over again through 6 years of training runs, countless local races and multiple marathons. And it still works! On the original battery!

But enough about Wal-Mart watches, lets talk about this upgrade. The Garmin keeps track of time (of course), pace (no more math in head while running), and distance (just put it on and go). It beeps every mile and shows my split for that mile and has made running that much easier without a lot of planning before or during the run. As you can see on the display screen from my run this morning I ran 18 miles in 2 hours and 20 minutes for a 7:48 pace. Sad to see you go Wal-Mart special, but I'll keep you around, that is until your battery dies (if it ever will).

Following My Own Advice

2011-03-10T20:50:00.003-06:00

This week was the first meeting for the teacher running club I started at school. We are meeting every Tuesday after school at 3:00 pm to run, have fun, and prepare for the May Day 5k. I was inspired to start the group when I realized how many of my fellow teachers had taken up running or had a desire to do so. Before our first run, I sent an email out on Monday reminding everyone that we would meet rain or shine since there was an 80% chance of rain Tuesday afternoon. I also added a little note at the bottom of the email titled Washam's Useless Running Tip #1. In this useless tip, I encouraged the group to not make excuses for not running based on the weather. At the time it seemed like good advice.

Fast forward to Tuesday morning and my planned eight mile tempo run. Wake up, get dressed, light drizzle, out the door, sprinkles, light rain; I am only .3 of a mile away from the house. First thought, run later; second thought, cut run short; third thought follow your own advice. I decided to combine all three by cutting my run short and running later, but try to tough some of it out based on my previous email.

2.5 half miles in @ the turnaround point for my revised 5 mile run, total downpour, wind in the face, and freezing cold, I am headed home. However, on my way home all I can think about is my own advice so I decided that I can't possibly get any wetter and finish out the 8 miles. Sometimes I should keep my useless wisdom to myself.

Half Marathon Fit for a Princess (or 6)

2011-03-04T16:03:00.009-06:00

I am a HUGE fan of Disney Princesses so when I saw that Disney held a Princess Half Marathon I knew that I had to go!!! A few years went by and it never seemed to fit our schedule. Finally, I realized that Dustin wasn’t really interested in participating in a run with a bunch of women dressed like their favorite Disney princess. Go figure. I decided I would see if some girlfriends wanted to go with me and if I couldn’t find anyone then I would just go by myself. I didn’t care. It looked like so much fun!

To my surprise, I found 5 other amazing girls that wanted to go with me. April, Nikki, and Christina had never ran a half marathon before and felt like it was time to give it a whirl. Rachel and Teresa thought it would be fun to run a relay. Their only problem was figuring out who got to run the leg that went through Cinderella’s castle.

At the race expo Rachel and Teresa realized that at Disney races the word “team” meant that they ran as a team, not a relay. They laughed as they took in the fact that instead of running 6 or so miles, they were signed up to run the entire half marathon!!! Turns out they both got to run through the castle.

I had trained for the race and was prepared to run it like any other half. On the internet and the flight to FL I learned from other “experienced” runners that there are many photo opportunities with many of the Disney characters along the race and that many participants run with cameras. So, I decided to take my camera and I ended up running all but the last 1.5 miles with Teresa and Rachel. I had a big smile on my face the entire run. I danced with characters, charmed Gaston (or tried), stood by Cinderella and Prince Charming, yelled “to infinite, and beyond” when I saw Buzz, ran through the castle, and had an absolute blast! All the Disney characters from my past were there and it was like I was a kid again. Plus, I received the tiara race medal that I have dreamt of for years. My only regret was that my favorite princess, Belle, wasn’t out when we ran by so I don’t have a picture with her. I guess I will have to go back again some day :)

Congrats to the finishers! I am afraid that they might have gotten their hopes up for other half marathons. This was the MOST FUN I have ever had running a “race”!! And finally, thanks to our hubbies and supporters at home that offered all the encouragement, congrats, and allowed us to go have so much fun together.

After looking back at my pictures I wonder if we ever really ran a race :). All the pictures with the Disney characters were taken in a quick moment in the middle of the race!!!

Here are some of my favorite moments:

Running into Magic Kingdom and seeing the castle on the horizon.

The beautiful weather and warm sun.

Lathering up with biofreeze. Why? Because we could.

Singing a beautiful duet with Christina to a song that Nelly, our neighbor, wrote.

Nikki almost falling in the fountain.

Scavenging for loaves of bread and eating them like pigeons outside a restaurant because we were so hungry.

Cruising in the minivan. The trusted Town & Country.

Lying on Sleeping Beauty’s bed…in the middle of the race.

Getting creeped out by Tarzan

Trying butterbeer for the first time with April in the Wizarding World of Harry Potter.

April putting on a headband that says “Will Run for Beer”, and never taking it off (jjk).

Trying to nonchalantly get pictures of the couple from Survivor.

“You told me not to change anything.” –Nikki’s pre-race meal

Nikki running a half marathon with huge hoop earrings. So impressive.

The bald guy dressed as Cinderella.

Watching some of my best friends have a great time together even though many of them had only met on the plane ride over.

Getting pink roses from “my princesses” as a thank you for the trip. The pleasure was all mine ladies!

Irony at "Run with the Wind 25k"

2011-02-26T15:36:00.002-06:00

Today was a busy day. This morning I headed down to Sarcoxie for the Run with the Wind 25k. The course takes you from Sarcoxie HS to Carthage HS and this would be my very first 25k. The race started @ 9:00 am and I also had tickets to the MSU Bears game @ 12:00. So, I wanted to park my car at the finish in Carthage and get a ride back to the start in Sarcoxie so I could leave as soon as I finished the race. Found a ride no problem, only to find out that when I returned to Sarcoxie my freshly charged Ipod is mysteriously dead. Ah, "no problem" I say, there is a charger in the car....oh wait it's in Carthage! Ok, so not really a Shakespearean tragedy, but I did manage to survive. However, I really could have used some music around mile 12 when my legs decided to stop picking themselves up off the pavement and felt like I was lifting cinder blocks with my quads on each step. This is what I get for running a race at a longer distance than I need too, but I kinda had that 10 foot tall and bullet proof feeling going into the race. Thank you rolling hills and very little flat ground for bringing me back down to reality. I obvisouly managed to PR since it was my first ever 25k in 1:53:08. After finishing the race I managed to make it to the Bears game by halftime, but it was well worth it to see them win their first MVC Championship ever. Record crowd of 11,000 + and in 10 years of Bears basketball I have never seen an atmosphere like that except for when Jackie was playing. Go Bears! and Go Aimee! who will be competing in her dream Princess 1/2 Marathon tomorrow in sunny Florida. Good Luck sweetheart, I love you.

Grant's River Greenway

2011-02-19T08:37:00.001-06:00

This morning Aimee and I went for a nice long run (12 and 13 miles respectivley) on the Grant's River Greenway in STL. We are in town for a wedding that Aimee is in and we needed somewhere to run. While driving on I-44, we saw an overpass marked with the Greenway Logo that was close to where we were staying, so we looked it up (Grant's Trail). It's always so hard to run long distance while traveling, but this made it super easy. Aimee and I both commented on how we never imagined St. Louis having something like this inside the city, but it was well maintained, very clean, had mile markers, and there were lots of people using it. We were very impressed. Probably the best part of the whole trail was actually getting to run by Grant's Farm. You can even see the world famous Budweiser Clydesdales along the way. After running, I was asked by two different groups of people about the trail who did not live here, which was kinda ironic since neither did we, but I just started rattling off info like I ran it all the time (or had just finished it for the first time). I bring this story up because soon as we get there it is 5:30 am, dark and no one else is around. Then another car pulls up and I ask the guy if the trail is marked with mile markers. He tells Aimee and I "it is, but I have never been able to figure out the system they use" and he tries to tell us approximately where we should turn around. So we take off and quickly realize that it is marked every 1/2 mile! In Aimee's words, "ya real hard system to figure out". In addition to this trail, STL has many additional Greenway trails throughout the city that will give us new places to run in the future whenever we are up here visiting and if you are ever in town and need somewhere to run, now you know where to go.

New Snow Shoes

2011-02-04T10:23:00.003-06:00

Tired of running on the treadmill (I only ran on it once), today I decided to make myself some new snow running shoes. As you can see I basically put some screws around the outside of an old pair of running shoes. I did some research online first and all videos suggested using 1/4 inch sheet metal hex screws. Since I did not have any of those and did not want to go out and buy them, I just used some 1/2 inch deck screws. I tested them out this morning with a 5.4 mile snow packed run and they worked great. Well, at least I did not fall. I am not sure if they were any better than normal shoes without the screws but it did not hurt my feet and I felt like I was keeping decent traction. I managed to keep under a 9 min pace, and the only difficult part was in the slushy snow. So, if you have ever wanted to try it out, I can tell you it doesn't hurt and it only takes about 5 minutes to assemble.

Training Part 11

2011-01-31T19:37:00.003-06:00

Today was the first day of my training for the Fargo Marathon in May. And with that the weather has decided to cooperate perfectly and by perfectly I mean negative wind chills and highs in the teens. Awesome. Mother nature is not really helping me stay motivated to pull my butt out of bed at 5:00 am to complete a 6 mile hill run. I made the first run this morning, now only 111 days to go. Look out Boston, you're mine!

Fargo!

2011-01-20T16:03:00.002-06:00

So today was a snow day and that only means one thing. That's right, time to sign up for our next marathon! What? Oh yeah, well it kinda goes like this: Fargo is at the end of the school year, a snow day extends the school year, now I don't feel bad about taking my personal day on the last day of school. Anyway, you can check it out HERE and now we know where we'll be running next. This will be my 11th Marathon and state #6 of 50. Not that I plan on hitting all 50 states but it would be a cool thing to do. Actually the Fargo Marathon route includes part of Minnesota so maybe I could sneak it in as two states? Average temperature in Fargo is 45 for the low and 70 for the high in the month of May. This combined with the super flat elevation should lead to one great race! Looking forward to this one. I have had it on my radar for a few months now since I started looking ahead to 2011 back in early December.

Next race for both Aimee and I is this Saturday, January 22. We are competing in the Resolution Run 5k here in Springfield. Women are given a 3 minute head start over the males. Should be interesting. We'll let you know how it goes.

Marlie and I register for the Fargo Marathon.

Cold Run with Surprises

2011-01-09T16:03:00.003-06:00

This morning I went for an 8 mile run. It was really cold and I was by myself since Dustin is taking the week off running (good for him!) before he starts training for his next marathon. I was on my way back (about mile 5.5) when I saw a black dog on the trail in front of me running my way. Normally, I would be scared. But, when I saw him skipping around like a gazelle then I knew it was only one dog: Marlie. Not far behind him was Dustin on a bike. He had 2 pairs of pants and his ski jacket on with the hood up but he was freezing. It is much colder on a bike than going for a run! It was such a nice surprise since I only saw one other person out the entire run. Plus, I feel so much more safe once Dustin is there with me so I was able to stick my mace in my pocket, stop looking over my shoulder, and just run. He had a speedometer on his bike so he let me know how fast I was going lol. It was one of those good runs where I kept a good pace and finished by speeding up. It felt great! I sure wish every run could be like this morning!

mmm...Vegetables!

2011-01-07T12:42:00.004-06:00

I know when I eat healthy I always feel better. Overall, my body feels cleaner, my mood increases, and I exercise (run) better. When I eat well, I avoid feeling weak or suffering from a sugar crash (it's not pretty folks). This doesn't come as a surprise to anyone, especially since there is so much research on the benefits of eating well. What does come as a surprise is how often I think cookies, ice cream, soda, etc are a good idea. It's funny - I know its not nutritional for me in any way, nor will I feel good after eating junk, but I still indulge in life's "little pleasures". Nothing wrong with that, or anything, as long as its in moderation. Although, I would love to be able to stick to healthy foods more often.
I always try to eat lots of veggies. I love veggies because they fill you up without many calories. Double Whammy! The problem is that they aren't as accessible as, say, a cookie. They go bad quickly, take preparation, and aren't normally found in gas stations or drive thru's when I need something quick or on-the-go. Something that I have found (and wanted to share) to make my veggies last longer in the refrigerator are green bags. I have Debbie Meyer GreenBags, but I think any would do. Here's a suggestion on how to use the green bags to get more vegetables in your diet:
Clean and chop up some veggies at the beginning of the week. Be sure to have a variety of color which provides more nutrition and vitamins. I like carrots, celery, sugar snap peas, cauliflower, broccoli, mushrooms, radishes, and bell peppers. Throw them in a green bag, fold over the top, and place in the refrig where you can see them! They will stay good for at least a week! You can use them as a side with sandwiches, as the main dish, or steam them for a stir fry - but remember, they are most nutritious eaten raw.
Another tip is that I always volunteer to bring veggie trays to events/potlucks. This way I know there will be something of nutritional value to help keep me away from overindulging but, more importantly, this gives me left over veggies that are already to washed, cut and ready to throw in a green bag for the next week.
This week I have had variety of veggies with dip and LF cottage cheese for lunch everyday. It feels great! If you don't like veggies - be a big boy/girl and try them for a few days. Studies show that you have to eat a food like vegetables at least 8 times before you can develop a liking for them. Ponder this for a moment - Think of the vegetables that you don't like. Did you eat them often as a kid? Have they recently been in your overall diet? If no, then give them a chance. Poor veggies. (side note: I tried radishes for the first time this fall and now they are incorporated in my veggie mix. Lots of nutrients!)
I don't write this post to preach. If you know me well, you know that cookies, brownies, and ice cream are my favorites, not veggies. This is as much to convince me as anyone else! We all need to keep in mind how important your personal health is to yourself and those that care about you, in addition to enjoying physical activity such as running. Take care of your body.
YOU ARE WHAT YOU EAT!
Happy New Year
~AW

Rave Run: Phoenix, AZ

2011-01-03T15:50:00.006-06:00

Over Christmas break Dustin and I visited Phoenix with my parents to celebrate their anniversary and feel the warmth of sun on our skin. There was a path that ran from our resort right to a city park in the desert that consisted of 60 miles of trails and mountains such as Camelback Mountain. We have really gotten into trail running lately so this was quite an adventure for us. We woke up every day and ran the trails – it was a blast! The weather was great; around 60 degrees. We would run along cacti, road runners, and the threat of rattlesnakes. We even saw a coyote when we were up in the mountains. Some areas were so steep that we had to walk or climb. I can’t even describe the fun we had together running those trails. It was so different than what we were used to in Missouri. We are already planning a trip back!

Winding Down Twenty10

2010-12-19T21:17:00.003-06:00

This week has been a little rough on both Aimee and I. She had 6 finals in 5 days, I had basketball games on back-to-back nights, and oh yeah - we were both sick! Great timing cold and flu season, but under the careful eye of Day and Nyquil we have managed to survive.

Being sick really makes running difficult. I have tried to keep 20-25 miles a week during December as I prep for another year of running, but this week I did not even run Monday-Wednesday, and after taking a sick day on Thursday, managed to get 5 miles in. Took Friday off too as my symptoms seemed to be sticking around and strongly considered not signing up for the Christmas mile on Saturday, but our friend Rod is the race director and I wanted to support his race so I just figured I would do my best. Well, 5:18 later, I finished 5th and took first in my age category. This is only the second one mile race I have done and I was not a good judge of speed starting out too slow and finishing with too much left. I really think I could have nabbed third place had I started better but fifth is awesome and look to improve next time.

As if running Saturday under the weather was not enough, I had agreed to run in a trail "fun-run" put on by Aimee's trail running instructor from Cox on Sunday. So Sunday morning Aimee and I headed out to the Little Sac River Trail for our first ever trail race. The course was roughly a 5k and there was a better turnout than I expected. The director stressed that is was a "fun-run" but there were a few other people there to "race", so I figured what the heck I'll give it a go. 23:37 later I had nailed down my first ever race win. Even though it was not an official race, and even though most people there could have cared less about their time, I will count it in my book.

2010 is almost over and I am looking forward to and planning out races for 2011. Looks like the Fargo Marathon in May might be my choice for a spring marathon along with a possible tour of Missouri races, but we'll see what Aimee and I come up with. I'll update as soon as we decide.

Running in the cold and Pickle Springs

2010-12-01T08:41:00.002-06:00

Brrrrr...it's gotten cold outside! We are starting to see less and less runners out early in the morning since it has been around 20 degrees the past 2 days. We both made great purchases a few weeks ago at the Nike outlet store. We purchased running jackets to help block the wind and keep us warm. They are thin and not obtrusive. That is the reason for spending a little extra on cold gear because they make great materials that keep you warm without the bulk. Speaking of our purchases...
The tags on the (obvious) winter running apparel all said "Stay cool" (maybe this is why they were at the outlet). I thought, for sure these should be "stay warm" since they are long-sleeved and heavier. I thought I would ask the sales associate. Her reply was, "ummm, well, you know when it is really cold outside and you get warm from working out??? Well this will help keep you cool when you are getting too hot from working out when its cold." Really? hmmm...I nodded my head and smiled. No further questions. It should be obvious that when running in 20 degree weather that I would want gear to help me "stay cool". Hilarious. Good try.
Dustin made the comment this morning that he felt like he was wearing a snuggie and could just curl up on the ground and take a nap. I looked at the frost on the ground and decided that I would rather nap at home. I could still wear my new jacket....
Our thanksgiving trail run was awesome. On our 2nd 2mile loop it started getting colder and rainy. Then it rained heavily. We both ended up slipping and falling a few times with all the leaves on the ground, but it was a BLAST. I don't think my dad and brothers thought so since they were walking and wearing wool coats (kinda get drenched easily).
The highlight of the trail run at pickle springs was when we started running down into an area where there were two large rocks (almost canyon-like, but smaller). We hadn't seen Marlie in a while so Dustin called for him. As we were waiting for him to run down the path, he flew over the gap over our heads. It was at least a 6 ft gap. He was just jumping and hopping and playing around. I'm telling you, Marlie is part gazelle!!!

Turkey Trot

2010-11-24T21:46:00.002-06:00

So tomorrow is Thanksgiving Day and everyone knows what that means? That's right, Turkey Trot! I love the Turkey Trot. Springfield's race is one of Missouri's largest 5k events, and unfortunately Aimee and I will be in Farmington. The Turkey Trot has a large race atmosphere and draws some of the top runners in the area. The course is new this year to accommodate all the additional runners that have helped this race grow in popularity. I have always enjoyed running on Thanksgiving morning before a day of feasting. Since Aimee and I will not be in town, we are planning our own Turkey Trot here in Farmington at a local trail. Aimee has really taken a liking to trail running and has even bought a pair of shoes! Back home though, I would like to wish everyone the best of luck in the race, including a colleague, Matt English. He is using some of my gear to handle the cold. Run fast Matt, it keeps you warmer and you are done sooner.

Reflecting back on the last race I competed in, the Bass Pro Shops 1/2 Marathon. The only 1/2's I have ever completed were part of marathons, so this was officially my first 1/2 marathon.
The weather was perfect and I ran very well. My goal was to break 1:30:00 and I finished in 1:28:00, so goal accomplished, and I was 15th overall, 3rd in my age category. I did get a sweet plaque for taking 3rd, way better than Aimee's coffee mug from last year. I am currently trying to figure out where I want to go from here. Continue to work on the 1/2 or back to the full and BQ? Either way, this year has been a good running year for me as I have logged my most miles ever and I still have about 5 weeks of 2010 to go.

I have included a picture of Aimee and I before the Chicago Marathon. I love this race and I am thinking about it for next year already. Also found out this week that the Rock and Roll series will be in STL in October 2011!

Trail Run

2010-11-13T10:48:00.002-06:00

Today I did a 4 mile trail run out at Wilson's Creek. I have gone out there before to run the 5 mile loop (road) but today I actually ran THROUGH the battlefield. It was awesome! The weather was great and the scenery was even better. I saw turkey and plenty of deer - they must be on the move since its the first day of rifle season. I'm no history buff, but I was there with one. We passed a log cabin from the 1800's, ran by where General Lyon was killed, saw the sinkhole where they put dead bodies, and ran up the "bloody hill". It was a blast!
I have been interested in trail running for a while but I am not familiar with the local trails. So, I got proactive, joined a group, and each Saturday we go to a different trail in the Springfield area. I talked to our instructor today about some trails in Arkansas and St. Louis. I can't wait to explore new areas.
I have enjoyed trails ever since I was younger when my family used to hike out at Pickle Springs or Hawn State Park, Elephant Rocks, etc. Farmington is surrounded by fun trails. I just hate having to drive to a location. But, I really enjoy trail running so I am going to try to convince myself that the drive isn't bad. I hope to do much more trail running soon!
~Aimee

Rain or Shine and Washam 5K update

2010-11-02T13:59:00.002-05:00

This morning's run was fun. It was around 45 and drizzling. Of course it was more fun when I was facing away from the rain, but still fun. Plus many trees have turned the beautiful shades of yellows and reds so it was easy on the eyes. I ran South Creek Trail alone so I was sure to take my pepper spray and was always on the lookout. As I ran I reminded myself of my self defense moves. Man, I was ready to throw down. Keeping the bad guys off the trails. I pity the fool who tried to attack me this morning.
I think I forgot to blog two things about the Washam 5K. One was that April either had her 2nd best time or PR'd on the 5K - yay! The other is that one of the speed walkers told me that the Washam 5K inspired them to do another one. She is getting the family together to do the Turkey Trot. That makes me so happy! That is why we started the 5K in the first place. Whether you walk or run, its about being active. Thanks for sharing Noelle!
We will be cheering on many friends at the Bass Pro Shop 1/2 and Full marathon this week. We plan to make signs for you in our yard which is about 1 mile from the finish. So far Garrett, Julie, Anita, Rachel, Debb (first full marathon!), Dustin and I will be running. Good luck everyone and let me know if you are running and I didn't mention your name!
~Aimee

Halloween Run

2010-10-31T11:38:00.002-05:00

This morning Aimee and I ran 9 miles of the Bass Pro Half Marathon course that we will run next week. I don't think I have ever run a race that has so many turns in it, but that helps keep things interesting. It amazed me how quickly I was able to memorize everything before we went out the door this morning, but I sometimes can't remember what Aimee tells me two seconds ago. I told her that I just remember what is important to me (jokingly).

The run was really nice and we got to see some different parts of town than our normal runs. Springfield really has some nice places to run through, especially downtown, the MSU campus, and Phelps Grove park area. One additional highlight of the run was seeing a female completing the "Walk of Shame" Halloween costume edition. After the run Aimee and I took Marlie on his normal walk, but since today is Halloween he got to wear his spooky skeleton costume on the walk. All other dogs were jealous. See picture below for proof. Good luck to all our friends competing next weekend in the Bass Pro 1/2 and Marathon. Don't forget the Washam party block only one mile from the finish line. We will be cheering you on!

Washam 5K pics and MSU run

2010-10-23T10:42:00.002-05:00

Hello all! I have made an attempt to send you the pictures (of you my dad and I took at the Washam 5K. Please let me know if this is not the case and they are not pics of you! I saw Rod this morning at the MSU run and he said that I had sent him a picture of Dustin and I. Ooops - I am really not trying to make sure everyone has a pic of us!! Please let me know if I sent you the wrong one.
By the way - Dustin took 5th place this morning and he said he felt really good running. We are getting our legs back! A car wreck outside of our house last night kept us up all night (again! We are going to know all the police in Springfield soon) so I told Dustin that I was just going to sleep in. He said that he would tell everyone on our blog that I lied about going blah blah blah. Anyways, I ended up going and I am glad that I did. The packet pickup was going extremely slow - as in 15 minutes went by without us moving forward just to pick up our packets that we had already registered for. It was getting to be time for the race to start, so I politely asked if they needed help. The lady said, "I guess so" so I stepped behind the table and officially took over packet pickup. I have been to so many races, I was even answering questions and getting people registered. Within minutes the line of 50+ people was gone and they started the race. I hope they didn't mind but I didn't want to be there until noon for a 5K!! People were starting to get frustrated.
Tomorrow is a 7 mile run, our longest since the marathon. Should be fun as long as it doesn't rain :)

Golf Course

2010-10-22T22:36:00.002-05:00

This week was my fall break so I stayed the week in Farmington with the family. It was a very relaxing time; we went antiquing, shopping, golfing, out to eat, etc. I got to meet my bud Nikki for lunch at 12 West and wine at Twin Oaks. I even hung out at the Bauhaus, a new coffee shop in town to watch a few lectures, although the Holy Grounds is my favorite in town. Yes, I have started drinking coffee...Ugh! It is really hard waking up early and walking to the next room to your computer listening to professors for hours without falling asleep. I used to walk into a room full of high schoolers which was never dull. Now I need the caffeine :)
At home I ran the path around the golf course. It was so nice! Each morning I ran while the sun came up and it was about the same temperature each day. There was no one out (I ran around 6:45) and no worrying about cars running me over. It was very peaceful. Plus, we are still in our recovery schedule from the marathon so each day I only had to run 5 miles. It was running for pure enjoyment.
Dustin is running the MSU Homecoming 5K tomorrow AM. I decided since I spent some money this week that I would forgo the $18 entry fee and be a cheerleader. I owe it to Dustin anyways - I can't ever remember cheering him on at a 5k because I have always raced with him. I need to pay him back for my races that he came to before he had been bitten by the running bug :) (it didn't take long!).
As long as our recovery continues to go well, our next event is the Bass Pro 1/2 marathon on November 7th. We did the full marathon last year. I am also planning to do the Disney Princess 1/2 marathon in February with my friend Nikki (girls trip!). I REALLY would like to do the goofy - but we will have to see about that. Dustin can't run it with me because he will be in basketball season. We vowed to keep our travel expenses down this year since I am not working, but it is just so tempting!!!!! Especially since I finally have some time now. Catch 22.
Dustin also mentioned competing in a race where we run the whole thing together - just like old times. We will keep you posted :)
Good luck tomorrow D!!!

Washam 5K was a hit!

2010-10-18T07:38:00.004-05:00

Thanks for all of you that came to the Washam 5K. It was a lot of fun and Dustin says it was the best yet. He was a little upset that nobody commented on his race number (299, 792, 458 m/s - do you know what this is? Hint: Dustin teaches science). Plus, we collected 53 canned/boxed goods for Grand Oaks Mission!! Some people commented that they forgot there canned goods. No worries, I am there every Thursday so just get them to Dustin or drop them by our house and I will deliver the goods :).
Qdoba was awesome! We are friends with the GM of Qdoba on Battlefield (by Buffalo Wild Wings) and the one on the corner of Kansas Expy and Republic road. He gave us a great deal on catering so that we could stay within our budget. Please thank him by patronizing his business (his name is Josh if you want to tell him how great it was)!!! I doubt anyone would mind buying/eating a Qdoba burrito/quesadilla/salad, etc for thanks.
If you have any suggestions on how to make it better for next year, please email me. We are open to any suggestions for more fun! Mom's cookies were yummy and a great help. Hopefully, if we are nice, we can recruit them again for next year. On the weather front (hehe), the temperature was so nice. It was a pleasant run, no matter which way you went around the lake, and it didn't get too cold sitting by the firepit later in the night. As soon as I get some school work caught up I will email you any individual pictures from our professional photographer that was on the course. We already have a design and slogan in our head for next year's t-shirts. We hope to see you all again next year!

Healing nicely

2010-10-15T08:18:00.004-05:00

This week we didn't run Monday, Tuesday, or Wednesday. On Monday we went on our biannual Andy's walk (although I wish Orange Leaf was closer!) and it felt good to walk around. Wednesday we both got massages. Thursday we went for a very slow 4 mile run. Hopefully we got some of the deep lactic acid out. We don't run again until Saturday and then we will run again on Sunday. The mile total will only be about 13 miles, which is good. We would like to be healed and back in the game in time to do the Bass Pro Shop 1/2 marathon. Our focus right now is to run a few half-marathons. I want to do the Disney Princess 1/2 marathon - any other princesses interested in going with me? I also want to do the goofy challenge in January but Dustin has basketball that weekend and can't go. It would be a challenge; not anything I would do for a PR.
This is our week to relax and reward ourselves.
Looking forward to the Washam 5K. The weather is predicted to be awesome! High 79, low 50.
5k, Qdoba, the moms' cookies, beer, firepit, friends, and family. Does it get any better?
Btw - thanks for following...
~Aimee

Chicago Marathon

2010-10-12T14:17:00.002-05:00

We are back from Chicago and had a great time! Chicago is my favorite US city and I think it may be one of Dustin's favs too. If you have read anything about the Chicago marathon, it got warm! The alert codes go from green to yellow to red (consider stopping) to black (shut down race; make you stop). On Saturday it was at green. For the race Sunday they changed it to yellow because of higher temperature predictions than expected. Dustin had finished and I was still running when they changed it to red because the temperatures got too high. A good marathon race day temp is around 40-50 degrees. When I got my phone after I crossed the finish it was 83 degrees.
Dustin did really well and ran his second fastest marathon time. Although he was 8 minutes shy of qualifying for Boston I believe he would have done it if it weren't for the heat! You can tell in both our times exactly when it started heating up! I ran well until about mile 12 when we got outside of the city and the sun was directly above us. I decided to just finish and enjoy the scenery for the rest of the race. I started walking through the water stops because I was so thirsty. Water made me giggle and I looked forward to someone spraying us down with hoses at each water stop (towards the end). Is it bad that I started salivating at a spectator's sign stating "cold brew", just to realize that it actually said "go drew"? lol I never walk during a race but I really took advantage of the city block-long water stops and it showed in my time! I ran my worst marathon time by 16 minutes. Oh well, it was fun and I felt good at the end. I don't feel that bad afterwards; Dustin has a bit of a limp - he ran much harder than I did!
In Chicago we passed by Ryan Hall on Michigan Ave (so cool!), ate Chicago-style deep dish pizza at the original Chicago Uno pizzeria (where deep dish began), had a pasta dinner with Team World Vision, spent 3 hours at an expo, ran along Lake Michigan (sat morning easy 4 mile run), drank 312 while playing bag-o, and shopped along Michigan Ave (got a new purse - thanks Dustin!). It was a great weekend! I will have to upload pics after midterms are over.

RAR!!!! It's carb-load time!

2010-10-07T16:15:00.003-05:00

3 days before the race means time to load up on the carbs. Oh yes, Dr. "low carb" Atkins completely disapproves (although I think his patients will all die of organ failure from carb deprivation). Right now I am shoveling in a huge bowl of spaghetti while typing so I don't waste any time - NOT! Really all you have to do is eat a higher percentage of carbs at lunch and dinner than you normally should. I bet most Americans carb-load daily :)
Sounds like fun, right? Well, it is until you start feeling like your the Stay Puff marshmallow man or the Michelin tire guy ( I wonder if they are cousins or long lost brothers). Between the lack of calorie burning from taper and the carb load, you are estimated to gain 1-3 lbs before the marathon. Goo!
I can't wait for Chicago - I'm actually really excited about it. I think it is because I didn't stress myself out over times (since my body didn't want to either) for months. I just relaxed and put the miles in that I needed. As long as the temperatures quit climbing (pray for a crazy cold front) I think it will be a good race.
To run a marathon safely, you need to have built a running base for at least a year. Then you train for 4 months. You must stay healthy and race day conditions need to be good. There are so many factors that go into a marathon that you don't have to think about for a race such as a 5K or 10K. You can do anything for a short distance, but when you are running for hours the smallest things add up. You can run while it rains, but after a while you get soaked socks which leads to blisters and broken skin. Running attire makes more of a difference when you have to worry about hours of rubbing and chaffing. The wrong shoes could make you loose your toenails. Eating the wrong stuff leading to the race could get you extended time in the porta potty. These are things people don't think about. But, since we have had some experience, we don't really worry about it. We've got our tricks and now it is all about fun and competition. Chicago, here we come :)

Yum Yum

2010-10-06T19:49:00.002-05:00

Qdoba Mexican Grill will be catering the Washam 5K with a hot taco bar. I've had it before and it is freakin awesome. Also, the moms (Ilene and Chris) will be making homemade cookies for dessert. Yum! Yum!

Random

2010-10-06T09:28:00.002-05:00

Had whole wheat waffles this morning (letgo my eggo) with almond butter and bananas. Yum! That meal always fills me up. I am getting nervous about the amount of people that are going to be in one place at Chicago. I just don't like to feel enclosed by a mob smelly runners. It makes me a bit claustrophobic. oh well.
Now I am attacking a Blueberry Crisp Cliff Bar and it is awesome. I don't normally eat this much in the morning, but it sounded good and healthy. Mama Jean's has a crazy amount of different types of cliff bars far from the normal peanut butter or chocolate chip. Yum again!
This morning was 7 miles with 2 miles at race pace. Dustin and I both ran about 15 seconds per mile faster than our race pace. I tried to do race pace, but I don't have a good mental set for my pace right now. And, in the words of Ricky Bobby, "I wanna go fast".

Food for thought.

2010-10-05T08:26:00.003-05:00

I thought of something this past week...

I have never been in a marathon with 44,999 other people. After Bass Pro I vowed to keep all marathon races under 5,000 participants. Believe me, I would not be running the Chicago if I wouldn't have qualified for the C corral. Dustin will be in B corral. It goes elite, A, B, C, D, and then open. There are only 12,000 people allowed in A-D corrals and you have to qualify to be there. I decide that would work for me :) Anyways, between the runners and the spectators (which I hear line the entire course!!) I will constantly be surrounded by people. Which brings me to my dilemma: what happens if I gotta do a farmers' blow? I guess we all just get to know each other really well. :)

I'm getting excited about Chicago. The forecast keeps getting warmer, which makes me a bit nervous. Pray for cooler weather please!

Washam 5K is less than 2 weeks away!!
~Aimee

Mile Repeat Day

2010-09-29T11:01:00.002-05:00

Today we ran mile repeats on Kickapoo's track. It was great. We both ran well and the weather was perfect (please be race day weather!!!). This morning was the first time I felt good while running during this training session; my legs actually were doing what I wanted them to do. I can't describe how good that feels. When my body is cooperating I can tell it when to run harder/faster even if it causes a little pain. Runs like this morning is why I run. I can't wait to get back out and run again. Looking back I am actually surprised that I still want to get up and run because I haven't had this feeling in a while. It's a little late in the training schedule, but maybe that is good for me. I guess better late than never :) Thank you God!
Dustin is teaching motion today in class so he is using his mile times from this morning to give the students real world problems when doing average speed calculations, etc. He knows that the students are more interested in learning when you can give them real data instead of saying "student A ran..." or "if Thelma was driving towards Nothing Town at 60 mph, and Andy was driving away from Nothing Town at 35 mph...". (we all know that one!) He is such a great teacher!
No XC practice today after school so we actually get to hang out! Yay! I went to his meet yesterday and had a great time. It brought me back to high school XC meets, except I don't think I really enjoyed the running as much then. Actually I was thinking about mile repeat day and how it seemed so much more difficult. That is because it was - we ran at 3:30 in the heat through fields. Being at the HS races gave me chills - what a great sport!

Signs of fall: falling leaves, desire for big mug of hot chocolate

It's a bird, it's a plane, no, it's TAPER time!

2010-09-26T12:46:00.002-05:00

Within 5 minutes of being home from church I had my signature sweatpants and sweatshirt on. It's a little cold in the house right now because we have the windows open, about 65 degrees, but I don't mind because I get to wrap up in my sweats. Normally I hate being cold, but this morning I welcomed it. It really isn't that cold, just cold enough for sweats and hot chocolate. Perfect. Today was the best running conditions for a long run yet! It was in the low 50s with mist that changed in intensity. It was windy, but not too bad. Dustin remarked that "it feels like Chicago". He had to get to a golf tournament so he ran earlier than I. We were running on the trail so I waited to get up so that it would be light by the time I hit the trail so I could see it (and any creatures)! 20 minutes into my run I saw Dustin. He had told me a wrong turn the night before and wanted to make sure I went the right way. How sweet! He went out of his way to make sure I was okay. It was so nice to see him. We shared a kiss good bye under the mist and parted ways. Sounds romantic until you think about how gross we were from running and that we were at a stoplight. Hehe - fun anyways.
I saw 5 running groups on the trail including one group of our friends Teresa, Justin, Rachel, Chris, and Nala. It's fun to see familiar faces :)
We carb loaded last night at DiGiaCinto's. I would highly recommend the spinach lasagna and tirimisu.
This morning's 16 mile run was the longest run we have left until the race. I am excited for the race, but also ready to move on to other events. I have ran slow for most of this marathon training and it has been very frustrating. I'm not quite sure what is going on - I must be having a mental block. Dustin is running well though and I wish him all the best at Chicago! We start taper now...I am going to try and cut out high fatty foods for the next two weeks in hopes that I won't gain weight over taper time :) I am currently eying the snickerdoodle cookies in the kitchen...crap!

On the downhill slope

2010-09-20T06:18:00.002-05:00

As I went to take Marlie for his morning walk, I grabbed my sweatshirt to put over a tank top, shorts, and flip flops since it is a cool, crisp day in September. NOT! I had to roll up my sleeves and was sweating by the end of the first road. It is so muggy!!! It was that way for our long run yesterday. We did 22 miles and ran for 1 hour in complete darkness to try and avoid some of the heat. It was 80-97% humidity with temperatures ranging from upper 60's to 70's. Hot, hot, hot! My goal was to maintain and survive and I did as I ran the whole 22 miles (not without complaining). Dustin said he did the "survivor shuffle" the last 2 miles...if you have ever ran a marathon either in high temps or when you have bonked you know exactly what this is!! I sure do (San Antonio 2008)!!! 22 miles is the longest we will run during training. This week we will finish with "race preparation" and next week starts our 2-week taper. After we ran we played 18 holes of golf at Rivercut with Mike and Nathan (Washam). It was fun, but Rivercut is hilly and gave our legs another nice workout. I'm not quite sure how Tuesday's speedwork will go - I have a feeling we will be a bit sore :)
~Aimee
P. S. No signs of fall, its too hot!!

Running in Republic

2010-09-17T13:41:00.003-05:00

Because of other commitments, Dustin and I had to run 10 miles before his XC practice started, before school. So, we got up at 4:00 and headed to Republic so we could at least get 8 miles in before we finished by running a few miles with the students. It was a great morning. We got lost and ended up on an adventure. We saw a spray paint arrow and decided it must have been from the May day 5K. Then we took a side trail that cut through a neighborhood. Finally, we saw Wal-mart which basically meant that we were no where near where we needed to be. We ended up right where we started and after 3 miles of running around, decided to take a 5 mile loop with which Dustin is familiar. Kinda funny, but we kept up a really good pace. We saw Julie B out for a run with a friend (at least we think it was her - it was dark, and we think she yelled Dustin's name). Who knew Republic's neighborhoods were so windy (I mean curvy, not wind gusts...I guess they are the same words??? Apparently I have never written windy) Anyways...

Should be a great weekend! Taper weeks are coming up. So is the Washam 5K!

More signs of fall: the Halloween candy aisle- I'm not really into candy but the shinny wrappers are fun, ads for Halloween costumes, pumpkin baked goods (did you know that because of last year's bad crop, Libby has NO canned pumpkin until October! I had to get some at Mama Jeans).

And the winner is....

2010-09-14T07:59:00.003-05:00

Congratulations to Ashley B, Ilene W, and Mike W for being the first to register for the Washam 5K and Post Party!!! You win all-you-can-drink beer on the night of October 16th! Congrats!

To everyone else- don't wait to send in your forms. I have received forms from others - feel free to email to be sure I received the form. And, yes, you are available....and, yes, you can make it 3.1 miles. I believe in you!
~Aimee

Getting Easier

2010-09-10T07:02:00.002-05:00

A week or so ago I got to the point in the marathon training where the runs aren't as scary (at least for me). When I start a training plan, the runs over 13 miles seem so daunting. But now, after I have a few under my belt, it doesn't seem so bad. I am at a point where the schedule tells me how far, and I just say, "ok", and head out for my run. No big deal. It could also be because the end is in sight. Peak week is over and gone. We only have one 20-mile run remaining. This coming Sunday is one month from race day! Yee haw.

Helping others at the Washam 5K

2010-09-10T06:55:00.002-05:00

This year the Washam 5K is having an optional food drive. Participants (and nonparticipants!) can bring in nonperishable items which will be donated to the pantry at Grand Oaks Mission. Here are some more ideas for items that you can bring: jelly, mac n cheese, canned goods (spinach, corn, peas, carrots, soups, kidney beans, green beans, chicken), boxes of cereal, cans of tuna (in water), crackers, spaghetti noodles and spaghetti sauce. Those in need really appreciate your donations! If you aren't going to be at the 5K, but still want to donate, you can bring your goods the week before the race and I will make sure it gets to the mission.
Enjoy the weekend!
~Aimee

I beat Dustin this morning by 3 minutes!

2010-09-08T08:27:00.003-05:00

That's right! My time beat Dustin's time this morning. Can you believe it?!!??? Ok, so I guess I should tell you that I cheated a little bit. This morning was an 11 mile run. Anything over 10 I always take my belt for hydration and carbs. But, today I didn't feel like filling my belt, wearing the belt, and then cleaning the bottles. So, I decided I would run 9 instead of 11. I felt so devilish. At the 4.5 mile turnaround point I actually caught myself let out a little giggle. I didn't do what the training plan told me to do today, and I felt pretty stinkin cool about it. I don't think come marathon race day it is going to matter if one time I ran 9 instead of 11. hehehehe - I still have a smirk on my face.
Dustin caught up to me with about 1.5 miles to go (he left the house before me). He is lucky my mace was holstered. He ran the rest of the way home with me, which was nice. We both talked about how heavy our legs felt. Peak week took it out of us!
So, yes, I beat Dustin. But I ran 2 less miles than he did :)
~Aimee
P.S. Another sign of fall - the Washam 5K registration forms are out! Do you have favorite signs of fall that you have seen? Email them to me and I will post them - or leave them as a comment. I LOVE fall!
P.S.S. I have officially lost 2 of the 5 pounds that I gained from training. Yeah!!! I have been keeping a food journal and if I can keep it up I will be able to lose the 5 by race day. I took a few steps back because of 417's restaurant month. That month was fun, but sometimes I would get so full that I couldn't sleep at night! Geez. Even though I am writing everything down, I still tend to go over a bit and if I am hungry I will eat. That is my body telling me to refuel. I just try not to refuel with cupcakes (as much) anymore.

Basic training program for 5K

2010-09-07T18:38:00.004-05:00

If you are interested in training for the Washam 5K, but you are totally out of shape, here is a suggested training regiment to help you feel ready. You can jog, run, or walk:

Week 1 (starting september 5): jog 15 minutes three times this week
Week 2 (9/12): 15 minutes (4 times)
Week 3 (9/19): 15 minutes (1 time), 20 minutes (3 times)
Week 4 (9/26): 20 minutes (4 times), 25 minutes (1 time)
Week 5 (10/3): 25 minutes (3 times), 30 minutes (2 times)
week 6 (10/10): 25 minutes (2 times), 30 minutes (2 times towards the beginning of the week), don't run the morning of the Washam 5K - Good luck!
*Cross training (swimming, biking, etc) on off days helps keep your cardio levels up but mixes things up a bit.

Keep in mind this is a VERY basic plan. Feel free to change it around or search the internet for a plan that better fits your fitness needs.
There is one hill in the race, but you go up it twice. It is the bridge that goes over Kansas Expy on the South Creek trail. You may want to add a hill or two into your training.

If you are looking for a PR - this is a great course. It is flat (except for the Kansas hill) and so laid back that many people have run some of their best 5K times. Try adding in a little speed work during your weekly workouts to lower your time.

Best of luck!
~Aimee

The perfect run.

2010-09-04T19:10:00.001-05:00

Saturday we had a perfect run. We didn't hit a PR and magical sparks didn't fly as we finished, but in this world it was as perfect as it gets. Perfect weather: in the 50's! Perfect running attire: for me I love when the temperature is perfect for shorts and a long-sleeve tech tee, Dustin prefers his long running shorts (he refuses to wear the short ones that cut up the thigh) and a short-sleeved tech tee. The perfect company: each other, duh! The perfect pace: it didn't even seem like we were running since we chatted the whole way. It also didn't help that we were excited to take off for the MU/Il Arch Rivalry game as soon as we got back. This is why we run.
~Aimee
Btw...A more signs of fall...fall scents (warm amber-wore it today), keeping our windows open, the fall edition of our prayer books at church. Gotta love it!

Signs of fall

2010-09-03T11:00:00.002-05:00

I've been taking notice of the signs of fall (my favorite season) lately: temperature lows in the 50's / high's in the 70's, pumpkin spice latte at Starbucks, being able to hear the Parkview band practicing in the morning, seeing pumpkin patches. Soon, the leaves will be turning colors and falling to the ground. My favorite sign is when Andy's has the Great Pumpkin Pie concrete which is the best thing that Andy's makes. It's up there with the Ozark Turtle. All I need now is to check my (e-)mail and see an invitation to a hayride/bonfire, and possibly a Halloween costume party :). I just love fall. It makes me so happy.
Nevertheless, the 12 mile run this morning was very pleasant. I didn't run very fast, especially the first 6 miles, but it was a nice run because the weather was fantastic. We had planned to run the trails but changed that plan after last night's rain. I'm not sure why I felt so weak. I have been known to be deficient in vitamins, minerals, and white blood cells, but it might just be because it is peak week and today makes 30 miles already! I think I might contact my general practitioner (whoever that is - I met him once 3 years ago) and get a little wellness checkup. It never hurts. In the mean time, I'll be sure to add in a sweet potato at lunch (potassium) and leafy greens with chicken for dinner (iron). Maybe that will do the trick :)
I hope you all get to enjoy the amazing weather this weekend! Happy Labor Day!

It's Peak Week!!!

2010-09-01T15:41:00.002-05:00

We are running 55 miles this week.
We have not had rain in such a long time that it took us by surprise this morning. I ended up running the full 12 mile tempo run inside of Cox Fitness Center and Dustin decided to split his run between the morning and cross country practice. He should be at practice right now and it is pouring rain! He is still having practice outside- that's a hard core XC coach :) Actually some of my favorite memories of high school XC were when it rained. I hope they are having fun.
(just got a call from Dustin - no XC practice because of lightening)

August 200

2010-08-31T20:13:00.005-05:00

So we finished the month of August with 210 miles! This makes our best calendar month of running ever. Even though we did not run everyday, that comes out to 6.77 miles per day for the month. Now I have to keep this in perspective because some people knock out over 100 miles per week, but they are probably getting paid to run. I am just extra excited since I know we put in so much of this mileage during this super hot month. Even though I do not want summer to go away I am looking forward to the cooler temps as we close in on Chicago and the opportunities to get in good, quality, fast runs are slowly dwindling.

We still have the full month of September to go, but with school in full swing, cross country, and football officiating, we seems to be seeing less of each other, more time away from home, and difficulties getting runs in (at least when we are fully rested).

A few weeks ago I turned 30 and Aimee and I had the opportunity to go see my beloved Braves in Atlanta for my birthday weekend. I am glad to report that after ending my 3rd full decade and beginning my 4th, my knees kept bending and my legs did not fall off. The best part about being 30 is I now find myself at the young end of the age category for awards in all runs and no longer at the high end. Hopefully my medal count will increase over the next year or so! Bad news, my Boston Qualifying time remains the same until I turn 35. Something to look forward to I guess.

Speed Work

2010-08-25T20:45:00.003-05:00

This morning we ran to MSU and back for our 10 mile run with 5 x 1000 meter sprints. It was a very nice temperature. In fact, I would love this weather to last another month! For Missouri, that is asking a lot! We may have a snow storm AND a heat wave before October comes :).
Then the low temp needs to drop in the 50's. In my opinion that is the best running and racing weather.
This morning Dustin and I got tummy aches during our run. I thought maybe we were running too fast for our intestines to keep up, but Dustin thinks it might have been the spicy salsa with chips, enchiladas, and corona dinner we ate last night. But it was oh so good! I would do it again :)
~ Aimee

Ice Bath

2010-08-22T21:22:00.002-05:00

Just in case you were wondering, I found the largest natural ice bath in the area on Saturday. LAKE TANEYCOMO!!!

On our walk

2010-08-22T21:07:00.002-05:00

Dustin and I took a short walk this evening and we got to talking about, you guessed it, training. We brought up the fact that, besides our two 20 mile runs, Saturday was our longest run. We are almost over the tough hump! Saturday's run really wasn't that bad. It was super hot but we split up the run which made it seem shorter. D and I ran the first 5 miles together and then he ran 8 with Russ and I ran 3 with Danny, both Team World Vision teammates. We finished the final part on our own. Any distraction or splitting of the run is cool with me!
I also did some anti-bonking research on the computer today. It got me excited about the race. My goals include 1. starting out slow, and 2. taking in water and carbs consistently throughout the race, even if I feel like one more sip of Gatorade will make me puke. I would really like to keep my mental strength strong through the finish. Towards the end I know I will be in pain but I have to tell my body to keep going! If it were easy, anyone would do it!
I have a more positive outlook on the race now. I will do my best to keep it!!!!
~Aimee

Sunshine Run

2010-08-20T15:12:00.002-05:00

The St. John's Sunshine run is scheduled for October 9th, one week before the Washam 5K. You can run a 1 mile, 5K, or 10K race. We try to run this race every year but this year we will be in Chi town for the Chicago marathon the next day. Maybe you should drink beer after the Sunshine Run to help train for the Washam 5K and post party the next week. PR's are welcome :)
~Aimee

Washam 5K registration

2010-08-20T15:08:00.003-05:00

I just finished the 2010 Washam 5K registration form and I am super excited. I will have D take a look at it and send it out first week of September. The race is 2 months away as of tomorrow (which is plenty of time to train if you haven't started already). I can't wait!!!!!
~Aimee

Stickin' with the schedule

2010-08-20T10:20:00.003-05:00

After looking at the advanced training schedule we are following, I noticed that we only have two 20 mile runs, 3 midweek 12 mile runs, and a handful of 10-11 mile runs. I didn't realize that we are only 7 weeks out!!! The last two weeks of marathon training are taper, so really that is 5 weeks of hard work. Plus we have some track sessions coming up which always break up the run. (Geez, I never thought I would look forward to sprints, but I do during marathon training) I think I will stick to the advanced training schedule, and just run at a slower pace than Dustin. It won't kill me, right?? :)
~Aimee

It's time

2010-08-18T12:47:00.002-05:00

It's time for Dustin and I to start running separately. We had planned this from the beginning, but now that we are here its a little sad. My fast pace is Dustin's slow pace, which makes it difficult for him to feel ready for the pace he needs to run on rest day. I ran by myself for years before I met Dustin, but now it feels different. Part of my is a bit upset that I can't run fast enough. I have come to the realization that different people run at different paces and that I will never run a 3:10 marathon like Dustin can. I do believe that I haven't performed to the best of my ability in a marathon and I don't know if I ever will but I will never be able to truly keep up with D. He makes running fast so effortless!
As I was running an easy 5 this morning (slower than I have ran in 3 years) I thought to myself, "If I am going to be running on my own, and I'm not trying to qualify for Boston, they why the heck am I running an advanced training program???" I looked up Hal Higdon's training program and even his advanced program seems better. The weekend runs are just as long but at least I won't be running, for example, 12 miles on a Thursday (tomorrow's run). Maybe a few more middle distance runs will help me get my enthusiasm back. I need it!
~Aimee

What a difference 10 degrees makes!

2010-08-17T19:02:00.003-05:00

This morning (12 miles)was the first time we have stepped out of the house to cooler temps instead of the blanket of heat and humidity. Throughout the run we were talking and joking around - it was just so much more enjoyable. Dustin noted that it seemed like such an easier run. Come Fall, come!
I absolutely love fall! It is one of Missouri's best weather traits. It seems like the last few years it has gone straight from summer to winter in Springfield (and then again from winter to summer) and I have missed out on a long season of t-shirts and jeans, bonfires, the Washam 5K, pumpkin pie concretes,colored leaves, chilly evenings/mornings, hangin on the back porch, and all those other things you do in the fall. I hope this fall lasts a long time!
We saw Justin riding his bike on the trail. Justin - Dustin thinks you're crazy for wearing long sleeves. It's not that cool yet! :P
~Aimee

When the going gets tough...the weak back off :)

2010-08-15T21:00:00.002-05:00

Thursday I decided that I wasn't going to worry about qualifying for Boston anymore. I still plan to run the Chicago Marathon, but I am just going to run it for completion, not for time. If the weather starts to get cooler and my times start to drop again then I will think about working towards a PR.

Friday we ran 17 miles and it was really nice. I didn't stress the night before and I didn't feel like a failure/loser for running 1-2 minutes slower per mile than expected. I sent Dustin on because I wanted him to finish with a decent time without me and I just ran along the route without a care in the world. It felt great - just like old times :)

I don't know about other female marathon runners, but it is mentally stressful for me to train for the full marathon. I try to be mentally tough, and I can normally shake it by about a month before the race, but before that I really struggle. I think I will really chill out now that I have taken the pressure off!

Tonight I ran 5 miles in the evening. It was warm but there was an occasional breeze. It was a really nice ending to my day! Looking forward to the week ahead...

End of A Decade

2010-08-12T10:58:00.004-05:00

August 12, 2010. The last day of my 20's. Where have the last 10 years gone? Wow! When I turned 20 the longest run I had ever done was the required 2 miles for making the baseball team. I don't remember how long it took, but I know I made it in time. Then, when I was in college I use to think cardio consisted of running from my dorm room to Plaster where the weight room was. I maybe use to do this once to twice a week. Looking back this run across campus was maybe 1/2 a mile. I eventually worked up to running "around the block" at SMS which was about 2 miles. I can also remember doing some track work @ Plaster that would consist of a 100m sprint 300m jog; 200m sprint 200m jog; 300m sprint 100m jog; and finally a 400m sprint. I thought I would die each time. Then I met Aimee......

So lets fast forward to 2003. Along comes Aimee and some weird desire to run in something called a Marathon. I use to look at running as most people probably do: a form of punishment, but not Aimee. She had ran cross country in high school and actually had this weird appreciation for running. Over the next two years we participated in a fitness center boot camp and my longest run increases to five miles (once!). After we get married in 2004 Aimee commits to a marathon in April of 2005 and I decide to join her. The rest is history. Now I have completed 8 marathons, qualified for Boston, and ran up Pikes Peak. And that is how my 20's come to a close with today being the last run of this decade. I only did four miles and most of it was walking with some time for reflection. I took Marlie with me and let him play in the creek. I am very thankful for being blessed with the ability to run the way I do, and being blessed with all the wonderful people in my life (especially my wife). Here's looking forward to the next BEST decade of my life.

Wanted to share a little photo of Marlie and I that shows the bond we share for his love of baths.

When the going gets tough...

2010-08-10T14:01:00.003-05:00

For me, training is getting tough. I have never trained for an early October marathon (always November or December) and adding June and July to training has been hot. I am used to one month of hot, but not three months. It is still 80 degrees at 5:00am!!!! Hopefully, it will cool off a bit next week but for now I am dealing with dehydration headaches and slow times. The long runs seem daunting and I stress about them and we're not even doing big miles yet. This morning I had myself convinced that I was going to quit training and drop out of Chicago. I have never quit a training program but I am starting to ask myself, "why not?". Life would definitely be easier. On top of that, Dustin has lost 12 lbs. (great work Dustin!) and I have GAINED 5 lbs since we started training. The marathon "hunger monster" hit me hard last week. Dustin reminded me, "It's not supposed to be easy." *sigh* I will keep you posted with what I decide...
~Aimee

End of the Solo Run

2010-08-05T13:36:00.002-05:00

Aimee returns tomorrow from Omaha! This ends our 400 mile running separation. Aimee has been running the same course over and over for two weeks at Creighton while I try to find new runs here in town. We will both be looking forward to each others company on the long runs that will follow in the next three weeks. Also, she will return just in time to help TWV with the Pancake Breakfast at Applebee's on Saturday from 8-10 am. Welcome back Aim!

Pancake Breakfast

2010-08-01T09:46:00.004-05:00

Wanna take the family to an All-You-Can-Eat pancake breakfast at Applebee's (North) this Saturday (aug 7)? We are selling $5 tickets as a fund raiser for Team World Vision. Call Dustin if you are interested :)
Check out the Team World Vision blog listed under out "Blog List" to learn more about this fantastic organization that provides clean drinking water to those in Africa without it.

Soulmates!

2010-08-01T09:43:00.003-05:00

Hilarious! Dustin and I were both blogging at the same time in different cities and didn't know it. Funny thing we both blogged about seeing turkeys and deer. Cracks me up! I miss him :)
~Aimee
My blog: Wildlife adventure
His blog: 10 weeks to go

3rd Annual Washam 5K

2010-08-01T09:21:00.002-05:00

Mark your calendars and save the date for the 3rd annual Washam 5K. We are going to have it Saturday, October 16th in the afternoon (and into the evening! PARTY!). We will get registration forms out mid-September. I hope to see you there!

Wildlife adventure

2010-08-01T09:08:00.002-05:00

Because I couldn't figure out a trail (so frustrating!) I ended up running my 15 mile run as two loops of the same trail that I have been running on for shorter runs this past week. I have been forgetting to mention all the wildlife that I have seen. It's like turning into Snow White the minute you cross the Iowa border. Last week I ran through a family of 11 turkeys. One run I can within 20 meters of a deer - it was beautiful! On Tuesday there was a snake on the trail. It was little and "bellied up" so I knew it was dead. This was a good thing because if it was alive I would have woke up Omaha with my blood curdling screams. On Thursday I ran through a gaggle of geese. There are many geese on the trails at home so I didn't think anything of it. But this gaggle must have had a big daddy leader in it. He didn't move out of the way and he actually hissed at me!!! I didn't even know that geese could hiss. I promptly yelled, "Hey, that's not nice!" and ran away. lol
Today, I ran through two separate large families of turkeys. But, the highlight was when I was startled by a deer. He was within 10 feet of me, no joke!!! I have never heard of a deer attack, but I found myself scared as he watched me run by, almost like he was observing me. It made me think of Gary Larson and his Farside cartoons. I can just see it now...Just beyond the fence line into the forest sits two deer in their Lazy Boy recliners drinking a beer and hankering down on a salt like watching the people go by.
It was a safari-hot and adventure filled run :)
Only one more week left at Creighton which means only 3 runs left to run without Dustin! I have to get focused today and get some work done for lab tomorrow!

10 Weeks To Go

2010-08-01T08:54:00.002-05:00

Chicago is now 10 weeks away and our weekly mileage was up to 39 miles this week. We finished the month of July with 129 miles; our most for any month this year. July just also happened to be one of the hottest months on record, so that's something to be proud of!

Aimee and I are still in different cities, so the 15 mile long run was solo today. Aimee, however, is running in Creighton with a few new friends. I don't know who would want to join us in this weather, but at least there are others out there suffering too. Over the next month we will be upping our miles into the 40's with long runs of 16, 17, and 18. Perfect timing too, as a heat wave (didn't know it could get hotter) is on the way and school starts in 17 days. I'm kinda brain dead this morning and not much else to say. Writers block I guess. Two observations from this morning. 1) I saw a deer and two turkeys at the one mile marker on Galloway trail 2) On my way out on Galloway I saw a woman running with three small dogs. On the way back I saw the same woman with 2 large dogs.

26.2 pride

2010-07-29T21:42:00.002-05:00

btw...I finally let Dustin put a 26.2 sticker on my car last week. I have been wanting one so badly but I didn't really feel like I deserved it. I have run many long distance races, but I am no Kara Goucher. I think I was waiting to do something great with running. I realized that it is the love of and interest in running that make a 26.2 sticker appropriate for my car. I always knew that, but I hadn't felt it.
I LOVE my new sticker :)
And...Dustin has a matching one. How cute is that :)
~Aimee

Running to Iowa

2010-07-29T21:36:00.002-05:00

Ran to Iowa today. Actually the border is only about 1.5 miles from my dorm room but it sounds way cool to say that I ran to another state and back before class this morning. :) I did 11 miles and ran one of my best pace's since we started training for Chicago. I think that was partly due to the cold front. It was only 66 degrees this morning which doesn't seem very cool but compared to what I have been running in (77-80) it makes a big difference in the ease of the run.
I think I am going to get to run with some classmates over the weekend. Saturday I am going to run an easy 5, but Sunday I am going to the trail with Emese to run 15. It will be good to have someone else on the trail with me! Other classmates have talked about coming too - yay! I have been missing morning runs with them because of the mileage I have to do. Maybe next year I won't be training and I will be able to join them. So far Creighton has been great. The work is a bit overwhelming right now, but the people in my distance program seem stellar. I think we are going to have a really cohesive group. We are going to need the support over the next 4 years for sure!
~Aimee

I'm back, I think

2010-07-27T13:43:00.003-05:00

Hello all! I have recently emerged from my "studying cave" as I have finally completed my prerequisite work for pharmacy school! Actually, I am already here getting started. Dustin has blogged about losing his running buddy, but I promise it is more difficult on me! I miss having him on a run with me! In addition, if like me you didn't know, Omaha is actually a decent-sized city and of course Creighton is right next to the dangerous part downtown. Awesome. I have been told not to run unless there is sunlight and to run in groups always. Well, not too many people need to run 30+ miles like I do, and I don't have much time between sunrise and an 8:00 class start. :( I actually got out today and ran about 7 miles or so (of the 8 tempo run I was supposed to do). It wasn't anything amazing, but I was glad to get an hour of running in! I have a feeling my mileage is going to suffer over the next two weeks. I will try my best to get in the miles, but my safety comes first so I won't be running anytime it is dark!
~Aimee

Aimee @ Creighton

2010-07-26T08:22:00.003-05:00

With Aimee gone to Creighton for the next two weeks, we will be completing weeks 2 and 3 of our Chicago Marathon training separately. This is the first time we have been running completely separate in a while. The good news for Aimee is the number of trails in the Omaha, NE are will give her plenty of new runs and she has also found some other girls to run with. I, however, will be running completely solo. It is even too hot for Marlie to come along (just not enough water stops on longer runs).

With one week down in training, we ran 35 miles last week and a had a long run of 13 miles. The heat continues to be an issue as we are struggling finding any time of the day that is somewhat cool. We even ran our 13 miler at 4:30 am and had no relief. I have done some reading about the drop in your running time once the temperature climbs over 65 and since its 70-75 when we run in the morning without heat index I have noticed. Our times seem discouraging but we keep in mind the conditions we are running under and look forward to cooler temperatures and decreased paces. With school, football, and cross country only 3 weeks away and Aimee starting a Pharmacy school we know challenges are ahead but look forward to everyday.