Bring on 2013!!

I know that I have not posted in a while. Things have been a bit busy in my life....or I have just allowed life to get that way.

Anyway, I have had some changes in my life at the end of 2012.  A lot of them have been positive.  I finally started a new job - a permanent one and one in my industry.

I also have been accepted into a 2nd Master's program towards a degree in Counseling. I will graduate in approximately in May 2016 or sooner if my transfers go through like I want to.

I am also making positive changes with my running. I will be starting a new HM training program next Monday. I am training for the Diva HM in San Francisco. I can not wait!! I have not decided on any other races, but will keep an open mind once my HM training is done.

I am also making positive changes in my diet as well. Since I already on the GF diet for my gluten sensitivities, I decided to take it the next step forward by starting the Paleo diet.  I am still learning more about it, but slowly making the changes daily. I have done my share of reading a lot about it.

Here's to 2013!

Breaking out

Don't aim for success if you want it; just do what you love and believe in, and it will come naturally.  - David Frost

In the last 7 years, I have had the love and hate relationship with running. In the first year, I had no structure within my training and ended up taking risks. Some of those risk were successful and some were...uh...not proud moments.

Of all of those moments, I learned a lot very quickly. I ended up doing much better during my 2nd year of running. I set a lot of PR's and slowly increased my running speed as I made attempts to get faster. Some of those moments ended up with injuries, but I remained strong to push through.

I am finishing up my first full year of running again in 2012 after my 2nd knee surgery. I ended up coming back slowly. I was slower than I wanted to do. I had to learn to accept it. It was quite difficult. There were times where I lost my running mojo. Then I slowly found it coming back again.

I have also found myself being more cautious in my running - mostly so I can avoid injury again. I have put together a strong plan for myself. I focused on half-marathons this year along with quite a few 5K's. I took some risks and paid the price when things did not go so well. But I also found some of the risks went very well.

I have found through the lack of running after my surgery that I have found my love for running again. I found that it came back stronger. I have learned to appreciate it my accomplishments more. I do not take running for granted at all.

I also found that I felt the same way when Josh and I had to place our gym membership on hold. I found that I appreciate the comforts of the gym more especially because I was forced to run outside. Unfortuately, when you depend on the weather being cooperative outside, it does not always work out the way that you wanted it to be. I had to learn to more patient and flexible in my training schedule. I also learned to get the hell of work quicker during the midweek so I could get my short 3 mile runs in before dusk so I can run in my favorite path in the Forest Preserve before the police started ticketing my car or just finishing with total darkness.

I appreciate the comforts of the treadmill. After only a month away from the gym, my legs are forced reacclimate to the treadmill. It is strange that they need to do this, but it is amazing how my legs felt comfortable on the treadmill getting a 3 mile run in.

Now as the month of October hits its middleway point, I am starting to shift my training plan slowly to my off-season. I have two more 5K's left before the weather turns cold here in Chicago. I am starting to think about what races that I want to do in 2013. I am also thinking of goals that I want to accomplish during this important period in my training.

Here's some of the off-season goals that I have come up with.:

1. Maintain my endurance level during the off-season with running 4 days a week.
2. Increase my "slow" speed on the treadmill towards 5.8 MPH on the treadmill by January.
3. Return back into the weight room slowly and work on building a lean muscle.
4. Incorporate some hill work on the treadmill and learn to love the hill (Gag!)

I have also thought about what type of races that I want to do in 2013. I have learned from last year that I do not do well in summer racing.....period. There's no point of fighting it. I do much better in the Spring and Fall. I do plan to do a couple of half-marathons, but I want to spread them out more this time. I also want to throw in some of 10K on top of the 5K's that I am doing already. I want to break my 10K PR. It is way overdue.

I want to break out in 2013 with a stronger attitude and a stronger body. I am determined to do that.

What I did this summer....

or how I got my running groove back.

This past summer since the start my blogging hiatus, I have been extremely busy as I stated in the last post. Here's what I did in a short and sweet versions:

I graduated with (and completed) my Master's Degree in June.

I did not make the trek to Duluth to run the HM during Grandma's marathon weekend because of ankle injury. It was not worth the trip and expense.

I started my battle with fighting back from gluten's destructive (and painful) powers. I currently have non-Celiac Gluten Intolerance even though I have 8 out of 10 symptoms for Celiac Disease. This included a recent diagnosis with iron-definency anemia with very low iron levels.

As a result of my "tummy issues", my running really sucked....badly. I struggled to make two attempts at smashing my 5K and HM PR's. I did not have my running mojo at all. I was not being the speedy MNFirefly that I should be. I was frustrated, angry, and sad that I was not doing as well as I wanted to. My long runs really sucked when I could barely run a mile or two without catching my breath and constantly losing my steam.

I have been on a gluten-free diet since June. I added a dairy-free diet to the mix in addition to my already pescatarian diet (which is really "fun" to explain at family functions). I have had some bumps in the road with my diet...mostly painful ones. But I am getting a hang of it.

But I have noticed now that my running has improved since adding a combo of the GF diet and iron/B12 supplements. I ran with a fellow runner blogger, Kurt the week after my Chicago marathon finish and a very bad week with my GF issues. I was completely intimated with his 8:30/mi pace and did not think I could handle it. I surprised myself during the first half of my 6 mile run when I was running sub-9:00 splits and a couple of 8:45 splits. That's how I got my confidence and mojo back.

I finally smashed my 5K PR two weeks ago in a very hilly course. I was completely estatic.

That's all for now. I hope to get back to writing full time. I need to get back into it. Just like riding a bicycle.

Sorry for the hiatus...

...but I have been extremely busy.

Very busy!

I have been finally working again. And running. Running fast.

But I have not forgotten about this blog. I promise in the next post to try to explain everything.

I am feeling more motivation to write. Writing about running.

Right now, I am in the process of applying for my 2nd Master's degree. (Yes, I am crazy!) But I also have been writing some great articles on Sports, etc. I am almost finished with my first full year of running again and I am getting faster.

I have another 5K this weekend. I am hoping that the weather cooperates with rain and thunder predicted. Boo!

Well, off to bed.

Until next time.

Introducing Denise Nathan, M.A.

I know this is a little late, but I have GRADUATED!!

It's my 6th Blog-versary....

....and this blog is now GLUTEN-FREE.

Do you want to do something amazing?

DNF #2 aka How NOT to do a HM!

Well,I had a race on Saturday morning....my 2nd HM on tap. Well, I was supposed to FINISH it. This was not the case this time.

I would have done it much easier if it wasn't one thing that I got in the way a week earlier....the flu. Not just any flu - the SUPER FLU!! And it hit me like a ton of bricks.

I happen to get it just a day after arriving home from a school-related trip to Washington DC. I love flying. I just hate getting sick after I get home part. I thought it was just another sinus infection because the symptoms at first looked like it was pointing in that direction: drippy nose, sinus pressure, the huge fatigue, and did I mention the drippy nose?! Then the next day....BAM! I got hit the body aches and more nasal dripping that brought on some coughing. I went to work feeling like I could handle it....WRONG!! It ended up where I thought my work day would never end. Then I had the night from hell where my body just started attacking itself with the headache and body aches. That's where at 5:30 am with nausea from the headache from coughing too much (Zofran...you are damn GOD-SEND!!) I started to wave my tiny white flag and resign to having to stay home from work. I just had enough....before I went back to sleep for another 4 hours.

And I slept...and slept. Until I took each ounce of strength to get my cell phone and make an afternoon appointment with my doctor. That's where I got the news..after getting a giant q-tip stuck up my nose: THE FLU. FML!! Seriously?!

But I got the greatest gift that a doctor could give when you are sick with the flu and coughing a lot: CODEINE! It makes most of your troubles go away with every 4 hour stretch of sleep. My husband at one point thought I looked like death warmed over and adorable. (Thank, hun!)


Fast forward to Saturday morning, I was feeling 95% better from the flu and ready to run this HM. I ended up struggling after mile 3. The fatigue came back. I started coughing up phlegmy-phlegm. I then started to struggle very bad. Then the lightning struck 1/2 mile away....F***! Then I kept on running and lightning again....f***y-f***! When it started pouring, that's when I decided that it was not worth being a human lightning rod and getting worse than was already. I put my safety and health first.

Yes, I am pissed! I have a right to be. But I still have two more HM to go this season. I am not done yet. I have Grandma's in less than 5 weeks. I will be putting every ounce of energy into preparing for this race. I am determined to get my sub-2:00 somehow. I just need to get rid of this cough first.

Time for PLAN B!!

Well, it is official. I struck out in the bottom of 9. I didn't pass go. I didn't collect $200.

I was rejected from every school in my original plan that I wanted to travel out of state and attend. It looks like someone's trying to give my husband and I need to stay here in Chicago for a few more years.

I am started PLAN B now.

I have decided to apply for the PsyD program at my current school and continue my education here. But I am going to have plenty of competition. LOTS of it!

I am going to need lots of prayers, positive vibes, possible animal sacrifices (I would prefer not!), or anything that will appease the Gods.

I am determined to get into a PsyD program! This is my chance!

Running to Inspiration

Today was not a great day to be outside running. I am not complaining about the snow. I can run in the white snow even when it is blowing in my face.

I am talking about the frigid temps. The temps this morning for our weekly temps had the wind chills near zero. We have spoiled this winter with the awesome temps. I can not complain about it. In fact, I have been enjoying it. Unfortunately, the result is that my body does not acclimate very well when the colder temps come back overnight without the usual SLLLLLLOOOOOWWW adjustment. It is literate shock to my system. Plus add having cold weather-induced asthma and recovering from starting my week with the 24-hour flu from HELL, it is not pretty. PERIOD!

Thus in short, I chose to run on the treadmill over running outside. I honestly don't mind it. In fact, I had a good reason to run inside - the U.S. Olympic Trials Marathon. So I did my 8 miles on the treadmill while watching the men and women compete for the six spots on the Olympic team.

The experience was completely inspiring. During the first 6 miles of my run, I was completely inspired and pleasantly distracted by Meb, Kara, Deena, Ryan, and the others. It helped me to continue on during my run and do well. I watched their cadence as they ran and as I ran on the treadmill. It was exciting to watch them cross the finish line. It was heartbreaking to see those who missed their opportunity to get on the team.

Now I have 8 miles done and written on the wall. I am looking forward to getting back outside to do it again next week.

Back to Negative Splits

I just finished my first cutback week. I ended up making another 1st since my return to running.
It went very well. I have had a great time with new runners and walkers. It felt great getting my mileage in this morning to finish my cutback week on a high note. I even had great negative splits even though was running at an easy pace.

Mile 1 - 10:18
Mile 2 - 9:38
Mile 3 - 9:35

Pace: 9:50/mi

Goals for 2012

2011 is long gone now. Here is 2012.

This past year has brought out some challenges from issues with my knee and my 2nd knee surgery to returning to running again. This next year will have its own challenges as I progress in my running as I get back into racing form. I also am dealing with the challenge of finishing my Master's degree program in June and looking to move onto a potential Ph.D. program in August. I am literately entering the unknown with this, which can be quite unnerving right now.

Here's some of the goals/resolutions that I have for upcoming year.

1. Continue to progress into my running as well as my weight training.
2. Finish a HM at sub-2:00
3. Completely return to my race weight (138-140#) and maintain it for the rest of the year.
4. Complete my USTAF coaching level #1 certification.
5. Start working on my AASP consultant certification process.
6. Focus on my Ph.D. applications and follow-up on them.

1st Round of Speedwork - DONE!!

This MNFirefly is DEFINITELY back!

I started my 5 mile speedwork with a mile warm-up at 5.2 MPH. Then I did my 1st mile interval at 6 MPH (10:00/mi) before bringing it back down to 5.4 MPH for a 1/2 mile. I started my 2nd and final interval at 6 MPH and then brought it up 6.2 MPH (9:40/mi) for the last 1/2 mile before bringing it back down to 5.4 MPH for a 1/2 mile. Then I did a mile cooldown at 5.2 MPH. I felt really good during the entire run and very strong. I made sure that I did a TON of stretching and hit the foam roller afterwards.

One year ago, I could barely do 15 minutes and was on my way for my 2nd knee surgery. Today, I am stronger than EVER even though my speed could use some improvement in order to return to my pre-surgery self. But I am happy with what I see so far.

In the words of Elton John: "The B**** is BACK!"

Let the Half-Marathon Training BEGIN!

Yes,I have officially started training for a first major event since my two knee surgeries. I am using a 16 week program so I can go long and slow during the training period.

I just finished my 1st training session today.

See you on the other side.

Is it okay to breathe yet?

I have been knee deep in Ph.D. applications since September. I am only applying to four schools so far, but the task is still overwhelming with the essays and orchestrating all of the school transcripts with the deadlines. I had to deal with a very intense term between late-August to mid-October to make things very interesting. Almost everything is finished. I won't feel better until I have all of the transcripts turned in.

In the meantime, I have been doing a lot of running as a way to cope with stress during this process. I have been able to increase my weekly mileage to 12 miles so far. I have decided to start half-marathon training next week for the Early Chicago Half-Marathon on April 1st.

I am excited about the prospect of training for a major race. The weather is getting colder, but I plan to bring my training inside on the treadmill. It will be another long winter, but I am ready for it.

Bring it on!

MNFirefly's Back: Hot Chocolate Race Report

It was my 2nd race in a week. I forgot my gloves before the race, but still did alright without them. The course had to rerouted at the last minute, which ended up adding almost 1/2 mile to the race after I finished. The race was completely awesome even though they had to make modifications at the last minute. The chocolate fondue after the race was AWESOME!

Just a year ago, I was off my feet after my 1st knee surgery and now I am 100%. I am truly blessed!

Here's my splits:

Mile 1 - 8:58
Mile 2 - 7:42 (HOT S***!)
Mile 3 - 10:08 (Had to re-tie my laces on my shoes during this portion)
Mile 0.11 - 1:11 (I hit the lap on my Garmin so I knew my true 5K time even I knew that the course was longer)
Another Mile 0.43 - 3:59 (9:12/mi)

If I didn't have to stop to tie my shoes, I would have EASILY PR'ed. Oh well!

Next race: Turkey Trot 5K in Elmhurst

Happy Halloween!!

Fall Running Again

Never forget

Here's to setbacks....