TIAGAYEPFA   76,985
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TIAGAYEPFA's Recent Blog Entries

Something New - Track Workouts!

Tuesday, July 09, 2013

After 4 years of running, I'm finally doing track workouts for speed! Did my first one 2 weeks ago. It really kicked my butt. I've always done my speedwork on my treadmill, mainly because I didn't know where a track was near me. Found a group that meets at 5am on Tuesdays very close to home. I have to get used to my pace at the shorter distances, I find I go out too strong and get winded quickly. But I'm doing it and I'm excited about it because I know I'll get better!

I did a 10 mile run on Sunday, that's the longest I've ever run in the month of July. Since I've been running, I've always taken the summers off from running because of the heat and humidity, but this year I want to keep my base so I'm doing one day of speedwork and one long run and sometimes another short easy run. I went with a large group which was great, we started at 6am and it wasn't as bad as I would have thought.

I've been enjoying being in the gym lifting regularly too, getting my strength back! So far, it's a great summer!

  
  Member Comments About This Blog Post:

NEW-CAZ 12/27/2013 6:50AM

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RUNGRL2013 7/25/2013 4:14PM

    emoticon I like how you keep challenging yourself to do better emoticon

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X5X52000 7/16/2013 6:45PM

    emoticon

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PDQ1203 7/13/2013 10:15AM

    emoticon
the track can be lots of FUN
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MIZPAM25 7/9/2013 9:18PM

    emoticon emoticon emoticon

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IMSMILEY88 7/9/2013 6:11PM

    That's terrific. I need to check out our track. I've never done that.

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MBSHAZZER 7/9/2013 5:29PM

    Awesome, Tia!!! I think running with a group at 5AM is a great idea... the track will eliminate any worries about tripping and falling in the dark (and I have done that doing speedwork... if it hurts to eat pavement at a 9 minute mile, it's THAT MUCH WORSE at a 6:30 pace!!!!) and I'm sure running with other people is very motivating!

Enjoy!

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PRESBESS 7/9/2013 2:44PM

    Wow, so happy to hear it's going well for you. Keep up the good work! Fitness is a wonderful thing!
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NEW-CAZ 7/9/2013 11:46AM

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ANDREA0301 7/9/2013 11:23AM

    Keep up the great work!!

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KAREN_NY 7/9/2013 11:03AM

    Sounds like FUN!!

.... Runners are sick that way, aren't we?? ;)

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COOP9002 7/9/2013 10:27AM

    Like the idea.

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WORKNPROGRESS49 7/9/2013 9:14AM

    emoticon You rock!!!! emoticon

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LKEITHO 7/9/2013 8:46AM

    Sounds like you are getting a great mix of workouts. Congratulations!

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Race #20 for the year done and transitioning to Heavy Lifting for the Summer

Saturday, June 08, 2013

I won a free entry to a local 5 Mile Race, so figured "Why not?". Since I had just ran Niagara Falls Half last Sunday, I wasn't going for an all out effort. But it ended up being not much of an effort at all. In Mile 2, my headphones kept falling out from all the sweat (was SO humid), then my beautiful necklace with my 13.1 & 26.2 charms fell off, so I had to stop to make sure I didn't lose anything. Did I mention it was really humid? On top of that, this race has been around a while but had only had a 5k, but they added the 5 Miler this year. But there was so much confusion about the 5 Mile course so some people went one way, some went another. So people who ran the 5 Miler ran as little as 4.2 and some as much as 6.8 miles. My Garmin GSP said I did 5.5. It's a little defeating when you're hot and tired and your watch says 4.95 but there's no finish line in sight. But I finished and at least we got a medal, which is rare for a 5 Mile race. So this was Race #20 for the year. I did 18 races all of last year, so I'll probably do at least 30 total races this year.

So starting Monday, my routine will dramatically change. I will lift weights much more than doing cardio and will only run twice a week. I'm excited about the change. While I don't plan to get back to my competition size, I plan to get reasonable and maintainably close by September. I'm excited about it!

Come September, I'll transition back to marathon training for the New Orleans Rock n Roll Marathon on Feb. 2nd, where I will again go for Boston Qualification. Hubby will be as well.

With some of the ladies of Black Girls Run! Tampa!




  
  Member Comments About This Blog Post:

MBSHAZZER 6/10/2013 12:20PM

    Ugh, I hate a disorganized race!! But it sounds like you made the best of it anyway. Enjoy your summer! Pulling for you for a BQ!

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BLKLILY 6/9/2013 11:39AM

    You look as hot as the heat emoticon emoticon

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NEW-CAZ 6/9/2013 2:59AM

    emoticon emoticon emoticon emoticon

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NEWME0519 6/8/2013 11:57PM

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Yeah, awesome job on 20 races!

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DESERTJULZ 6/8/2013 9:43PM

    Congrats on 20 races this year! I've actually participated in my first two 5k events ever (in 55 years of life). FUN!

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SPARKLE1908 6/8/2013 9:22PM

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X5X52000 6/8/2013 8:19PM

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BOILHAM 6/8/2013 6:24PM

    Congrats on your race and bling! Good luck on the Boston qualifying. Love the pictures.

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WORKNPROGRESS49 6/8/2013 5:48PM

    emoticon emoticon emoticon

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Half Marathon #30 in the Books and it was SPECTACULAR!!!

Monday, June 03, 2013

I chose the Niagara Fall Wonen's Half Marathon for my 30th Half. I'd never been there before and ended up knowing about a dozen people there from my area! I took my Mom as a Mother's Day gift since she had never been there either.

This was by far, one of my top races EVER! We ran by the Falls twice and the entire race was along the Niagara River. Weather turned out awesome. I could have gone for a Personal Best but I had to stop many times along the course and take pictures! So when I ran, I ran strong but I just enjoyed the entire time! Not a huge race, less than 1,500 but well organized. The race director made you feel like family!

I ran a 2:02 and was very happy with that but was happier that I allowed myself to just enjoy the race!

So no more Half's until end of October. I'll "hibernate" in the gym for the summer and get back to some heavy lifting to lean out before the fall race season. I'll run twice a week, will alternate a speed drill with hill repeats and will do a long run to keep a base. Other than that, will do another couple days of HIIT Cardio. I'm excited about really lifting again!

You know I have to share some pics!
Race Swag:


Race Shirt, says "Empowered" on the front:


View of the Falls from our 18th floor hotel room:



The nicest Port-a-Lets you'll ever find, complete with flowers, lavendar scent and toilet seat covers!



Before the race:


Me with the race director and his daughter after the race:


After the race showing off our Bling:


Mom and I. She was able to watch us from the hotel as we ran by the falls. She even saw me waving at her!


The Bling!

  
  Member Comments About This Blog Post:

BLKLILY 6/5/2013 9:26PM

    You look emoticon sis! emoticon and I wish you many more!!!

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DRB13_1 6/3/2013 11:45PM

    emoticon emoticon
That DOES look like a fun race, so glad your mom went too
happy summer and best wishes for the fall racing season
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AM217PERRY 6/3/2013 9:55PM

    Congrats on your 30th half! What s great accomplishment and sounds like it was an awesome experience!!! emoticon

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BRIANPILGRIM 6/3/2013 4:45PM

    Congratulations! I just saw your post randomly scroll by when i was looking at setting up goals for the Marathon Maniacs, Half-fanatics group here on SP. If you've never heard of the Half-fanatics you should check them out online.

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MBSHAZZER 6/3/2013 4:33PM

    Tia, looks like a gorgeous, or should I say, 'gorge-eous" race! So glad you and your mom got to enjoy a weekend away!

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ANDREA0301 6/3/2013 2:50PM

    AWESOME!!!!!

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PLANTAGO 6/3/2013 2:17PM

    Yay! Such a great race. I'm sure your Mom was so proud and happy to be there with you!!
And such a lovely port-a-potty LOL emoticon

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X5X52000 6/3/2013 2:13PM

    emoticon emoticon

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PMRUNNER 6/3/2013 1:31PM

    Awesome!

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WORKNPROGRESS49 6/3/2013 1:31PM

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BUTTERFLY-1976 6/3/2013 1:11PM

    Awesome!! Love the port-a-potties!

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BOILHAM 6/3/2013 12:26PM

    Wow, nice race report. It must have been so cool seeing the Falls during the run! Beautiful pictures, too. Makes me want to revisit Niagra Falls.

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LKEITHO 6/3/2013 12:24PM

    Sounds like a great event, and you put in a great time! Congrats!

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NEW-CAZ 6/3/2013 12:19PM

    emoticon emoticon emoticon

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SUNSHINE20113 6/3/2013 12:07PM

    Congratulations!! I'm busy training for my first half marathon which will be in October, so I'm incredibly amazed that you have managed to run 30! It gives me hope!!

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You can call me Coach Tia! :-)

Monday, May 27, 2013

Last weekend I spent it at the University of Central Florida, 2 1/2 days, 23 hours of class time and a test that took me almost 6 hours to take. All to become a USATF Level 1 Coach!!! USATF is the USA Track & Field organization. The class was intense and long but I learned so much! So now I will have some credentials to do what I've been doing for over 2 years. I plan to only coach virtually, since I'm always training or racing myself lol. But I'm excited about it!

Took this weekend with hubby and got away to the beach! Excited about my last Half of the season, race #19 of this year and my 30th Half. Niagara Falls here I come! Hope you had a great long weekend!



Had to share a couple pics of my nephew and I at a recent Boston Memorial Run. He's 7 and was so proud he ran the entire 5k!

  
  Member Comments About This Blog Post:

DRB13_1 6/1/2013 12:23AM

    emoticon on another wonderful accomplishment! You're a great coach already. Keep inspiring and keep running. Your whole family must have caught the running fever!

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PURPLE180 5/28/2013 5:09PM

    Congrats! emoticon

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SEPPIESUSAN 5/28/2013 4:35PM

    Congrats and as a Bostonian, I love your nephew's shirt!

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NALAYB 5/28/2013 12:58PM

    Congratulations!

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ARUNNINGKAT 5/28/2013 12:17PM

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ANDREA0301 5/28/2013 10:36AM

    Yay Coach Tia!!!

Way to go!!

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MBSHAZZER 5/28/2013 10:34AM

    Tia, your nephew is ADORABLE!!!! And very impressive that he ran the entire 5k!

Congrats on your new certification, too! :D

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KAYATLANTA2010 5/28/2013 6:28AM

    A HUGE congratulations to you on a job well done! So very proud of you!!!!!!!!!! And your nephew is a real cutie! Good job, young man!
Kay

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SUNSET09 5/28/2013 6:16AM

  emoticon emoticon That is way cool! Doing something you love and enjoy doing! Nice pic and you are setting the example for so many! emoticon emoticon emoticon

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NEW-CAZ 5/28/2013 2:52AM

    emoticon You'll be a fantastic coach Tia!

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STRONGERLEANER 5/28/2013 1:35AM

    Congratulations, Coach!

I'm sure you will help and inspire even more people!
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SONDRAJ20 5/27/2013 10:58PM

    Congratulations!! I think you will be a great coach. And your nephew is adorable!!

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LALAFLOWERS 5/27/2013 10:55PM

    Congrats Tia!!!!!

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WORKNPROGRESS49 5/27/2013 10:29PM

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AM217PERRY 5/27/2013 10:19PM

    Congrats on earning your level 1 coaching certificate! Great accomplishment!!! Read your page...very motivating! Keep inspiring!

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ARUN4ONE 5/27/2013 10:11PM

    Wow, wonderful pictures and a marvelous congratulations to you! WOO HOO! emoticon emoticon emoticon

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Missing my Half Marathons but keeping busy!

Saturday, May 11, 2013

It's been 3 weeks since my last Half Marathon and I have to wait 3 more weeks until my next one - oh no!!!

I've been keeping myself busy, did another Trail Race a couple weeks ago, it was a 10 Miler. I'm still learning the lingo of trail race descriptions, so I didn't realize it was called The Claw because you have to "scratch and claw" up vertical dirt hills, slide down them, wade through streams and rivers and with all that, enjoy the most beautiful scenery. It was officially the longest race timewise I'd ever done under a full marathon. There were just parts you couldn't physically run. But I'm glad I did it. I felt like a contestant on Survivor lol!

Then Tueday, 4/30, my Grandmother had a stroke. Fortunately it was minor. I flew up there (South Carolina) on Wednesday, as we didn't know how bad it was at the time. She was in the hospital Tuesday - Friday and is back home on her own and as the doctor put it, perfectly healthy at age 91. She just has to keep a better eye on her blood pressure. So thankful to have her!

While there, I stayed in a hotel, and I was so proud of myself that I continued to eat clean while there and exercised every day. Even went for a run twice, once outside and once on the gym treadmill. Usually a stressful situation like that would allow me to eat whatever, and staying in a hotel had always been a license to eat whatever. I got home late one night and really wanted some Chicken Wings, but I got a Salmon Salad instead and was fine. Yay me!

Today I did a 5 Miler race, which supports cancer research. Ran it in memory of my Dad. I was looking at my race tracker (www.athlinks.com) and realized I ran 18 races last year, and as of today, I've already run 18 races this year! I had no idea! This fall, I'll focus more on the quality of my races and improving my speed for my next full marathon in February.

Next weekend I'll be in Orlando for my USATF Level 1 Running Coach Certification. I'm super excited about this! I plan to only do virtual coaching so I can coach any and everywhere. I plan to pass my exam on the first try and take it from there!

Still having fun, and hope you are too! Wishing all the Mothers out there a Happy Mother's Day!

Here's a pic of the two most precious women in my life, my Mother and Grand Mother:


Pics from The Claw 10 Mile Trail race:




Today's Race, Miles for Moffitt 5 Miler:




  
  Member Comments About This Blog Post:

M3NOMOFAT 5/27/2013 9:49PM

    Thank GOD that your grandmother is ok because family is precious!

I am amazed at our lives paralells --sp, BGR!, Floridians, my sister lives in Brandon, and my family is from Columbia, SC. Really?

GOD is amazing. There are people that I see and feel drawn to without knowing why. I thought I was just amazed by your journey (and I am), but now I feel like crossing your path is destiny! Keep up the great work and keep the faith!!!

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TONYTHETSANGEL 5/23/2013 9:46PM

    Wow! 18 Races this year, 29 total! (I think I have that right) You go! That race does look like a Survivor episode! The fam pic is nice too! You look just like them! I'm trying to keep up with your activities because I like your blogs and pics! Looking forward to you getting your Running Coach Certification, I'm sure you will pass the first time! Take care and I will be reading!



Comment edited on: 5/23/2013 9:48:14 PM

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X5X52000 5/13/2013 4:15PM

    emoticon PICS !!!! emoticon

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LDY_ALI_79 5/13/2013 12:35PM

    Yay Tia! emoticon

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SPARKLE1908 5/12/2013 7:34PM

    Glad that your grandmother is recovering...and you are rocking those races!!! WOW, very impressive emoticon

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MBSHAZZER 5/12/2013 12:06PM

    Tia, sorry to hear about your grandmother, but I am glad she is doing OK.

Congrats on giving a trail race a 2nd try! I'm sure it was fun in ways that a road race was not.



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WORKNPROGRESS49 5/12/2013 9:20AM

    Beautiful pictures!!! emoticon emoticon

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SONDRAJ20 5/12/2013 5:40AM

    Love the pictures! You look great!! And I think you will be a wonderful and inspiring coach.

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NEW-CAZ 5/12/2013 2:50AM

    emoticon emoticon emoticon

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MISSLISA1973 5/12/2013 12:38AM

    I love your mothers picture. You all look so pretty and so happy!
I think the trail run probably should count as a half marathon. I ran (albeit very slowly) a half marathon in September, but don't you think for a minute I would even consider a 10-mile trail run at this point in my life! What an amazing accomplishment!

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STEVIEBEE569 5/12/2013 12:05AM

    Very inspiring! Keep up the good work!

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BAMEIBOO 5/11/2013 11:36PM

    Wow you are amazing! I don't run but use to live in South Carolina and now live near Orlando! Have you heard of daily mile.com? You log miles and have friends too.

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NEWME0519 5/11/2013 11:31PM

    Great job on the 18 races so far this year! I hope you enjoyed the rest on your day 'on the couch.'

Good Luck on your running coach certification (even though you don't need any luck)!
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