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Pepper

Pepper

A gal on a mission to save Cuyahoga County streams one storm water facility at a time. An ex runner of many facets including marathons, pacing, ultras and more. Chronic left side issues have me cycling more than running these days but I'm attempting to get back to my running roots.

Pepper’s Training Log – 1/31/2016

Pepper Posted by Pepper on February 1, 2016 1 Comment

Not a bad running week but a light fitness week overall. We got on a bowling kick because my husband decided we needed lessons to step up our game for our weekly fun “league”. Hopefully this week will have more strength, equal or better running, and maybe a little less bowling 😉

Monday – 3 easy miles

Tuesday – Bowling lessons

Wednesday – Bowling

Thursday – 30 minute run & Bowling League

Friday – Rest

Saturday – myofascial session,

Sadly, yes, 130 is my high score.
Sadly, yes, 130 is my high score. Lessons are paying off!

6 mile run

Sunday – 12 mile trail run

Categories: Training Logs
Tags: Pepper training logs

Pepper’s Training Log 1.24.16

Pepper Posted by Pepper on January 24, 2016 Leave a comment

Another light week on my part. Tried to save it with weekend efforts, but overall a lackluster week of training. You know your steps have been light when you fitbit friend (aka your father) calls to make sure you are still alive, oi.

Monday – Rest

Tuesday – 30 minute shoulder workout

Wednesday- Rest

Thursday – 30 minute run

Friday – 20 minute run, upper body circuit workout, 10 minutes on the stair stepper

Saturday – 50 minute walk

Sunday – 10 mile run, last mile pick up

Upper Body = Not my Favorite
Upper Body = Not my Favorite
Categories: Training Logs
Tags: Pepper training logs

Pepper’s Bi-Weekly Training Log 1/17/15

Pepper Posted by Pepper on January 18, 2016 Leave a comment

Chilly night run view of the city.
Chilly night run view of the city.

There wasn’t much to say about last weeks training so I’m lumping it in with this week. Between my husband being sick, a busy work week and a weekend of funeral services for a family friend, training didn’t really rise to the top of the priority list. Working on getting back to a regular schedule this week despite the late arrival of winter and ice.

1/4/15-1/10/15

Monday-Rest

Tuesday-37 minutes run

Wednesday-30 minute indoor spin

Thursday-Rest

Friday-30 minute indoor spin

Saturday-Rest

Sunday-Rest

1/11/15-1/17/15

Monday-40 minute icy night run

Tuesday-15 minute run, upper body strength circuit, 15 minute run

Wednesday-15 minute run, lower body strength circuit, 15 minute run

Thursday-Rest

Friday-Rest

Saturday- 60 minute yoga, 30 minute run

Sunday-87 minute run, 60 minutes at Ray’s indoor MTB park

 

Categories: Training Logs
Tags: Pepper training logs

Pepper’s Training Log – 1.3.2016

Pepper Posted by Pepper on January 3, 2016 Leave a comment

Happy New Year Salty Readers! I rung in the New Year with a bike ride and an evening of dancing and plenty of walking to get to our various haunts for the night and then got up early the next morning to join the Salty Running Crew for two loops of the Cleveland Bridges. Here’s hoping for a great year of fitness in 2016.

Keeping up the no caffeine and no alcohol routine and still doing pretty well on the 3 meals a day despite the craziness of the holiday’s (cookies for breakfast totally counts right?).

Monday- Rest

Tuesday- 10 minute run, upper body circuit workout, 10 minute run

Wednesday- 60 minutes at Rays Indoor Mountain Bike Park – Focusing on jumping

Thursday- 30 minute indoor spin, ~1.5 hours walking

Friday- 60 minute run with the Salty Crew

Saturday- 30 minute indoor spin, 60 minute yoga session focusing on shoulders (ouch)

Sunday- 15 minute run, lower body strength circuit, 15 minute run

Categories: Training Logs
Tags: Pepper training logs

Pepper’s Training Log – 12.27.2015

Pepper Posted by Pepper on December 27, 2015 1 Comment

If I can't drink it, I may as well make some other use of it. Note I was not actually that happy after using my wine bottles to torture my shoulders.
If I can’t drink it, I may as well make some other use of it. Note I was not actually that happy after using my wine bottles to torture my shoulders.

Another good week! Not quite as hero as last week, but it’s the holidays so you get to cut yourself some slack.

Monday – Rest. Just couldn’t bring myself to run or ride after a long day at work.

Tuesday – 10 minute run to the gym, 30 minutes lower body workout (hamstrings, quads, calves, hips, core), 10 minute run home

Wednesday – AM – 40 minute Adductor/Abductor flow PM – 60 minutes at Rays Indoor MTB Park – focusing on pumping/jumping

Thursday – 30 minute run

Friday – Rest

Saturday – 30 minute indoor spin, 60 minutes yoga – core/hamstring/shoulder focus

Sunday – 60 minute run with the Salty Running Crew. Pace was a wee bit fast for me, but company was great.

Categories: Training Logs
Tags: Pepper training logs

On the 9th day of Christmas Running Gave To Me: Opportunities for Giving

Pepper Posted by Pepper on December 22, 2015 8 Comments

ewr0u0u
I figure someone needs to hand out the water, so why not me?

My adult running “career” came about after realizing running was my strongest of the three triathlon sports. It all started when I trained for a triathlon with Team in Training and raised money for cancer research along the way. Maybe it’s because of this philanthropic start that I almost never say no to an opportunity to give back to the running community.

I’ve been fortunate to be able to support my fellow athletes in many ways. While fundraising was not my strong suit, it was the start of a running career filled with giving back and I’ve definitely found other ways of giving back that I’m much more suited for since.

Tis’ the season of giving and I’d like to share some of the ways I’ve enjoyed giving back to or through the sport of running with you. Read more >>

Categories: Features, Running Community
Tags: 12 Days of Christmas, charity running, pacing, volunteering

Pepper’s Training Log – 12.20.2015

Pepper Posted by Pepper on December 21, 2015 6 Comments

Back on the wagon this week. In addition to getting some sort of training in every day, this week marked the introduction of 3 meals each day (I tend to skip breakfast and work through lunch), no coffee, and no alcohol. And I even managed to get all the Christmas presents wrapped and cards out. From zero last week to hero this week. That’s how I roll!

Monday – 40 minute abductor/adductor flow followed by 30 minute run

Tuesday – 40 minute walk

Wednesday – 4 mile run

Thursday – 40 minute abductor/adductor flow

Friday – 30 minute indoor spin

Saturday – 60 minute yoga/myofascial work

Sunday – 30 minute run

Categories: Training Logs
Tags: Pepper training logs

Pepper’s I didn’t really train this week log – 12/13/2015

Pepper Posted by Pepper on December 14, 2015 Leave a comment

What I lacked in running miles this week I made up for in shopping miles at the Cleveland Flea and Bizarre Bazaar.
What I lacked in running miles this week I made up for in Holiday shopping miles at the Cleveland Flea and Bizarre Bazaar.

Well Salty readers some weeks just don’t go as planned. Started the week off with a sinus infection and played catch up on work, life, and the holiday shopping season instead of running. Did manage to get two rounds of 9 holes of golf in with my husband on the weekend (walking), a few rounds of bowling with friends, and a massage. So I did more than nothing, but not the start of a training comeback week for sure.

Here’s hoping for better this week!

Categories: Training Logs
Tags: Pepper training logs

Marathon #26 for the WIN! Pepper’s NCTM Race Report

Pepper Posted by Pepper on December 9, 2015 25 Comments

imageNorth Country Trail Marathon in Michigan was my 26th marathon. It was supposed to be just for fun, just my husband and me on a little trail racing adventure. I left marathons and all serious racing in 2013, as I was aiming for the Olympic Trials. Unlike my build-up for #25, I did not have a big mileage base, wanted to ride bikes more than run, and my idea of fast was very different as I prepared for marathon #26. Still, my competitiveness wasn’t completely gone; I wanted to race, whatever that meant that day.

My husband nailed every workout on our FIRST training plan, but I was not as successful. I struggled with fatigue or lack of motivation in the middle of the training cycle and bagged several workouts in favor of doing more hills or going by effort with no watch. Cross training also slipped towards the end, but I went into race weekend relatively optimistic because by the last few weeks of training running seemed more natural. During race week I was pleased to feel that familiar prepared feeling I used to get before a marathon; the feeling that I’m fully rested and holding myself back from doing all the things you’re not supposed to do because of your upcoming marathon. Read more >>

Categories: Marathons, Race Reports
Tags: marathon race reports, Pepper race reports

Pepper’s Training Log – 12/6/2015

Pepper Posted by Pepper on December 6, 2015 Leave a comment

Social outings and work took priority this week and working out went to the bottom of the priority totem. So much for internet accountability!

Monday – 55 minute run/walk with hills

Tuesday- 30 minute walk

Wednesday – Salty night out – No workouts

Thursday – Night out with friends – No workouts

Friday – Ditto Thursday

Saturday – 10k Run pacing 10:00 group at the Christmas Story Run. 1 mile evening jog to see a friend band.

Sunday – 4 mile easy run.

12304313_10153696407969526_9052251407515249397_o
Nailed it! 10:00 pace ended up being a pretty good one given my current lack of fitness. The race flew by and a lot of fun was had.

The left hamstring has been a little cranky this week and I did not spend enough time doing strengthening work. Here’s hoping for better next week!

Categories: Training Logs
Tags: Pepper training logs

Pepper’s Training Log 11.29.15

Pepper Posted by Pepper on December 2, 2015 1 Comment

Best part of the week was spending time with family, highlights include the whole family doing the Turkey Trot
Best part of the week was spending time with family, highlights include the whole family doing the Turkey Trot

Yep that’s right, someone has decided to do some actual training again, logs and all. Expect posts soon, but suffice it to say I’ve signed up for a spring race, I’m working on muscle imbalances, and I intend to run with a bit more consistency than I have been, warranting some actual blog posts and a training log to keep me honest. Don’t expect any speed training or high mileage, rather more the building blocks of a broken, busy, used to be sub-elite who is falling back in love with running, albeit very slowly.

Without further ado the stats:

Monday – 5k easy run of the Cleveland bridges with the No Meat Athlete Crew

Tuesday – 30 minute easy spin on the KICKR

Wednesday – 40 minutes walking

Thursday – Canton, Michigan Turkey Trot 5K. Not bad for no training. 22:16 and 2nd age group. Sometimes it pays to be old 😉

Friday – Rest day, 4 rounds of bowling and some light stretching

Saturday – Hour session working on abductor/adductors and stretching. 30 minute easy spin on the KICKR

Sunday – Nada, cleaning day and hosting friends. Note to self, fixing fancy French vegan dishes takes way too much time.

Categories: Training Logs
Tags: 5k, Pepper training logs

5 Times It’s Ok to Wear the Shirt From a Race You Did Not Run

Pepper Posted by Pepper on September 25, 2015 24 Comments

Friday 5In my newbie running days, I ran with two great training groups who taught me many things about the world of post-collegiate running.  One of the lessons that stands out the most was the cardinal rule of race shirt etiquette: wearing a shirt from a race you hadn’t run was a huge no-no. I mean, it was the equivalent of lying! For years I didn’t dare wear a shirt for a race I didn’t run.

Sometime later I realized I don’t give a damn what race shirt so-and-so is wearing, and who cares if they did or didn’t run the race? More than a few times I’ve grabbed friends’ race packets when they didn’t plan on racing and you know what? I don’t care  if they wore those shirts or not. Um, it’s a t-shirt!

There are a few situations in which, to my mind, it’s perfectly fine to wear a race shirt even if you didn’t run the race.  I guess you could call them fashion dos and don’ts … that is, if race shirts can be considered fashion! Read more >>

Categories: Ethics, Friday Fun, Style
Tags: race shirt, race swag, style

The Difference Between Running and Racing a Marathon

Pepper Posted by Pepper on September 11, 2014 22 Comments

No matter the pace, racing a marathon means those final miles are tough!

My coach is fond of saying that I have only raced a few marathons. What, you may ask, was I doing the other 20-some times I toed the marathon line? According to Coach I was just running. Is there really a difference between running and racing a marathon? I think so.

I know countless great runners who do not race their marathons; they run a few marathons year after year always finishing in the same 10 minute range, and I wonder what they could do if they were just willing to put it all on the line. Now there is absolutely nothing wrong with simply running your marathons without racing, but any way you slice it, you still have to cover 26.2 miles! Crossing the finish line is a big deal in itself! It’s not for everybody but if you suspect you’ve never really raced a marathon, I encourage you to consider taking the leap. You might be surprised by what you’re capable of!

If you’ve never done it before you may be wondering, “How exactly do I go about racing a marathon rather than simply running to the finish?”
Read more >>

Categories: Marathons, Racing
Tags: marathons, race strategy, racing

Tiered Goal Setting for Workout Success

Pepper Posted by Pepper on August 20, 2014 1 Comment

This "Cake in White Satin" with its ...
Mmm, tiers.  Think of each layer of your goals like this cake: you need a base of basic, broad goals, then some more focused goals on top of those, and only then you can top it off with goals that are more specific! (Photo credit: Wikipedia)

Whether the goal is to finish the race or to PR, we train to earn results, and it’s easy to feel like the stakes are high on certain goals.   But hey, life happens, and when it gets in the way of a runner meeting her own expectations for herself, that goal-driven inclination can backfire.  It can be oh-so disappointing to miss the mark.

Coming back from a long drought after big peak in fitness I can vouch for this mental state.  One night in Montana, I had just enough daylight to squeeze in the track workout I thought I’d have to miss. Let’s just say running 800s right after dinner during a week when you are getting little sleep isn’t the best way to make your goals seem attainable.

But instead of throwing my hands up and saying, “forget it!” I realized there is a much better way to set workout, race, or training goals so that a missed split or even a missed workout or bad race doesn’t set you back from your overarching goals down the road. Read more >>

Categories: Training & Racing
Tags: Goal setting, goals, mental toughness

Pepper’s Training Log – 8/10/2014

Pepper Posted by Pepper on August 10, 2014 Leave a comment

Back to marathon training as planned! Three weeks to the NCTM. I accidentally assigned myself and my husband next weeks tempo instead of this weeks, which made it easier for me to do the workouts for sure coming off the 50 mile night last weekend because it was a 3 mile tempo as opposed to 5.Whoops. The track workout went surprisingly well and I was actually excited to run this week so maybe I am coming out of my funk finally.

Monday and Tuesday – Rest

Wednesday – 1.5 mile warm up, 3 miles at tempo effort, 1.5 mile cool down. Just ran the 3 miles hard on the towpath, no watch.

Thursday – 30 minutes easy

Friday – 2 mile warm up, strides and drills, 6*800 with 90 second rests, 1 mile cool down (3:25, 3:19, 3:15, 3:14, 3:12, 3:05)

Saturday – Rest (18 holes of cart golf and house cleaning took priority over cycling)

Sunday – 13 miles, started with 6 easy paved then picked up the effort and hit the trails

13 miles easy bike ride playing sherpa to my husband on his long run in the afternoon

Categories: Training Logs
Tags: Pepper training logs

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