Sunday, I ran the Fort Lauderdale A1A Half Marathon. It was a beautiful gorgeous morning. I had a fantastic time running along the ocean and I love seeing the results of the Jeff Galloway coaching program. My long run endurance is increasing and my performance fitness has improved. I am so happy about this. 🙂 Yeah!
My spouse Ed and I went to the expo on Saturday morning. It was at the Broward County Convention Center. We picked up my packet and then walked around checking out all the vender booths. The rest of the day was spent relaxing at home followed by an early dinner.
The race started at 6:00am.
The start line was close to the Museum of Science and Discovery in Fort Lauderdale.
The temperature during the race was high 60’s – low 70’s. Too warm for most runners, however, I actually like the warmer weather, easier on my respiratory system.
The course travelled down Las Olas Blvd towards the ocean coastline, along the ocean, through a nature park (Birch Park) and then back to the coastline towards the finish line.
The course was mostly flat.
There were many gorgeous views of the sunrise…… from the intra-coastal bridge approaching the ocean…. and along the ocean front.
Running through Birch Park was very clean and scenic. The view of the waterway throughout the park was stunning.
I had a fun time.
Next week …Princess Half Disney
9 weeks until the Boston Marathon. This came in the mail….
Last weekend I ran 21 miles as part of my Galloway Boston Marathon training Program. By running longer, I am increasing my endurance and performance for race day. In order to prevent the physical soreness of 21 miles, I walked and ran very slowly. Turtle pace. My assignment for this run was just cover the distance. No huff and puffing. Pure exhaustion was not allowed.
Prior to the run, I had a carbo-load dinner and then it was run time the next morning. I had plenty of snacks and drinks and just tried to enjoy myself. I sang along to Country music, and Broadway tunes just to make sure I wasn’t pushing too hard. I also broke the mileage into 4 segments of 5 miles. After each segment, I would stretch, grab a snack and just chill a minute or two.
And then I was done.
and I was not found lying on the ground pass out.
I also been swimming to build up my strength.
I’m about 10 weeks away from the Boston marathon. My training is going very well. Last week I ran 10 mile repeats. Mile repeats are…. you run hard for one mile, recover for a bit, and repeat. By doing mile repeats, I am hoping to increase my marathon speed.
Later in the evening, Super bowl . Patriots
Today, I completed my first indoor triathlon! This event was the perfect introduction to the triathlon sport. Participants swam in a pool, biked on a stationary bike, and then ran on a treadmill to complete the triathlon. The race was held at Life Time Fitness in Massachusetts.
- The total event last for 75 minutes.
- Swim: 10 minutes in the pool
- Transition 1: 10-minutes (move from the pool to cycle studio)
- Bike: 30 minutes on an indoor bike
- Transition 2: 5-minutes (move from the cycle studio to treadmills)
- Run: 20 minutes on a treadmill
Swimming….I love to swim but I am slow at it. The crawl has always been my worst swim stroke, so I decided to focus on the backstroke, side stroke, and I did a bit of the breaststroke. Nice and easy and relaxed.
Biking …I am not a biker….. I just pedaled gently .
Running…. easy relaxing jog
I had a fantastic time and I really enjoyed the experience. The atmosphere was laid back and very supportive. Excellent cross training .
I would definitely do this event next year. For beginners, this was an awesome way to experience a triathlon. Plus, it was fun to do something new besides running . I am proud of myself.
My weakest area ………I need to work on strengthening my lung capacity
I’m about 12 weeks away from the Boston marathon. I am using the Jeff Galloway training schedule. My long run this past week was 18 miles.
.My long run went well. My legs were tired but I had plenty of snacks so the energy level stayed good.
These are my favorite pictures from Run Disney Half.
My training is going very well. I have been working on both speed , building more endurance and strength. Last week I pushed myself and ran 8 fast mile repeats. It was hard. Last Saturday, I was in Orlando running the Disney Half Marathon.
My longest run to date is 16 miles. I am also swimming to help boost my cardio and to build stronger muscles.
Another Disney Half Marathon race done. Yes, I love Disney races.
Friday afternoon, my husband and I drove to Orlando from Boca Raton. The race was Saturday morning. It was about a three-hour trip. We stayed at the Disney Old Key West resort. Our plan was to stay one night at the resort, and then head back to Boca Raton immediately after the race.
When we arrived in Orlando, we headed to the Sport Expo to pick up my race number. After the expo, we had a delicious Italian dinner at Il Mulino. Following dinner, it was an early bed time, because the race started at 5:30am.
The next morning , my alarm went off at 2:15am. It was time to get dress and head out the door to catch the 3:00 am bus that takes runners from the hotel to the starting line.
The weather was ideal. Fifty five degrees at start time.
The course started on a side street near Epcot. The first few miles was basically flat. Runners saw many Disney Characters , bands and spectators, as we headed towards the Magic Kingdom. We ran throughout the Magic Kingdom and then back to Epcot for the finish.
The highlight for me was running down Main Street towards Cinderella’s Castle and seeing the castle all lit up.
After crossing the finish line, I got my medal and then headed back to the hotel for a quick shower. At 11am, my husband and I checked out of the hotel and were back on the road to Boca Raton to meet up with the rest of the family for an early dinner.
Happy New Year ! 2019 . My family .
Long Run 16 miles …… It was an awesome run. Building up my endurance .
Energy Level good
Lungs and legs good
I’m thrilled . Also Galloway coaching going very well. 🙂
Jeff Galloway E Coaching has helped me a lot!!!!!!! Asthma challenges
Best Running Decision I made- Signing up for the Jeff Galloway E Coaching Program. This program is basically a weekly pen pal exchange with this well-known Olympian, author of many running books and a running coach who customizes workouts according to individual goals.
My goal is to run a better Boston Marathon.
Starting in August, Jeff made a plan for me, on how much to run, when, and the type of work out to do, such as hills, speed training, cadence practice and long runs.
It is great having a coach help me design a plan that works for me. Each week, there is a conference with my coach discussing how my workout went.
This coach has helped me gain more confidence running with allergic asthma.
Before this point, I would just get frustrated. I felt my asthma was holding me back. I would work my ass off and get limited results. Within this year, I have learned that I can overcome this obstacle, by changing my thinking. I am running for myself and that is what counts. So, If I can only run a 15-minute mile pace……so what!
LONG RUN …. December 15 ….. 14 miles
nice 50 degree run ….building the endurance. ME TIME .. Outside on a nature path views of the ocean ….quiet…..meditation ….love the sport running
Swimming …cross training
I have added swimming to my training program to help strengthen my stamina and lungs.
Tuesday 3 miles
Saturday . 6 mile repeats …Santa baby ……. for Christmas please let me get faster
Sunday 1 mile … I was tired
Besides running … I am enjoying the festival season. Good Holiday food , family and just relaxing .
I am back in Florida at our town house. I feel like I am in the process of becoming more of a snow bird. I hate Massachusetts in the winter. I am very fortunate and thankful to be able to travel to Florida frequently.
When I am in Florida, I enjoy the scenery; palm trees, ponds, parks, beaches and I love the warmth. Put me out in the sun and I am happy.
I am using Jeff Galloway as a e coach. ( Galloway is an American Olympian and the author of Galloway’s Book on Running)
I have been using him for several months. He has been encouraging me, to be the best athlete , I can be. I like having accountability . I need the kick in the behind to get me moving .
When it comes to running, I train much better in a warmer climate. I never enjoyed running with 20 layers on, when December arrives in Massachusetts or settling for a treadmill.
Monday…… Long run 12 miles
Thursday … 2.5 miles running + 35 minutes swimming
Friday….. 35 minutes swimming
Saturday …. 4 mile repeats running + 30 minutes swimming
I have been working hard in the past 3 1/2 months building a stronger endurance base. Now I am working on gaining speed ( mile repeats ) and more endurance. I’m not so good at running fast , but I’m working on it!