Finally I did the hill workout I've been wanting to do. I basically switched yesterday and today's workout. Yesterday I ran four miles on the treadmill like I said and today I ran six miles with hills (many, many hills). The first time I came across this monster in the midst of a long run (several months ago), I turned the corner of the street and I think every single car driving in my direction could read my lips and it's not something I would repeat in my very innocent blog. :-)
It was a little over a two mile run to the spot. Typically I would sprint up the hill, jog back down and then rest but this time I pushed myself harder. As I approached the bottom of the hill I picked up my speed and ran hard (I wouldn't call it a dead sprint) to the top. Without rest I turned around and jogged back down. I think running down a hill is almost as challenging as conquering the upward of it. It takes a lot of muscle control and careful footwork. Anyway, I reached the bottom of the hill, did a sharp pivot without taking a break and headed right back up the hill. I did this for roughly half a mile.
On my way back I encountered many more hills in my route and on side roads stemming from the major road I was running on. My plan of attack ... whenever I pass a hill or come up against one - RUN IT! Steep hills, gradual hills, short inclines, longer sprints - you name it, I did it tonight. I found myself back at my apartment after a smudge longer than six miles of running. With hills and recovery jogs included, I averaged an 8.05 pace. Without the recovery jogs, I would claim to have averaged a 7.30 pace. Easy. I was cruising tonight and really feeling good. Water has crept up to the top of my priority list recently, which I think had a big impact in my successful workout this evening. Forcing myself to drink water has finally turned it into habit. I still have a cup of coffee in the morning and a diet soda during the day, but I've made progress. There's really nothing wrong with coffee or soda as long as it's all in moderation. But back to the water ... now that I've seen the outcome of it, I will be sure to keep including that as a major part of my lifestyle and diet.
That's actually a great example of something that often times happens to me, as well as many other runners and athletes that I know. People fall into ruts and goodness knows I have stumbled into my fair share of unmotivated holes. Sometimes it revolves around running entirely and then there are moments that it deals with various facets of running, like drinking water, working on core or eating healthy. You just don't want to. It becomes so much more than you want to deal with. It's understandable ... everyone leads a busy life. But all it takes is to see the results, to know when you put in the work a difference will be made. Running can feel like a nuisance but until you experience that one energizing run or if you see a pound shed, it becomes a different story. For me with water, once I felt the difference it made in a run I quickly realized it's a vital part of training. If you know in your mind it's good, there comes a point when you need to simply force yourself to follow what you know no matter how much it sucks at the time. It'll pay off. There's no secret to training or dieting success, it all takes a lot of effort, commitment and of course, heart.
I might snap a shot of some of the hills I ran tonight and post them tomorrow. Hill workouts help in significantly strengthening your legs. The extra energy your body uses to drive yourself to the top of the hill is a very rewarding exercise and acts as a weight room for the runner. Runner's World discusses four types of hill workouts and when you should think about doing each one of them. RW also suggests not incorporating hill workouts more than two times a week into your training since it's a very exhausting and demanding activity.
Thanks for reading!!
- merebrown01
- Raleigh, NC, United States
- Ex-field hockey player turned runner! After school I started running to keep in shape. I ran a few shorter races until I played a hand on a marathon. I qualified for the Boston Marathon on the first shot and then qualified again. There's nothing like pushing yourself so hard for something that not everyone has the guts to do ... and experiencing a rewarding accomplishment. These are my thoughts when I'm hitting the pavement.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Treadmill Workout vs. Road Running
Hmm so much for the diet on day two, but in all fairness (to me) I had good reason to smudge it tonight (as far as I'm concerned). I went out to KANKI, a hibachi restaurant in Raleigh, to help celebrate my nieces' birthdays! There's no doubt you will be full when you are finished your plate piled high with fried rice, veggies and chicken. Then of course don't forget the soup and salad they start you out with and the dessert that is inevitable at the end of the show. :-) Mmmm!
Since I knew I wasn't going to led up tonight I forced my body out of bed this morning despite what my mind kept telling me to do and I headed for the workout room. It was darker than I had expected outside this morning and so I chose the treadmill as my weapon of choice. Running on the treadmill isn't my preference but I wanted to incorporate intervals and the elliptical wasn't going to give me what I needed. I started out at a 8.15 pace for the first mile, then sped up to a 7.40 pace and for the last two miles I ping-ponged back and forth from 7.00 minute miles to 7.30 minute miles. I wanted to hit six miles but I simply didn't have enough time to get in another two miles and get ready for work.
When you contemplate treadmill running versus road running, read this article from Runner's World as a great resource. According to this article, written by a running coach and program director, treadmill running is easier than hitting the pavement. A few factors go into this verdict including the belts that make it easier to run faster, the give on the base of the treadmill that eliminate soft tissue conditioning and finally, the lack of weather conditions. However, there is a plus side to using the treadmill. The article discusses the benefits in using it for speed work since it does allow you to go faster than you normally would. It also helps that you can control the speed, incline, etc. It's good to note that this is more directed toward people who are running for a road race. If you are working out to burn some calories, tone up or just to be healthy, there is nothing wrong with the treadmill. It just loses a lot in translation when comparing it to a race on the road.
Tomorrow I have intentions of doing that hill run I wanted to do last week but couldn't try it out because of the unexpected down pour. If you don't remember, hopefully I'll do it tomorrow and tell you about it then.
Don't forget to take a look at the poll on the side. Also, if there's anything you are curious about or would like me to address (from experience) I'm happy to do so. Drop me a line and I'll do my best! :-)
Since I knew I wasn't going to led up tonight I forced my body out of bed this morning despite what my mind kept telling me to do and I headed for the workout room. It was darker than I had expected outside this morning and so I chose the treadmill as my weapon of choice. Running on the treadmill isn't my preference but I wanted to incorporate intervals and the elliptical wasn't going to give me what I needed. I started out at a 8.15 pace for the first mile, then sped up to a 7.40 pace and for the last two miles I ping-ponged back and forth from 7.00 minute miles to 7.30 minute miles. I wanted to hit six miles but I simply didn't have enough time to get in another two miles and get ready for work.
When you contemplate treadmill running versus road running, read this article from Runner's World as a great resource. According to this article, written by a running coach and program director, treadmill running is easier than hitting the pavement. A few factors go into this verdict including the belts that make it easier to run faster, the give on the base of the treadmill that eliminate soft tissue conditioning and finally, the lack of weather conditions. However, there is a plus side to using the treadmill. The article discusses the benefits in using it for speed work since it does allow you to go faster than you normally would. It also helps that you can control the speed, incline, etc. It's good to note that this is more directed toward people who are running for a road race. If you are working out to burn some calories, tone up or just to be healthy, there is nothing wrong with the treadmill. It just loses a lot in translation when comparing it to a race on the road.
Tomorrow I have intentions of doing that hill run I wanted to do last week but couldn't try it out because of the unexpected down pour. If you don't remember, hopefully I'll do it tomorrow and tell you about it then.
Don't forget to take a look at the poll on the side. Also, if there's anything you are curious about or would like me to address (from experience) I'm happy to do so. Drop me a line and I'll do my best! :-)
Monday, September 28, 2009
Another Day, Another Dollar, Another Diet
Today was a new day in a few ways. It was the first day of the work week, it was the first day to another week of training and it was the first day of my renewed diet. Work went well today, training was successful and my diet is off to a good start! I came to realize that throughout my race training I had the mentality in more times than not that I could eat whatever I wanted since I was working out. This is not the case. Yes I'm running but I can only get better if I feed my body nutritious meals as well. My iPod touch came the other day and I am loving it. I downloaded the calorie and nutrition counting app so I would be better disciplined and more conscious of what I am putting into my system. Drastic changes aren't my goal ... just a little healthier in hopes I will continue to feel great during my runs. Protein is going to be core to my diet and then I'll incorporate a fair amount of GOOD carbs since I need that energy.
Typically I head straight for the elliptical on cross-training Mondays, but today I had a laundry list of things to accomplish right after work and didn't get home until after dark. My apartment fitness center is surrounded by windows and I've turned into a paranoid runner and person in general, especially at night. I hear horror stories and d take them to heart. I would never want to think that it couldn't happen to me because who's to say that it can't. After dark I hang up my laces. When 5pm rolled around I went to Target and walked around aimlessly trying to find the best birthday present for both of my nieces. I'm going to their birthday dinner tomorrow at a hibachi restaurant in Raleigh and am giving them my gifts then. After leaving there I had to go to the grocery store. Needless to say I got some good walking in during my adventures, but I didn't want that to be all the exercise I got today. After blowing the dust off my P90x workout DVDs I popped Kenpo in my laptop and worked it out! I actually had fun; I always feel like a hardcore when I'm kickboxing but then I look at my reflection in the sliding door and realize how uncoordinated I am. Let's just hope I never get into a fight! :-) It was a decent 40 minute workout and is definitely beneficial for the core and legs, not to mention a great calorie burner!
I took yesterday off since Chris and I were traveling back to Raleigh from Louisville. It was a nice visit and is always fun to see everybody. We took the opportunity to sleep in on Sunday and then visited with his grandparents for a bit before heading to Bass Pro Shop (Chris' play place) and then Jimmy Johns for some grub! Nine hours later we pulled into our complex and called it a night. No time/desire for running.
Don't forget to check out my weekly training schedule on the side bar! Also check out the poll to the left and share your opinion!! Talk to you soon!!
Typically I head straight for the elliptical on cross-training Mondays, but today I had a laundry list of things to accomplish right after work and didn't get home until after dark. My apartment fitness center is surrounded by windows and I've turned into a paranoid runner and person in general, especially at night. I hear horror stories and d take them to heart. I would never want to think that it couldn't happen to me because who's to say that it can't. After dark I hang up my laces. When 5pm rolled around I went to Target and walked around aimlessly trying to find the best birthday present for both of my nieces. I'm going to their birthday dinner tomorrow at a hibachi restaurant in Raleigh and am giving them my gifts then. After leaving there I had to go to the grocery store. Needless to say I got some good walking in during my adventures, but I didn't want that to be all the exercise I got today. After blowing the dust off my P90x workout DVDs I popped Kenpo in my laptop and worked it out! I actually had fun; I always feel like a hardcore when I'm kickboxing but then I look at my reflection in the sliding door and realize how uncoordinated I am. Let's just hope I never get into a fight! :-) It was a decent 40 minute workout and is definitely beneficial for the core and legs, not to mention a great calorie burner!
I took yesterday off since Chris and I were traveling back to Raleigh from Louisville. It was a nice visit and is always fun to see everybody. We took the opportunity to sleep in on Sunday and then visited with his grandparents for a bit before heading to Bass Pro Shop (Chris' play place) and then Jimmy Johns for some grub! Nine hours later we pulled into our complex and called it a night. No time/desire for running.
Don't forget to check out my weekly training schedule on the side bar! Also check out the poll to the left and share your opinion!! Talk to you soon!!
Saturday, September 26, 2009
Soaring Through Sixteen!
Sixteen miles was on my things to do this morning and I knocked it out of the park! Like any of my other runs so far - I went into it without thinking too much of what I needed to do. Just another run ... no big deal. With this strategy, I am able to dodge any of the negative anticipation. Any athlete knows that when you are mentally defeated, you can forget about your physical game. Anyway, Chris and I are in Louisville visiting his family. His aunt is also a runner so she took me around Seneca Park last night to show me a good running route. Weaving in and out of the Seneca Park golf course, running around the leaf-changing trees and along side the rushing streams made for a beautiful run. Not to mention the park was overflowing with runners and bikers, which is always an added bonus for me when I set out on a long run. It's great motivation to be with people who have similar goals as you. Weather here was perfect for running, mid to upper 60s and overcast. I had Chris' iPod on my arm but I ended up not even wanting music today. I was occupied enough taking in the scenery, enjoying the weather and people watching. :-) Those kinds of runs are the most relaxing and mentally fulfilling to me.
Of course I experienced the aches and pains with any long run but all in all, I felt awesome. I did encounter some hills during the route but they were enough to make for a good challenge yet not unbearable. My sister sent me the elevation map for the Baltimore half and miles three through 10 looks to be a steady uphill, with very steep parts, so running hills is vital during training. Can't hide from the inevitable. I averaged nine minute miles, which is a pretty good day for a long run especially having never ran that far before. At times I looked down at my Garmin and I was running under eight minute miles but there were those times, too, when I was well over nine minutes. I'd have to average 8.20 minute miles to qualify for the Boston Marathon. That's not something I am training to do but if it happens - I'll be ecstatic. If not, then I will know how to improve to get there. I don't think it's out of reach since I always pick up my pace significantly during races versus when I'm training. Regardless, it's a definite goal of mine to reach at some point throughout my running career.
After my long run today, I went straight to Smoothie King for my post-workout meal. I ordered a Slim-N-Trim Chocolate Smoothie (skinny). It had 15g of protein about 25g or so of carbs. Sounded like a pretty decent snack for recovery.
Anyway ... Thursday I fit in six miles after work, running the first few with my oldest sister. Then, Chris and I left at 4:30 the next morning to drive to Louisville. I think I hit my max daily caloric intake before noon, so needless to say I was not very good to my body yesterday. When we finally made it to his parent's house I worked on some core and did some squats. I even had a few beers last night so don't let anyone tell you that they can't drink because they have to run! :-) I'm sure everyone works differently but I sometimes run better if I had a few beers the night before. To each his own I guess.
Tomorrow I plan on running a light two to three miler. We'll see how my legs are holding up though. For now, I'm going to rest a bit but I wanted to leave you with an interesting fact. I'm reading Women Who Run by Shanti Sosienski. It was lent to me recently. I'll be sharing some of the excerpts because it's a great read, but I found this particular piece of history surprising.
DID YOU KNOW? It has only been roughly 35 years since women could legally run in marathons in the United States. Race officials would yank females off the course if they were to run alongside the men during a race. We've come a long way, wouldn't you say? "In 2005, of the 383,000 people who finished marathons around the country, 40 percent were women." (Women Who Run, pg. 1) GO WOMEN! :-)
Happy training!!
Of course I experienced the aches and pains with any long run but all in all, I felt awesome. I did encounter some hills during the route but they were enough to make for a good challenge yet not unbearable. My sister sent me the elevation map for the Baltimore half and miles three through 10 looks to be a steady uphill, with very steep parts, so running hills is vital during training. Can't hide from the inevitable. I averaged nine minute miles, which is a pretty good day for a long run especially having never ran that far before. At times I looked down at my Garmin and I was running under eight minute miles but there were those times, too, when I was well over nine minutes. I'd have to average 8.20 minute miles to qualify for the Boston Marathon. That's not something I am training to do but if it happens - I'll be ecstatic. If not, then I will know how to improve to get there. I don't think it's out of reach since I always pick up my pace significantly during races versus when I'm training. Regardless, it's a definite goal of mine to reach at some point throughout my running career.
After my long run today, I went straight to Smoothie King for my post-workout meal. I ordered a Slim-N-Trim Chocolate Smoothie (skinny). It had 15g of protein about 25g or so of carbs. Sounded like a pretty decent snack for recovery.
Anyway ... Thursday I fit in six miles after work, running the first few with my oldest sister. Then, Chris and I left at 4:30 the next morning to drive to Louisville. I think I hit my max daily caloric intake before noon, so needless to say I was not very good to my body yesterday. When we finally made it to his parent's house I worked on some core and did some squats. I even had a few beers last night so don't let anyone tell you that they can't drink because they have to run! :-) I'm sure everyone works differently but I sometimes run better if I had a few beers the night before. To each his own I guess.
Tomorrow I plan on running a light two to three miler. We'll see how my legs are holding up though. For now, I'm going to rest a bit but I wanted to leave you with an interesting fact. I'm reading Women Who Run by Shanti Sosienski. It was lent to me recently. I'll be sharing some of the excerpts because it's a great read, but I found this particular piece of history surprising.
DID YOU KNOW? It has only been roughly 35 years since women could legally run in marathons in the United States. Race officials would yank females off the course if they were to run alongside the men during a race. We've come a long way, wouldn't you say? "In 2005, of the 383,000 people who finished marathons around the country, 40 percent were women." (Women Who Run, pg. 1) GO WOMEN! :-)
Happy training!!
Wednesday, September 23, 2009
Strollin'
Another stroller run today. On Wednesdays my brother-in-law has his MBA classes so I've been going over to my sister's house to have dinner and hang out. We ran this evening with my two nieces and once again - I got to push the older one. Hills seem to multiply in height and length when pushing an antsy three-year-old and screaming the ABCs. I don't mind it though, I'm in the best company and it's a great workout. Not only am I running but I also get a good arm and ab workout and it probably helps tone my legs too. I ran three miles and felt pretty good.
Here's a funny story for you. As you know I worked out in my apartment fitness room on the elliptical last night. Well, since I read instead of listened to my iPod, I put my iPod on the bike machine next to the elliptical I was on. When I was done, I left and unfortunately, also left my iPod. :-( I put all the pieces together this morning when I was rummaging around trying to find it. I was disappointed, of course, but I didn't think that much of it. Casually looking around on ebay, I found a few iPod Touches that I had no intention of buying. I was surprised with how inexpensive they were on ebay - even though they were the refurbished versions. I bid on a couple that were around $100 just for kicks and was very quickly outbid. I've never bid on anything off ebay before and it was kind of fun so I did it one more time on a fairly cheap one with 10 minutes remaining in the auction. Guess who's the new owner of an iPod Touch? Hmm not exactly what I planned to get out of the day but realistically (and yes, this is me convincing myself that it wasn't a completely stupid move) I do need one and it was an unbelievable price ($126). I'm excited about the wifi and all the apps that come with it so I guess I'll deal.
Tomorrow Chris and I will be traveling to Louisville for the weekend to visit his family. He gets off work at midnight so we are going to get on the road then so we aren't wasting a day driving. He is going to start out on the trip and then I'll pick up when he needs to sleep. I don't know why we think that I'll be up and at 'em around 2am but I guess we'll find out. I'll have to try and get to sleep right when I get home from work tomorrow to be as prepared as I can be so I'm going to try to wake up and get a run in before work. Hopefully the sheets won't pull as had to get me back in bed this time but if for some reason I lose that battle (and often times I do) I will have to fit one in after work and then try and get some sleep afterward.
I plan on taking Friday off so if I can't catch up on here until this weekend - I hope to have some good news after the 16-miler I have to tackle on Saturday. Have a great weekend!! :-) Happy running!
Here's a funny story for you. As you know I worked out in my apartment fitness room on the elliptical last night. Well, since I read instead of listened to my iPod, I put my iPod on the bike machine next to the elliptical I was on. When I was done, I left and unfortunately, also left my iPod. :-( I put all the pieces together this morning when I was rummaging around trying to find it. I was disappointed, of course, but I didn't think that much of it. Casually looking around on ebay, I found a few iPod Touches that I had no intention of buying. I was surprised with how inexpensive they were on ebay - even though they were the refurbished versions. I bid on a couple that were around $100 just for kicks and was very quickly outbid. I've never bid on anything off ebay before and it was kind of fun so I did it one more time on a fairly cheap one with 10 minutes remaining in the auction. Guess who's the new owner of an iPod Touch? Hmm not exactly what I planned to get out of the day but realistically (and yes, this is me convincing myself that it wasn't a completely stupid move) I do need one and it was an unbelievable price ($126). I'm excited about the wifi and all the apps that come with it so I guess I'll deal.
Tomorrow Chris and I will be traveling to Louisville for the weekend to visit his family. He gets off work at midnight so we are going to get on the road then so we aren't wasting a day driving. He is going to start out on the trip and then I'll pick up when he needs to sleep. I don't know why we think that I'll be up and at 'em around 2am but I guess we'll find out. I'll have to try and get to sleep right when I get home from work tomorrow to be as prepared as I can be so I'm going to try to wake up and get a run in before work. Hopefully the sheets won't pull as had to get me back in bed this time but if for some reason I lose that battle (and often times I do) I will have to fit one in after work and then try and get some sleep afterward.
I plan on taking Friday off so if I can't catch up on here until this weekend - I hope to have some good news after the 16-miler I have to tackle on Saturday. Have a great weekend!! :-) Happy running!
Tuesday, September 22, 2009
It's Raining, It's Pouring ... My Workout Just Got Boring
Flash flood warnings and storm threats prevented me from venturing outside for my seven to eight mile "quality" run this evening. Bummer. My previous planned was to run to an extremely steep and intimidating hill (about two miles from my apartment) and do some hill workouts and then run home. It sounds pretty horrible but I was actually looking forward to it. It's something new and a workout I've been thinking about doing for awhile. Since it was pouring too intensly for that, I changed right when I got home from work and headed to the fitness center at my apartment. A fast-paced forty-five minute elliptcal workout allowed me to break a good sweat, feeling like I got a sufficient workout. Even though I don't mind the elliptical, I'd rather the feeling of covering some ground and not being stationary. Oh well - you adapt and move on! FYI (because I don't think I've said it yet) I took yesterday off after running my long run on Sunday.
From experience ...
On another note, one of my biggest challenges lately have been drinking enough water. For some reason I get on these soda kicks - or anything with flavor. It is diet soda at least, but still ... not good when you are running and working out as frequently as I am. Drinking water has been a forced action for me lately. When I do get enough of that good ol' H2O I feel significantly better when I'm training; I even feel lighter. If you don't consume enough water, your body holds onto all the liquid it gets because it basically doesn't trust that it will get much more throughout the day (the simpler way of putting it). Well, put two and two together - that makes you bloated and gives you the feeling of carrying extra unnecessary weight. Soda also contains a great deal of sodium, which causes bloating as well.
That leads me into the fun fact I wanted to share with you! Next time you hit the pavement, max out at the gym or get a good sweat with a small home workout - grab a beer afterwards to rehydrate! Yup - a beer! "According to a research, a glass of beer is far better at rehydrating the body than water after exercise. The sugar, salt and bubbles in a pint may help people absorb fluids more quickly, the study claims." (Source) FoxNews only claimed it was slightly better than drinking a glass of water but hey - ever little bit helps, right? (Source) This makes sense when race organizers offer beer once you cross the finish line. I've heard that some races even offer a beer during the race but I can't imagine that. Beer isn't something that I would want to push me to the finish line; however, I would run faster to get to the finish line for that beer ... for the hydration of course! :-)
Hopefully the rain takes a hike so I can possibly fit in that hill workout tomorrow. If it's not raining too hard I have no problem running in the rain - even makes me feel like I'm working a little harder. But today was just too ridiculous to do anything outside. If I do get to do it, I'll definitely be sharing and hopefully I'll even get the chance to snap a picture of this monstrous hill to share as well!
Talk to you soon! Have a great night!
From experience ...
On another note, one of my biggest challenges lately have been drinking enough water. For some reason I get on these soda kicks - or anything with flavor. It is diet soda at least, but still ... not good when you are running and working out as frequently as I am. Drinking water has been a forced action for me lately. When I do get enough of that good ol' H2O I feel significantly better when I'm training; I even feel lighter. If you don't consume enough water, your body holds onto all the liquid it gets because it basically doesn't trust that it will get much more throughout the day (the simpler way of putting it). Well, put two and two together - that makes you bloated and gives you the feeling of carrying extra unnecessary weight. Soda also contains a great deal of sodium, which causes bloating as well.
That leads me into the fun fact I wanted to share with you! Next time you hit the pavement, max out at the gym or get a good sweat with a small home workout - grab a beer afterwards to rehydrate! Yup - a beer! "According to a research, a glass of beer is far better at rehydrating the body than water after exercise. The sugar, salt and bubbles in a pint may help people absorb fluids more quickly, the study claims." (Source) FoxNews only claimed it was slightly better than drinking a glass of water but hey - ever little bit helps, right? (Source) This makes sense when race organizers offer beer once you cross the finish line. I've heard that some races even offer a beer during the race but I can't imagine that. Beer isn't something that I would want to push me to the finish line; however, I would run faster to get to the finish line for that beer ... for the hydration of course! :-)
Hopefully the rain takes a hike so I can possibly fit in that hill workout tomorrow. If it's not raining too hard I have no problem running in the rain - even makes me feel like I'm working a little harder. But today was just too ridiculous to do anything outside. If I do get to do it, I'll definitely be sharing and hopefully I'll even get the chance to snap a picture of this monstrous hill to share as well!
Talk to you soon! Have a great night!
Sunday, September 20, 2009
Directionally Challenged but a Good Run
One more long run down. Two more before my half-marathon and six more before the big one. Like I said in my previous post - 11 was my goal today. I finished with 11.3 (the .3 was due to the fact I just wasn't back at my apartment yet). I could have stopped to walk but at that point I wanted to get home - it's football Sunday and the games had started! All in all, it was a good run. Rolling hills carried throughout the route but those didn't bother me too much. I can tell I'm getting more and more used to them with each run.
I mapped a run on Mapmyrun and wrote it down on a little piece of paper. I used to do this before I bought my GPS watch but I did it again today because I wanted to run a completely foreign run to change it up. I can follow the skeleton directions and adlib as I see fit. Just call me dyslexic, or maybe even idiotic, because I mixed up most all of the left and right turns in my directions. When did I notice? When it kept saying to turn left or right and it wasn't even an option. I looked like a lost puppy for a majority of the run. "What is going on?" One thing is for sure, it kept me quite occupied for a chunk of the middle part of the run. I figured it out when it was all said and done but that's why I finished 11 miles before I got to my place - I did a lot of turning around and running extra legs during the run. Check out the beat up piece of paper and the amount of turns that I was able to screw up.
I slept in today since I knew it was going to be overcast all day. Waking up pretty hungry, I had a banana and half of an english muffin with peanut butter. I didn't eat the GU this time but I did wear the water belt. GU works for me when it's 12 or over. Close but no cigar today. After my run I grabbed a Fiber One bar. There are plenty of carbs and fiber (obviously) to refuel after the run, but it lacked in the protein area. Oh well - at least I got something in my system. My sister made a spread of awesome apps today for the football games so I got in some good grubbing - but I was able to - I burned over 1300 calories! :-) I averaged around 8:30 minute miles, give or take a bit. To qualify for Boston, I'd need to average 8:20. I think it's possible, but that's not the ultimate goal for my first full. Goal #1: FINISH!
I'll be posting my next week's running schedule on the side bar. I'll have 16 miles next weekend but Chris (my boyfriend) and I are traveling to Louisville so I will have to find a route there.
Have a great week!! :-)
I slept in today since I knew it was going to be overcast all day. Waking up pretty hungry, I had a banana and half of an english muffin with peanut butter. I didn't eat the GU this time but I did wear the water belt. GU works for me when it's 12 or over. Close but no cigar today. After my run I grabbed a Fiber One bar. There are plenty of carbs and fiber (obviously) to refuel after the run, but it lacked in the protein area. Oh well - at least I got something in my system. My sister made a spread of awesome apps today for the football games so I got in some good grubbing - but I was able to - I burned over 1300 calories! :-) I averaged around 8:30 minute miles, give or take a bit. To qualify for Boston, I'd need to average 8:20. I think it's possible, but that's not the ultimate goal for my first full. Goal #1: FINISH!
I'll be posting my next week's running schedule on the side bar. I'll have 16 miles next weekend but Chris (my boyfriend) and I are traveling to Louisville so I will have to find a route there.
Have a great week!! :-)
Saturday, September 19, 2009
Rearranged Training & 11 Tomorrow
This week was rather uneventful - running wise. If you're reading this blog for motivation, you should probably ignore my training the last few days. I didn't pay too much attention to my training program this week. There were a few things that popped up in my schedule and you just have to learn to adjust and not beat yourself up over it. It's tough when you're preparing for something that you've never done before and training gets a bit mangled. Realizing that a couple off days won't throw me off track was hard to get used to but really, not a whole lot can happen in those few short days.
Let's see, what did I do this week? Tuesday I ran six and a half and Wednesday I didn't run at all but I already told you that. I was planning on going for a run Thursday but I ended up meeting some people right after work for some drinks. Since I knew that I was going to do my long run on Sunday - I was able to convince myself that this was fine, and really, it was. I knew I had to fit in a run no matter what on Friday and then take it easy on Saturday. I ran a fast tempo four-mile route on Friday. My pace averaged out under eight minute miles; I can't remember exactly. I felt great though - I could have kept running but it was my boyfriend's birthday and I was excited to celebrate the day! Birthdays are my absolute favorite! :-)
If this blog wasn't solely about running I would go on and on about my wonderful day that I had today. I took my two nieces to a lake in Raleigh to feed the ducks and play on the playground. I didn't run today knowing I had to rest up before the long one tomorrow. I'll tell you what though - keeping up with an (almost) three-year-old and an (almost) one-year-old is tiring in it's own right.
Tomorrow my long run has feathered back a few miles. I'm slated for 10 to 11 miles. That's how most training programs work. Build up for a few weeks and then drop it back a little, then build up a little more, then decrease again. I'm sure I've said it before but I always try and hit the higher mileage on the long runs so my goal will be 11 miles in the morning. During the week I'm not as concerned about that. Before I go to bed tonight I'll put my watch and my iPod on their chargers, lay my clothes out and then put the water for my water belt in the fridge to get it good and cold. That way I will be able to get up, change, brush my teeth and get it going. My routine helps me go into each long run how I want to ... it's just another run. I try to not think about the distance, or anticipate how long I'll be out there ... it's just another run that I have to do, want to do and it's just another run that will get me to the finish line after I kick over 26 miles in the ass.
I'll be talking to you tomorrow to let you know how my long run went! Happy running (or whatever it is that strikes your fancy)!
P.S. E-A-G-L-E-S GO EAGLES!!! :-)
Let's see, what did I do this week? Tuesday I ran six and a half and Wednesday I didn't run at all but I already told you that. I was planning on going for a run Thursday but I ended up meeting some people right after work for some drinks. Since I knew that I was going to do my long run on Sunday - I was able to convince myself that this was fine, and really, it was. I knew I had to fit in a run no matter what on Friday and then take it easy on Saturday. I ran a fast tempo four-mile route on Friday. My pace averaged out under eight minute miles; I can't remember exactly. I felt great though - I could have kept running but it was my boyfriend's birthday and I was excited to celebrate the day! Birthdays are my absolute favorite! :-)
If this blog wasn't solely about running I would go on and on about my wonderful day that I had today. I took my two nieces to a lake in Raleigh to feed the ducks and play on the playground. I didn't run today knowing I had to rest up before the long one tomorrow. I'll tell you what though - keeping up with an (almost) three-year-old and an (almost) one-year-old is tiring in it's own right.
Tomorrow my long run has feathered back a few miles. I'm slated for 10 to 11 miles. That's how most training programs work. Build up for a few weeks and then drop it back a little, then build up a little more, then decrease again. I'm sure I've said it before but I always try and hit the higher mileage on the long runs so my goal will be 11 miles in the morning. During the week I'm not as concerned about that. Before I go to bed tonight I'll put my watch and my iPod on their chargers, lay my clothes out and then put the water for my water belt in the fridge to get it good and cold. That way I will be able to get up, change, brush my teeth and get it going. My routine helps me go into each long run how I want to ... it's just another run. I try to not think about the distance, or anticipate how long I'll be out there ... it's just another run that I have to do, want to do and it's just another run that will get me to the finish line after I kick over 26 miles in the ass.
I'll be talking to you tomorrow to let you know how my long run went! Happy running (or whatever it is that strikes your fancy)!
P.S. E-A-G-L-E-S GO EAGLES!!! :-)
Wednesday, September 16, 2009
Mixing it Up and Training Tidbit #2
I'm readjusting this week's workouts a little bit due to some necessary celebrating that will be going on this weekend. It's my boyfriend's birthday on Friday so that makes me wary to schedule a run Saturday morning. I think I'll tackle the long run Sunday morning this week instead. So the executive decision has been made to rearrange my routine this week and to start by taking today off, not to mention I wanted to join my sister and my two beautiful nieces to pick out princess Halloween costumes at the Disney Store tonight. Sometimes other things just take the cake when compared to a run. :-) Tomorrow and Friday I will fit a workout in and then take Saturday off. Sunday - 10 to 11 miles here I come. This week's long run is scaled back but the following week I'll climb up again and do 15 to 16 miles. I'm getting there! Only three more long runs until the Baltimore half and then another three runs until the big race! I can't believe how close it's getting.
Training Tidbit #2
Post workout nutrition is vital for a successful training regimen. The two most important ingredients in a snack after training are carbs and protein. This combination speeds up recovery. WebMD says it helps in "replenishing glycogen stores and possibly increasing protein synthesis." Experts recommend eating this type of snack within an hour, preferrably 30 minutes after working out.
I tried a new snack after my last week's long run and loved it! I spread reduced fat peanut butter (about one tablespoon) on one slice of multigrain bread. Then I put a handful of Banana Nut Cheerios (mmm!) on top of the PB and folded it in half. Yum!! The protein and carbs from the PB and the carbs and the multigrain from the bread and the cheerios were a great mix!
Other good snacks:
Peanut butter
Banana (with PB)
Yogurt (maybe add some berries)
Whey protein shake*said on many Web sites to be the best path to take
Tuna on whole wheat bread
Turkey with cheese and apple slices
Skim milk
Training Tidbit #2
Post workout nutrition is vital for a successful training regimen. The two most important ingredients in a snack after training are carbs and protein. This combination speeds up recovery. WebMD says it helps in "replenishing glycogen stores and possibly increasing protein synthesis." Experts recommend eating this type of snack within an hour, preferrably 30 minutes after working out.
I tried a new snack after my last week's long run and loved it! I spread reduced fat peanut butter (about one tablespoon) on one slice of multigrain bread. Then I put a handful of Banana Nut Cheerios (mmm!) on top of the PB and folded it in half. Yum!! The protein and carbs from the PB and the carbs and the multigrain from the bread and the cheerios were a great mix!
Other good snacks:
Peanut butter
Banana (with PB)
Yogurt (maybe add some berries)
Whey protein shake*said on many Web sites to be the best path to take
Tuna on whole wheat bread
Turkey with cheese and apple slices
Skim milk
Tuesday, September 15, 2009
New Shoes and a Kick in the Ass
The title of this post pretty much says it all. The new shoes got me out the door and a constant kick in the ass (from me) kept me going.
My shoes arrived yesterday (finally!) and today was the first time I was able to try them out, which is the main reason I forced myself into running clothes and outside to hit the pavement. I won't lie, this run was painful. I had little desire to get out there in the first place, let alone knock out a seven- to eight-mile quality run according to my training program. The nonstop mental battle was an added obstacle throughout a majority of the the six and a half miles that I ended up finishing. It was one of those runs where no matter how deep you dig for inspiration or motivation you come out with an empty hand and the bad guy on your shoulder telling you to just stop. I just felt heavy today too, like I was carrying another couple legs on my hips and a few pounds of led in my stomach. These are the runs where you just run to get it over with, you just run because your training program tells you that's what you should do. Nike would say, Just Do It ... I would have probably added a choice word in there.
I got a little over five miles and that so-called extra weight was telling me to give up. Then I figured I mine as well run off those extra additions while I'm at it. Who knows where that jolt of minor motivation sprung up from. I ended up at my apartment around six and a half miles and that was good enough for today. Even though there are the runs that always start off with nothing but negativity, it always (ALWAYS) feels good to finish a workout. On another somewhat positive note - I loved my shoes! AND ... I did run with an average 8:30min./mile pace, which was a lot better than I'd anticipated ending up with.
This is something I try to think of when I come up unsuccessful when looking for motivation ...
My shoes arrived yesterday (finally!) and today was the first time I was able to try them out, which is the main reason I forced myself into running clothes and outside to hit the pavement. I won't lie, this run was painful. I had little desire to get out there in the first place, let alone knock out a seven- to eight-mile quality run according to my training program. The nonstop mental battle was an added obstacle throughout a majority of the the six and a half miles that I ended up finishing. It was one of those runs where no matter how deep you dig for inspiration or motivation you come out with an empty hand and the bad guy on your shoulder telling you to just stop. I just felt heavy today too, like I was carrying another couple legs on my hips and a few pounds of led in my stomach. These are the runs where you just run to get it over with, you just run because your training program tells you that's what you should do. Nike would say, Just Do It ... I would have probably added a choice word in there.
I got a little over five miles and that so-called extra weight was telling me to give up. Then I figured I mine as well run off those extra additions while I'm at it. Who knows where that jolt of minor motivation sprung up from. I ended up at my apartment around six and a half miles and that was good enough for today. Even though there are the runs that always start off with nothing but negativity, it always (ALWAYS) feels good to finish a workout. On another somewhat positive note - I loved my shoes! AND ... I did run with an average 8:30min./mile pace, which was a lot better than I'd anticipated ending up with.
This is something I try to think of when I come up unsuccessful when looking for motivation ...
"Everyone would rather party, or even veg out... instead of buckling down. That's the easy path. Being a true rebel nowadays means embracing responsibility with gusto and energy. The last rebellious act, really, is to COMMIT TO SUCCESS, no. matter. what."
Monday, September 14, 2009
14 and Cruising!
It's been awhile! Sorry about that ... I had a busy weekend and then wasn't feeling great today.
Back to training. Last Friday I was good and didn't do anything active. I was hoping for another successful long run like the week before. I was almost superstitious in how I spent the night before the 14-miler, imitating the same routine from the previous Friday. In the back of my head I couldn't keep from worrying about my ankle and how that might feel for 14 miles. I dug up my hockey gear knowing there had to be some kind of ankle brace or wrap that I could use. Ankle injuries aren't a foreign occurrence for me ... high ankle sprains, regular ankle sprains - you name it, I had it. I even played with a walking cast my junior year at IU during field hockey season. Anyway, my confidence was right on the money ... low and behold, an ankle brace. I threw that on top of my already prepared pile of running stuff for the next morning including my running clothes, shoes, Garmin watch, water bottle belt and the GU. My sister gave me her running belt to use the week before and it came in handy. There are far too many runs where I am dying for water toward the end. There's also a pocket attached, which is nice for my GU.
Waking up to "All I Want To Do" by Sugarland doesn't get me excited as I was hoping it would ... but that's what I got to wake up to at 6:45 last Saturday morning. After rolling around in my bed for a few minutes, I got up, got dressed, brushed my teeth and then armed myself. I feel like I'm going to war with all that stuff I have. Each run I leave my apartment with something new. This time I took my phone just in case I needed to call someone to pick me up if my ankle acted up. I also had a route written out on a little piece of paper. It's a good skeleton and then with my Garmin I can fudge it how I want to. So am I ready to go? Ankle brace ... check. Watch ... check. Water belt ... check. GU ... check. Phone ... check. Directions ... check. Yup - here goes nothing. Just going on another run - like any other run I've walked out the door for.
Other than having to loosen the brace somewhere in that first mile (it's probably good to keep blood circulating), it was an excellent run! I felt very good despite normal aches and pains. It was even a hilly course and that didn't get to me much either. I stopped once around the seven and a half mile mark and did the GU. This time I tried the tri berry GU and actually kind of liked it. That was a first for me (trying the gel GU, that is) but it's just as it sounds, berry-flavored gel. It surprised me how much of it there was though, which kind of grossed me out after awhile. My ankle cooperated more or less. I catered to it during the last four miles when it started to hurt again. I had to be careful pushing off it when running up hills and then when I was running up and down the curbs and in the grass when there wasn't a sidewalk. My finishing pace was a nine minute mile and I'm definitely okay with that.
To make a long story short, I took off Sunday and enjoyed watching the Eagles beat the Panthers in Charlotte. Today I took it easy too as I wasn't feeling up to par. I get pretty bad headaches and I woke up with a screaming one this morning. I attempted the elliptical a little later in the evening. Easy did it. Tomorrow I'm scheduled for a seven- to eight-mile run; we'll see how many I feel like doing, or have time to do.
Check out the new week's training schedule on the side bar! :-) Thanks for reading and happy running!!
Back to training. Last Friday I was good and didn't do anything active. I was hoping for another successful long run like the week before. I was almost superstitious in how I spent the night before the 14-miler, imitating the same routine from the previous Friday. In the back of my head I couldn't keep from worrying about my ankle and how that might feel for 14 miles. I dug up my hockey gear knowing there had to be some kind of ankle brace or wrap that I could use. Ankle injuries aren't a foreign occurrence for me ... high ankle sprains, regular ankle sprains - you name it, I had it. I even played with a walking cast my junior year at IU during field hockey season. Anyway, my confidence was right on the money ... low and behold, an ankle brace. I threw that on top of my already prepared pile of running stuff for the next morning including my running clothes, shoes, Garmin watch, water bottle belt and the GU. My sister gave me her running belt to use the week before and it came in handy. There are far too many runs where I am dying for water toward the end. There's also a pocket attached, which is nice for my GU.
Waking up to "All I Want To Do" by Sugarland doesn't get me excited as I was hoping it would ... but that's what I got to wake up to at 6:45 last Saturday morning. After rolling around in my bed for a few minutes, I got up, got dressed, brushed my teeth and then armed myself. I feel like I'm going to war with all that stuff I have. Each run I leave my apartment with something new. This time I took my phone just in case I needed to call someone to pick me up if my ankle acted up. I also had a route written out on a little piece of paper. It's a good skeleton and then with my Garmin I can fudge it how I want to. So am I ready to go? Ankle brace ... check. Watch ... check. Water belt ... check. GU ... check. Phone ... check. Directions ... check. Yup - here goes nothing. Just going on another run - like any other run I've walked out the door for.
Other than having to loosen the brace somewhere in that first mile (it's probably good to keep blood circulating), it was an excellent run! I felt very good despite normal aches and pains. It was even a hilly course and that didn't get to me much either. I stopped once around the seven and a half mile mark and did the GU. This time I tried the tri berry GU and actually kind of liked it. That was a first for me (trying the gel GU, that is) but it's just as it sounds, berry-flavored gel. It surprised me how much of it there was though, which kind of grossed me out after awhile. My ankle cooperated more or less. I catered to it during the last four miles when it started to hurt again. I had to be careful pushing off it when running up hills and then when I was running up and down the curbs and in the grass when there wasn't a sidewalk. My finishing pace was a nine minute mile and I'm definitely okay with that.
To make a long story short, I took off Sunday and enjoyed watching the Eagles beat the Panthers in Charlotte. Today I took it easy too as I wasn't feeling up to par. I get pretty bad headaches and I woke up with a screaming one this morning. I attempted the elliptical a little later in the evening. Easy did it. Tomorrow I'm scheduled for a seven- to eight-mile run; we'll see how many I feel like doing, or have time to do.
Check out the new week's training schedule on the side bar! :-) Thanks for reading and happy running!!
Thursday, September 10, 2009
Pain, Pain Go Away ...
Even though yesterday was supposed to be a short three- to four-mile run, I took it easy and stuck to some core work. My ankle is still bothering me, so much so it was hard to walk up and down stairs. I've been doing a bit of research and I think it's just a form of tendonitis (and a result of overuse) so I'll continue to monitor it and I'll start to ice it. For core work, I did several exercises on the exercise ball and a couple sets of push-ups.
Today I am slated for a "Tempo" six- to seven-miler. The pain in my ankle is nagging and I'm fairly certain it would come back with bells on if I went on a run. I'll have to play this one by ear. After work if the pain has not subsided completely, then I will have to resort to another form of exercise with not as much pressure and pounding. I was thinking of doing an elliptical/bike workout and then possibly a P90x DVD. Even if I am miraculously feeling better, I doubt I'll be able to make it a tempo run; but I'd be happy if I can hit the pavement at all. Missing a run, especially one that's longer, will be a tough call for me to make. I hate feeling behind in training as a rookie racer. But I keep reminding myself that if I push it too hard now, then my ankle injury might force me to take even more time off and that's not what I want or need. I hope to recover enough to still hit my long run numbers (14 miles) this week - THAT, I will not miss.
I'll be talking to you later tonight. :-) Time for work!
Today I am slated for a "Tempo" six- to seven-miler. The pain in my ankle is nagging and I'm fairly certain it would come back with bells on if I went on a run. I'll have to play this one by ear. After work if the pain has not subsided completely, then I will have to resort to another form of exercise with not as much pressure and pounding. I was thinking of doing an elliptical/bike workout and then possibly a P90x DVD. Even if I am miraculously feeling better, I doubt I'll be able to make it a tempo run; but I'd be happy if I can hit the pavement at all. Missing a run, especially one that's longer, will be a tough call for me to make. I hate feeling behind in training as a rookie racer. But I keep reminding myself that if I push it too hard now, then my ankle injury might force me to take even more time off and that's not what I want or need. I hope to recover enough to still hit my long run numbers (14 miles) this week - THAT, I will not miss.
I'll be talking to you later tonight. :-) Time for work!
Tuesday, September 8, 2009
Ankle Aches & Training Tidbit #1
Well so much for listening to my body. I ran a painful six and a half miles after work today. That pain in the inside of my right ankle came back kicking and screaming. I felt it start to develop again around mile three and it never felt the need to take a hike! Pushing off of it, especially running uphill, is when it irritates me the most. To play it safe, I might knock down the mileage tomorrow or take it extra easy.
I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.
~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs. I highly recommend this ... I saw and felt results in just a week.
If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic
A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.
Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.
As always, thanks for your continued support! Talk to you soon!
I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.
~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs. I highly recommend this ... I saw and felt results in just a week.
If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic
A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.
Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.
As always, thanks for your continued support! Talk to you soon!
Monday, September 7, 2009
Lazy Labor Day
Training called for a light three to four miles yesterday. Usually I try to listen to how my body feels and make a good judgment call on whether or not I should run the day after my long run. I had a achy and pulling feeling kind of pain on the inside of my right ankle. It began about halfway through my long run Saturday and got worse throughout the day on Sunday. My brother-in-law's sister (Ashley) speculated it was probably from overuse so I decided it was probably best to take it easy and not do much of anything. It was a good decision I guess because today the pain subsided. Sometimes, it's just that simple. Rest.
I fit in a 35-minute elliptical workout this Labor Day evening. Lazy is one way to describe the holiday for me and I wouldn't have wanted it any other way. I've created a routine of doing the elliptical on Mondays when I'm supposed to do some type of exercise besides running. Working out on the elliptical allows me to break a good enough sweat, not to mention I really enjoy it. Reading is a hobby of mine so I like to take whatever book I'm into and read it during my workout.
I'll be updating my training schedule for the week tonight too. Give that a look if you want. I'm going to cut this one shot so I can get some sleep. Catch up with me tomorrow though!
Hope everyone had a great holiday weekend. I certainly did ... surrounded by family. :-)
I fit in a 35-minute elliptical workout this Labor Day evening. Lazy is one way to describe the holiday for me and I wouldn't have wanted it any other way. I've created a routine of doing the elliptical on Mondays when I'm supposed to do some type of exercise besides running. Working out on the elliptical allows me to break a good enough sweat, not to mention I really enjoy it. Reading is a hobby of mine so I like to take whatever book I'm into and read it during my workout.
I'll be updating my training schedule for the week tonight too. Give that a look if you want. I'm going to cut this one shot so I can get some sleep. Catch up with me tomorrow though!
Hope everyone had a great holiday weekend. I certainly did ... surrounded by family. :-)
Saturday, September 5, 2009
Long Run = Success ... Now Give Me a Beer
I'm excited to write about my long run today but I don't have a whole lot of energy left in me so this might be a short one. Knocked out 12.25 miles and felt absolutely great. My breathing was awesome and I hardly felt fatigued; however my legs started talking about halfway through and were screaming by the end of the run. I just figure that's just how it's going to be. I'm sure there are few and far between who can run long distances without those aches and pains. I also think that's a sign of worn down shoes, so I'm looking forward to getting mine in the mail this next week. They're much needed!
Again, pace has been a tough battle for me ... slowing it down, that is. Today I averaged a 9.29 pace, which shows a lot of discipline on my end. Apparently you are supposed to slow up your long run pace two minutes or so per mile. I don't think I want to slow it down any more than I have, but it's also good to know that I'm slightly ahead of where I need to be. Hopefully with the adrenaline on race morning I will surprise myself with a four hour jolt of energy and speed! :-)
Around the 7.5 mile mark, I tried a cranberry apple GU Chomp. I loved it! It's basically a fruity gummy and who doesn't like gummies! :-) Mentally that may have given me an extra something but I don't know how much I gained from it.
My sister, Marley, and my brother-in-law's sister, Ashley (both runners as well) ran with me today. They are training for the Baltimore half-marathon. We stayed together and carried conversation for 10.5 miles and then I finished up a little less than a couple more myself. Running with someone else makes a world of difference for me - it's someone to hold you accountable, someone to occupy your mind from any pain and someone else setting out to do the same thing you are. Another sister of mine, Meg, just registered today for the OBX half-marathon so we'll be able to drink a beer together after I finish the full! Being able to run/race with my sisters is one of the greatest things about this sport for me. I mean if you think about it I'm combining two things that are very dear to me, which is great motivation. Whenever you feel like you can't go another mile, think of the reasons you're out there in the first place. A big reason for me is the strength that my family gives me.
Ok - I know I said this wouldn't be long but I guess like during my run today, I got a second wind. Now, it's time to celebrate a great run and the holiday weekend with some cold beverages! :-)
Again, pace has been a tough battle for me ... slowing it down, that is. Today I averaged a 9.29 pace, which shows a lot of discipline on my end. Apparently you are supposed to slow up your long run pace two minutes or so per mile. I don't think I want to slow it down any more than I have, but it's also good to know that I'm slightly ahead of where I need to be. Hopefully with the adrenaline on race morning I will surprise myself with a four hour jolt of energy and speed! :-)
Around the 7.5 mile mark, I tried a cranberry apple GU Chomp. I loved it! It's basically a fruity gummy and who doesn't like gummies! :-) Mentally that may have given me an extra something but I don't know how much I gained from it.
My sister, Marley, and my brother-in-law's sister, Ashley (both runners as well) ran with me today. They are training for the Baltimore half-marathon. We stayed together and carried conversation for 10.5 miles and then I finished up a little less than a couple more myself. Running with someone else makes a world of difference for me - it's someone to hold you accountable, someone to occupy your mind from any pain and someone else setting out to do the same thing you are. Another sister of mine, Meg, just registered today for the OBX half-marathon so we'll be able to drink a beer together after I finish the full! Being able to run/race with my sisters is one of the greatest things about this sport for me. I mean if you think about it I'm combining two things that are very dear to me, which is great motivation. Whenever you feel like you can't go another mile, think of the reasons you're out there in the first place. A big reason for me is the strength that my family gives me.
Ok - I know I said this wouldn't be long but I guess like during my run today, I got a second wind. Now, it's time to celebrate a great run and the holiday weekend with some cold beverages! :-)
Friday, September 4, 2009
Restin' Up
I hit my mileage all week with Friday in mind since it's chalked up as my rest day. Now that it's Friday ... I kind of want to go out for a run, or at least a short workout on the elliptical. Resisting whatever urge I have to run is pretty important; it'll be better that much for my long run (11 to 12 miles) tomorrow if I take it easy today. Runner's World says that it's a good idea to not only rest on your off days but to do something fun that you don't usually get to do, like seeing a movie, going out to eat or something else that may encourage relaxation. Also according to Runner's World, "A study published in Psychosomatic Medicine found that a distraction can lower stress levels and raise levels of cytokines, which are hormones that help tissue regenerate." Since we were allowed to leave work at 1pm today, I laid by the pool and read a book for awhile and then ran some errands. Tonight I plan on watching tv, reading a bit more and drinking a beer. (And of course, alternating that with water.) :-)
Good news! I bought some new shoes today! I thought I was going to get a pair of the Nike Structure Triax but I read a few reviews today on Road Runner Sports and many people mentioned bad cushioning and even a bulge feeling in the forefoot of one of the shoes. As I started thinking about it, I remembered an odd feeling in the forefoot when I tried them on the day before. So I decided to look around some more. Finally I found the Nike Zoom Elite+ 4. Since I was shoe-shopping on a budget, the price of these appealed to me. Then, I checked out the reviews and its classification (stability, cushioning, etc.). These seem to be a good fit for me. Unfortunately (and probably ignorantly) I didn't have a chance to try them on, but it was a great buy. I'll keep you posted on how they feel and perform. ETA is in five business days but with the holiday weekend, I don't expect to see them until later next week.
I hope everyone has a great Labor Day weekend and I also hope to relay some upbeat news after my long run tomorrow!
This weekend when you don't feel like hitting the pavement, think about this ...
"The challenge in running is not to aim at doing the things no one else has done, but to keep doing things everyone could do - but most never will."
-Joe Henderson
Good news! I bought some new shoes today! I thought I was going to get a pair of the Nike Structure Triax but I read a few reviews today on Road Runner Sports and many people mentioned bad cushioning and even a bulge feeling in the forefoot of one of the shoes. As I started thinking about it, I remembered an odd feeling in the forefoot when I tried them on the day before. So I decided to look around some more. Finally I found the Nike Zoom Elite+ 4. Since I was shoe-shopping on a budget, the price of these appealed to me. Then, I checked out the reviews and its classification (stability, cushioning, etc.). These seem to be a good fit for me. Unfortunately (and probably ignorantly) I didn't have a chance to try them on, but it was a great buy. I'll keep you posted on how they feel and perform. ETA is in five business days but with the holiday weekend, I don't expect to see them until later next week.
I hope everyone has a great Labor Day weekend and I also hope to relay some upbeat news after my long run tomorrow!
This weekend when you don't feel like hitting the pavement, think about this ...
"The challenge in running is not to aim at doing the things no one else has done, but to keep doing things everyone could do - but most never will."
-Joe Henderson
Thursday, September 3, 2009
Good Run, New Gear and Some Other Stuff
So I ran five miles tonight and then went out to eat some Mexican ... bad combo. On the better note, the run was good; it was a route that my boss alerted me to. It's pretty hilly but it's one of my go-to runs. I mean really, there aren't many places to run in Raleigh that isn't a hill-fest!
After work today I went to Raleigh Running Outfitters to check out some kicks. I think I found the ones I want to get. Nike Structure Triax. I didn't go for it tonight because I wanted to check and see if I could get them any cheaper anywhere else. Good rule of thumb: I typically wear a size 7 heel, probably a size 7.5 sneaker, but I tried on an 8.5 and they said that's the best fit for me. The guys helping me said having about a thumb's width of extra space is good since your feet will swell after such long runs. Anyway, they were having a 50% on-the-rack sale so I got two pairs of Nike running shorts, a Nike sports bra and then a few GU packs (all for $50!). I've never tried GU so this weekend we'll see what the fuss is all about. I also bought the GU Chomps - apparently they're new. I have a feeling I'll be able to tolerate those a little better. Something about the texture of the straight-up GU makes me nervous.
So I saw this cool little thing today on Runner's World. Marathon Pacing Temporary Tattoos. It's called PaceTat and it lists every mile split and finishing times. Looks like a good tool if you don't have a good watch or like Runner's World suggests, if you're running solo. They say it's pretty durable. I would hope so if it needs to last 26.2 mile! Could you imagine that ... mile 22 and you wipe the string of sweat dripping from your hairline with your forearm. Awesome ... miles 22 through 26.2 is now on your face.
Thanks for checking out my blog, I appreciate the support! 'Til next time! :-)
After work today I went to Raleigh Running Outfitters to check out some kicks. I think I found the ones I want to get. Nike Structure Triax. I didn't go for it tonight because I wanted to check and see if I could get them any cheaper anywhere else. Good rule of thumb: I typically wear a size 7 heel, probably a size 7.5 sneaker, but I tried on an 8.5 and they said that's the best fit for me. The guys helping me said having about a thumb's width of extra space is good since your feet will swell after such long runs. Anyway, they were having a 50% on-the-rack sale so I got two pairs of Nike running shorts, a Nike sports bra and then a few GU packs (all for $50!). I've never tried GU so this weekend we'll see what the fuss is all about. I also bought the GU Chomps - apparently they're new. I have a feeling I'll be able to tolerate those a little better. Something about the texture of the straight-up GU makes me nervous.
Thanks for checking out my blog, I appreciate the support! 'Til next time! :-)
Wednesday, September 2, 2009
Something Else to Buy ... It Never Ends
I mean seriously ... look how beat these things look. The first time I wore these was the week before the D.C. Cherry Blossom 10-miler, which was in the early part of APRIL! If you know me, you know this ... I'm frugal! There I said it! Running shoes are expensive - not to mention the unnecessary amount you have to pay to enter the race in the first place. Anyway, I knew it was inevitable and I know can't push these troopers much more than I have. They're Adidas, which has been what I've worn for about five years now. Not by choice. IU is sponsored by Adidas and since I was on the FH team, we got all that stuff for free. Yes, at times it looked like Adidas threw up on me in red and white. :-) I have no complaints about Adidas running shoes but I'd like to switch it up a bit just for kicks (no pun intended).
I went into the Raleigh Running Outfitters (love this place by the way) off Six Forks Road in North Raleigh and fell in love with these Nike shoes. They have this shoe grid to help determine what shoe is right for you. Then, the shoes are all classified on the wall according to the grid. They look at your walk, your arch and some other things and then pretty much just tell you what section of the wall to stick with. I just trusted whatever they were saying. My sisters recommend Mizuno. I need to research those more than I have - they love them. If you're into the technicalities you can check the how to in picking the right shoe. I'm more into how it feels when I try it on. I know there's more that should go into making that decision but that's just how I am. 1) Are they cute? 2) Do they feel good? 3) Does the person helping me recommend them?
So that's my next adventure ... shoe shopping ... without the heel.
Ran three miles tonight with my sister and my two nieces, which entails two strollers to push. Lucky me - I pulled the short straw and got to push the (almost) three-year-old. Whew! Talk about adding another element to the work out!
Training Schedule
Here's the training schedule I'm following (more or less). I'm not a stickler to this program but it's been a good guide to follow so far. During the week I get as close as I can to the suggested mileage but sometimes, I just don't have the time. There's nothing wrong with that. I promised myself a few things before deciding to train for a marathon. One of those promises is even though training is a big part of my life right now, I will not let it run my life. I'm learning to compromise if things pop up or I've reached my energy-exertion level for that day. I know someone who trained for a marathon that never exceeded five miles during the week and she ran a great first marathon.
I've heard time and time again that the most important facet of training is the long weekend run. I typically try and hit the higher suggested mileage on those Saturday runs. I think a great deal of training is listening to your body - sure, there's a training schedule - but no one knows how you're feeling but you!
This evening I'll do an easy three to four mile run. My sister is going to be joining me, along with her two little girls. Talk about upping a work out - pushing strollers is not the easiest thing to do!
Saw this quote on www.marathonrookie.com and wanted to share ...
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
-Emil Zatopek, 1952 Olympic Marathon gold medalist
Can't wait for that experience! :-)
I've heard time and time again that the most important facet of training is the long weekend run. I typically try and hit the higher suggested mileage on those Saturday runs. I think a great deal of training is listening to your body - sure, there's a training schedule - but no one knows how you're feeling but you!
This evening I'll do an easy three to four mile run. My sister is going to be joining me, along with her two little girls. Talk about upping a work out - pushing strollers is not the easiest thing to do!
Saw this quote on www.marathonrookie.com and wanted to share ...
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
-Emil Zatopek, 1952 Olympic Marathon gold medalist
Can't wait for that experience! :-)
Tuesday, September 1, 2009
My Date with Garmin
That was fun! Yes, I'm talking about my run today. First of all, I lied ... the run today was supposed to be a six to seven miler, not five to six. So why in the heck did I enjoy my six mile run?!
Like I said in my last entry, my Garmin watch came in the mail yesterday so I got to try it out today. When I got home from work this evening, running was hardly on my radar. However, I got a sudden jolt of energy that came from who knows where so I quickly changed into running clothes while it lasted, grabbed my watch and walked out the door. It was so great to leave my apartment without having to map a run online before I left.
The six miles felt like nothing - I was flying! I must have looked at my watch every half mile but they seemed to pass by quicker than usual. I still need to read through the manual because it looks like it has a lot more than I thought but the time, pace, distance and calories burnt will keep me occupied at least for a little while. Now you don't have to tell me twice, or even once, that this excitement will wear off. I know that. But don't spoil my fun just yet. :-) Unlike most running days I didn't wear my iPod either. I didn't quite do the hill workout I mentioned I was going to attempt. Instead I just created the most random run I possibly could have. I kicked up my pace a bit and made sure I hit a fair share of hills.
Now that I have a Garmin ... I need some new shoes. Mine have seen much better days! Any suggestions?
Only 39 more days until the Baltimore half ...
Like I said in my last entry, my Garmin watch came in the mail yesterday so I got to try it out today. When I got home from work this evening, running was hardly on my radar. However, I got a sudden jolt of energy that came from who knows where so I quickly changed into running clothes while it lasted, grabbed my watch and walked out the door. It was so great to leave my apartment without having to map a run online before I left.
The six miles felt like nothing - I was flying! I must have looked at my watch every half mile but they seemed to pass by quicker than usual. I still need to read through the manual because it looks like it has a lot more than I thought but the time, pace, distance and calories burnt will keep me occupied at least for a little while. Now you don't have to tell me twice, or even once, that this excitement will wear off. I know that. But don't spoil my fun just yet. :-) Unlike most running days I didn't wear my iPod either. I didn't quite do the hill workout I mentioned I was going to attempt. Instead I just created the most random run I possibly could have. I kicked up my pace a bit and made sure I hit a fair share of hills.
Now that I have a Garmin ... I need some new shoes. Mine have seen much better days! Any suggestions?
Only 39 more days until the Baltimore half ...
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