Holy Hills Batman!

So you think you can run, you think you can run well and then you introduce "hills" into your training, now you feel like a wuss!

As I embark on my 13.1 quest this October and November I'm going for a PR (less than 1:58 but aiming for 1:55) and combined elements of training programs from Nike and Hal Higdon and then  meshed the program to fit my schedule and fall races. Tuesday's I alternate speed/interval training one week, then the next I put in hill work, every Thursday is a tempo, weekends are made for long runs and IF my body feels good I have the option of doing a 3-4 mile shorty on Wednesdays.

This Tuesday was my hill day and for my 2nd hill workout I did hill repeats the way the are supposed to be done. I picked a lovely climb in Springdale Cemetery and repeated it. My first workout I just ran what felt good, but really your supposed to run HARD on the uphill and then slow jog/walk on the down hill. I put forth so much effort on my climb that I had to walk the downhill. I did 7 repeats with my friend Britt who I met running St. Jude this summer. She totally smoked me on each and every hill, she's a very strong hill runner. Track work is my forte but hills is definitely hers!

This is Britt and I in the cemetery a few weeks ago on intervals.

After our work out in the cemetery we were glutton for punishment and went to the Riverplex for a Body Pump class, of course I HAD to do it since I was teaching it but Britt also came along. My muscles were already sore from Body Combat on Monday (I haven't done that in months) but add in the hills and pump yeah I've been so sore for two days.

Last night, I was able to crash the Sole Sister run on Detwiller Drive, it was a nice short 3 mile run, wish I could say it was easy but the sore muscles and morning show were kicking my ass. However, because I ran last night, I've given myself a complete rest day today. Ahhhhhh

Sunday team "Girls Gone Track" will be taking on the IVS half marathon. Fellow blogger Jess from Run With Jess will be my other half for the race, we each will be running a little over a 10k. I'd like to set a PR, naturally don't we all, my 10K best was a year ago at the Morton Pumpkin Classic in about 52 minutes. However, Sunday's race is in Springdale so its very hilly and is actually a 6.55 mile race, so if I can match I'll be very pleased. Wish us luck!

I Have Shin Splints

Wow, has it really been THAT long since I've posted a blog? I apologise, its work, they make me blog every.single.day. Needless to say that when I don't have to, I don't, and when I do it's on my work blog.

Not only are shin splints probably the worst running injury but they are totally preventable! Today I saw a physical therapist from Accelerated Rehabilitation Center in Peoria for some lower leg pain I’ve been having lately aka shin splints. I’ve know of ARC as the work very closely with Running Central who I’m not only a shopper but an endorser too.

Shin splints are known among runners, dancers and other fitness enthusiasts as the injury from bad shoes and over use. Today I learned that for me it’s more an injury based on my form, I’m a heel striker. When I run I’m comfortable, I feel at ease and no way do I “feel like” I’m hitting the ground with my heel, how I run feels natural and comfortable. The way my PT Sherri explained it, is stretch out your leg and plant your heel on the ground, it looks/feels like a “stop”, but if you plant you mid-foot on the ground it feels like a spring board. It’s called natural running-which leads to less injury, more effective running and faster running, and who doesn’t want to be a faster runner?

This video explains it all and it makes so much sense, it’s from Newton and they are a shoe company but they really like to promote the “natural running” form.


Luckily my injury isn’t bad, this time I didn’t ignore the pain and saw someone early on. Funny thing was Saturday during my long run (I’m training for the St. Louis and San Antonio half marathons this fall) I was in massive amounts of pain, I’d rate it an eight on the 1-10 scale, yet today, the day I meet with my PT I’m having nearly no pain! The one thing I did differently was I made sure to stretch my calf muscles out before running today.

So now what? I was encouraged to continue to stretch before my runs (because I do have tight soleus/calf muscles) along with some dynamic stretches before and then after to work on form drills to help me correct my form. Then at each mile point of my run, I’m also to stop and do some skipping, yes skipping- like we did as a kid, which helps to train me to run more naturally. Also, I need to spend more time on my foam roller and continue to work on hip strength. Next week I’ll also be having the “full run-analysis” done, which I’m totally excited about! And the best news is I can still keep running and training for half marathon’s numbers six and seven!

St. Jude Chicago To Peoria Run

The 17th annual Chicago to Peoria run was such a life changing event this weekend and now I hold the honor of being a St. Jude runner.

First, let's look at the run by the numbers: the Chicago-Peoria run group raised over $238,000, my team, the Peoria Police raised over $22,000 and as an individual I raised $2535! The run was 160 miles done in 36 hours; I participated 11 of the 41 legs with a total of 31.84 miles ran in 5 hours and 37 minutes and burnt about 3,500 calories.

I'd like to say this adventure began on Friday morning but really it began about a year ago when I saw a posting on facebook about the run and I made the comment "I want to do that". Those five words made a wish into a reality last December when that friend invited me to join his team for the St. Jude Chicago to Peoria run. I began blogging, facebooking and donation seeking in February and continued all through the kick-off of the run. In addition, I spent two of the hottest days of the summer broadcasting from the parking lot of the radio station for 8 hours each day trying to raise money for St. Jude Children's Research Hospital. During those two days one of my teammates, Tiffany, hung out with me so the $750 we raised I put towards her fundraising goal.

In the past few months I had some pretty amazing experiences from donors and from St. Jude patients and families. The first came from Sgt. Dean Shaffer, he was my first doner and he made his donation while serving in Afghanistan. Unfortunately, a few months later he lost his life serving our country, my very first run on Friday all I did was think about him. Next, I was contacted by Christian who is a St. Jude kid. He shared his story with me and it puts everything into perspective knowing what he has gone through and is still going through today. As tired, hungry and sore that I am today, I know it's not even a smidgen of what Christian has had to bare. I met him again last night with his mom at the telethon and his mom was so adorable thanking me for running and I could really feel the love she has for her son and the pride she had in me for being a St. Jude runner. There are so many people who've touched me in the past few months and simply I cannot name them all and all they have done, otherwise the blog would be a book. My life has forever been changed by this run and I simply cannot wait to do it again next year!

This is Christian and I at the telethon!

Here is one of the pictures Christian drew for me and gave to me last night.

Here's a few other highlights of the Chicago to Peoria Run:

Scariest: About 30 minutes into our drive to Chicago I herd a very loud bang and I thought that something smashed the windshield but we blew a front tire. That police officer mentality took over with our driver Jen and she commanded the RV to the side of the road like it was nothing, the boys jumped out, changed the tire and got us back on the road.

Our AMAZING RV driver Jen

Funniest: At 1:30 am a few of the boys decided to go for an undie-run wearing nothing but their reflective vests and their skives!


Rezac and his speedo!

Memorable: It was a toss-up between running into Roanoke and over the bridge. In Roanoke the towns people just go ALL out for the runners. The EMT and Firefighters meet us outside the city to bring us into town (and then bring us all the way to Peoria), hundreds line the the street and meet us in the park, they provide an AMAZING spread of fruit, veggies, corn on the cob and desserts (all of which are homemade) and then they open up the pool for us to cool off, shower and refresh ourselves before were off to finish the journey. The other is running over the McCluggage bridge!At first it's cool because when can you ever actually run over that bridge to begin with? Then, it's just pure inspiration as you see the river below, the boaters all waiting and waving and then running along Adams and making your way to downtown. You realize that your almost done and it just hit me what I raised, people I've met, how far I've run, plus my boyfriend was waiting for me too!

The runners presenting Roanoke with a gift!

Running the McCluggage bridge!

Hardest: Getting going again and the last mile! You would think it was one of the hilly runs or late night ones or even mid-day. The biggest obstacle was honestly getting up to get ready to run after resting. Yesterday I didn't feel well at all; my body clock was off, diet/nutrition is off and things wern't working how they normally do, I also had a stomach ache, headache, heartburn and ZERO desire to run. However, it never failed, once I got going and running I started to feel GREAT again. Then, the last time! The hardest part of the last mile, as cool as it was, was to just keep going because I've had some painful inflammation in my lower-leg and at this point it was ON FIRE since I had already ran 4.5 miles.

Downtown Peoria and although my smile is big, so was my pain!

Embarrassing: Right where you turn from Jefferson to Kumpf by the Civic Center, I tried to jump the median and instead caught it with my shoe and I-WENT-DOWN in front of alllll the people lined up to Cheer us on. Thankfully I was at the very back of the runners so only a handful of runners saw it. Of course it looked far worse than it really was, I'm kinda clumsy anyway so I did this sweet ass ninja roll thing and hopped right back up and continued running it in. I did suffer one minor injury and that's a scraped up knuckle, which does hurt more than any of my muscles, go figure!

My "war wound"...can you find it?

Peoria Police team on the St. Jude Chicago to Peoria run!

Chicago To Peoria St. Jude Run Begins Friday

The annual St. Jude Run is Friday and today I’m beyond excited to announce that because of YOU I have not only reached but surpassed my fundraising goal of $2500!!!

Over the weekend the band Betrayal From Within accepted donations at the Local Anesthetic Showcase at the HOI Fair on behalf of the Chicago to Peoria run and also donated the proceeds from the merchandise sales. I love the amount that they raised…$105! Thank You! Then, after teaching my RPM class this morning at the Riverplex, one of my students asked how much I had left to raise. I told her I had $110 left to get me to goal, her reply was “OK then, consider your goal reached!” and she handed me a check for that amount. Plus, another student gave me all the cash from his wallet, so I’m sitting beautifully at $2516!

I can’t say it enough, THANK YOU!

Even though I’m at my goal, don’t let that stop you from donating, it’s super easy to do and it all goes to helping the kids. Simply go to my donation page, www.stjudepeoriaruns.org/akinkade click the “donate now” and make your contribution. Since the run is on Friday I can no longer accept check donations, if you can’t make one online you can drop a cash donation at the radio station and I’ll make the donation in your name.

I’d also like to thank the following people for their donation: Deano S., Bry S., Melinda D., Scott & Amy, Momma and Papa Kinkade, Diane and Ron B, Karla J., Karen P, Bart and Amy, Kurt and Mary Beth B, Kathryn F., Grandma and Grandpa, Rita F., Jeremy M., Erin O. Lissa C., Luann L. Ashely and John D., Jamelle L., Eric O., Shari M., Dallas C., Jana H., Jim S., Bob S., Deana O., Cassi Z., Kevin N., Andrea K., Craig C., Teresa S., Brad S., Brandon L., Doc Watson, Evan F., Chandra M., Amy F., Greg W., Fred & Minnie N., Tony N., Kev The Flyin Hawaiian, Mike M., Alter Ego Spalon, Allison P., Susie C., Barb J., Sexy Xie Chelsi, Joan W., Brad C., Red P., Ryan Black, Amanda K., Mary U., Dawn B., Barb J., Sexy Xie Liz, Zoe and Emma N., Mike Patton, Betrayal From Within, Megan B., Brent, Tonda B. and countless others who came by the radio station and made a donation, I couldn’t be doing this with your support and donations!!!!

Run-Race-Train-Fundraising

I know its been a while since I've blogged and I hate it but work makes me blog 12 times a week and I'm so over it because of that. Totally bummer too, I miss my blogger friends. Here's a lil re-cap of what I've been up to...I say quick but how much you want to be it will not be quick?

Races:

My last race was on the 4th of July, the Firecracker 5000 and nice 5k in downtown Peoria. I did terrible...really. I had a UTI and have been out of energy and not feeling well since last week plus its like a 100 degrees here and that is in literal terms not my over-hyped terms. So running has be tough. Last year I got 2nd in my age group in this race, just seconds from 1st, this year I got like 8th place and although there were some tough runners, my time was over 2 minutes off my best 5k. Plus I had my first throw up race. As soon as I crossed the finish line I started dry heaving and I know if I HAD something in my stomach it would have come up, so gross. It took me 45 minutes of laying on the sidewalk, in the shad with  my wonderful boyfriend pouring water on me, to recover. I still feel lousy today however that could be because I did the A.M. shift today.

Steamboat Classic-Didn't hit my goal here's my recap and photos.
Tremont Turkey Fest 5k-not my best, not my worst, 1st place in my age division and only because I sprinted and twisted myself through bodies. Here's that recap.

Steamboat Classic 4 mile race, that's me right there in front in the orange, thanks Journal Star!

Training:

I'm not training for anything at the moment but I do have TWO half marathons coming up in the fall and I'll become a Rock N Roll Heavy Medaler because of them. First is St. Louis on Oct. 21, this is just a warm up and for fun race, I don't have any expectations because we're going to the Blues game the night before. Second, is the one I'll be training for and it's also a vacation and visit to see my parents, that's the San Antonio 1/2 on Nov. 11th. I start training sometime in August for that and am still looking for a training plan, my goal/wish is to finish under 1:55.

Fundraising:

Last Thursday/Friday I did a all day long broadcast in our parking lot to raise money for the St. Jude Chicago to Peoria run in just 2 weeks. Did very well, raised nearly $740 and put myself just $360 shy of making my fundraising goal. So if you want to donate here's the link! It's estimated I'll run 30-40 miles in the 36 hour relay run. However, I think the reason I'm not feeling well is because of the heat. I haven't felt 100% since the broadcast last week. It has me a bit worried how this run will affect me as its done 24-7 and lets face it, its July and it has been a very HOT summer thus far. The one thing I'm hoping will help me is that we are required to run a slower pace at 10 minute miles. Then again when your used to running faster, that could physically take a toll on me. Wish me luck, better yet, make a donation!

Tiffany and I collecting donations for the St. Jude Run

Plan for now:

I've been having some pain in my lower leg so for the next week or so I plan to just lay low. I have one more race tomorrow and yeah I'm worried about that one too. However, its only ONE mile and its all pretty much downhill and from what I hear the crowd is off the charts insanely awesome.

How's life and running treating you?

Kicking My Own A$$

I figured I’d take some time to update you on what I’ve been up to running wise. Since I ran my first marathon I’ve been following a grueling 6 weeks program to help me gain some speed. I set a huge goal for the Steamboat Classic next week, in fact I set the bar so high that I don’t think I’ll be able to make it. My goal is to complete the 4 mile race in under 30 minutes even if that means crossing the finish line at 29:59. I’m totally lacking confidence because this training program I’m on is very difficult to follow so I’m always tired, sore and not running as fast as I had hoped. Plus, since the marathon I’ve gained about 7lbs, which doesn’t sound much but on my short body it’s enough to toy with my mind and confidence. I’ve been able to take off about 3lbs of the seven but losing weight is FAR harder than gaining weight.

I’ve only ran one 5k since the Illinois marathon, the Chillicothe River Run For Wellness, and although I placed 3rd in my age group I averaged a 7:40 for my mile and to reach my goal I need to be running a 7:30 and it was difficult to hold the 7:40 in the 5k. I’ll have another 5k time trial this weekend when I run the Tremont Turkey Festival 5k on Saturday morning in Tremont.Then the following weekend, the 16th, is the Steamboat Classic here in downtown Peoria.

I'm still collecting donations to the St. Jude Chicago to Peoria Run, I think $5 would be a great donation and to donate all you need to do is go here: www.stjudepeoriaruns.org/akinkade 
I'm still far from my goal so any little bit helps!

Run With Me At The River Run For Wellness This Saturday

Last year I placed 3rd at the River Run in Chillicothe and this weekend I hope to set a new PR not only for this race but also as an overall 5k PR! If there is a local race to set a PR (personal record) then this is the one to do it at.




The Chillicothe River Run is a super flat and fast 5k (3.1 miles) or a 1 mile fun run or walk. It’s flat, scenic and many records have been set at this run. The fastest male time was set by Scott Hoffman at 15:34 and the female was set by Emily Dewald with a 18:34! That’s some seriously fast times, but don’t let that deter you from this run because it’s fun for everyone, from the elite runners to the casual walkers and for all ages too from senior citizens to young children. There are awards for the top 3 male and female runners in each age group and for the overall male and female finisher.



In honor of Memorial Day they will be honoring our veterans and active military, they will have a live bugler play “Taps” and a gentlemen sing the “National Anthem” and there will also be a live 21-gun salute and a real civil war cannon start the race. The Mountain Men will also be playing live music at the race.



The course begins and ends at the northeast corner of of the downtown city park on second street and starts at 8am. This is the 32nd Annual River Run and is put on by the Chillicothe Optimist Club and all profits go to youth activities put on thru the Chillicothe Optimist Club. So bring your family out for some good, healthy fun before you stuff your bellies at your Memorial Day BBQ. Or better yet you can join me AFTER the run at Castaways where I’ll be enjoying for the first time one of those famous O-Burgers!And of course a few ice cold beers to celebrate our 5k victories!



You can still register online at signmeup.com and if you register today or tomorrow you can still get a official race shirt as there are still some available. Otherwise you can do early registration at the park Friday and at the same place before the race Saturday. If you have any questions about the race or want more information you can also call Eric Greskoviak at 309-231-1905.