Monday, August 31, 2009
Late yesterday afternoon my left ankle started hurting again. I have decided there is (hopefully) no rhyme or reason for the pain because it strikes at odd times. So, I put my leg up and went on with the day. It didn't hurt this morning, so (hopefully) no harm done.
Weekly total: 3 miles
Sunday, August 30, 2009
I learned a few things today while I was running. The first, and most important for me to actually remember, is that if I am planning on running on the main road I need to leave a little later in the morning. The subdivision I live in is lit enough so I can see where I’m going and where the dips and turns are. The main road is perfectly black at 5 a.m. The only reason I knew where to go is because I drive up and down the road multiple times a day (basically, every time I leave the subdivision). The path is also next to a nature preserve and I was pretty certain animals (not just mice and squirrels) live in there. I felt like I was running not only in the dark but away from the shadows in the trees.
The second thing is to check the mileage before leaving home. I was supposed to run 9 miles today but because I knew I had two runs (~4 miles and ~5 miles) I just combined them and went with it. When I got home I looked it up and found out I ran 9.8 miles (which is more than 9 miles).
The third thing is to watch what you eat the night before. I’m thankful that I had to run past my house at then end of 4.5 miles because I stopped for a pit-stop.
Fourth and final, (this isn’t new) enjoy the run!
- 9.8 miles
Weekly total: 28.8 miles
Training total: 132.1 miles
Saturday, August 29, 2009
Friday, August 28, 2009
I took it easy today for my five miles. I am tired and I knew that if I pushed I'd just give up. So, I put a movie in and started up the treadmill for a leisurely run.
- 5 miles
Weekly total: 19 miles
Thursday, August 27, 2009
Recently I’ve been wondering how far I am actually running on Saturday mornings. I can go out in the car and get a good idea. Or, I can use one of the many on-line tools to map the run (Map My Runs is my favorite). Neither is wonderful, especially for someone who likes having gadgets.
I did some research at Heart Rate Monitors USA (a much easier site to navigate as opposed to Polar USA). There are a lot of options for all types of exercise (running, cycling, basic fitness, outdoor sports, and cardio rehab) and 14 different manufacturers. I’ve had good luck with Polar so for the purpose of a wish list I stuck with it. My HRM is equivalent to the RS100, but what more would I want?
-Flexible timing features
-Tracking training sessions
-Synchronization with the Polar software
There are more options than I can list here. I would definitely want to know how far I’m going and my heart rate. Would you go with the RS200 SD HRM and foot pod (to measure speed, distance, and pace)? Or would you upgrade to the RS300X-G1 HRM with a GPS running computer? The GPS HRM costs ~$80 more so it depends on who is footing the bill. Since I’ll be paying, I’d go with the RS200 SD because it will do what I need right now. My last HRM has been going strong for about 10 years so I can only hope to expect the same from a new one. I now have one more thing to add to my wish list.
Addition 9/2: A friend who runs a whole lot more than me recommended I look at Garmin Forerunner. He says "They are awesome. They have GPS monitoring and also have many functions that standard monitors lack." He has the Garmin Forefunner 205, which is in the same line as the Garmin Forerunner 305.
Wednesday, August 26, 2009
This week is turning out to be a dandy of a week. Last week I ran a total of 20 miles and this week I'm already at 14 and I haven't even run my long run. I know training is to get my body ready for the half-marathon, but really who goes from a 20 mile week to a 28 mile week? Apparently I do. I only have two more running days this week and my legs still feel like jello from Monday's 3x mile run. I hope they are doing better by Saturday when I have to run a little farther.
- 6 miles
Weekly total: 14 miles
Tuesday, August 25, 2009
- 4 miles
Weekly total: 8 mile
Monday, August 24, 2009
Since I wasn't sure how fast to run, I did a .5 mile jog to warm up and then proceeded to attempt running one mile at 6.5 mph (9:14 min mile). I should have checked the speed before attempting it because while I managed to finish all three miles, it was really hard to finish. My rest was a .15 mile walk at 4 mph. I'm glad I finished for the day. Unfortunately I have to repeat it next week.
- 0.5 mile jog to warm up
- 3 x mile with .15 mile walking rest
Weekly total: 4 miles
Saturday, August 22, 2009
I did not wear my water belt so I hopped off the treadmill a couple times for Powerade Zero. Our treadmill does not have working water cup holders, so I need to get off to get a drink. I soaked through my clothes and a hand towel. Perhaps I would have been better off running in the rain.
- 7 miles
- cool (.25 mi)
Weekly total: 20 miles
Training total: 103.3 miles
Friday, August 21, 2009
Heat or no heat, I am surprised with my running progression. I may be running less per week than prior to training, but I am running a little faster. I was happy in May when I was running consistently 12 minute miles. Now, my long runs come in at 11 minute miles, or a few seconds over. This morning I took it easy and finished three miles in just under 32 minutes. Maybe someday I'll make it to the single digits!
- 3 miles
Weekly total: 13 miles
Thursday, August 20, 2009
I usually arrived a few minutes before class and had some time to talk to other people taking the class. It sounded like quite a few people were sore after the first week and some were after the second week as well. I wasn't. Apparently I do just enough to keep my "core conditioned" so I wasn't affected. I know I was working during the class because my muscles were hurting (the good kind of hurt) while I was doing the exercises. Next Thursday I plan on sitting my rear on the couch and watching TV instead of going through another class. I'm happy I took the class and I'm even happier that it is finished!
Wednesday, August 19, 2009
This morning my ankle didn't bother me at all during running. It didn't bother me when I was done and stretching and working on it (those exercises recommended to me by my SIL). Now that I am sitting typing my ankle is hurting. I want to ask - what gives? I just hope the pain doesn't move beyond mild but persistent.
- 4 miles
Weekly total: 10 miles
Tuesday, August 18, 2009
- 3 miles
Weekly total: 6 miles
Monday, August 17, 2009
I started with an easy mile at a 1% incline. Then, since the run was supposed to be 200 yard repeats, I did ~.1 mile repeats. I ran .1 mile at 6 mph and 4% incline followed by .1 mile 4 mph and 1% incline. I repeated five times to total a mile and then cooled down with another easy mile at a 1% incline.
- 3 miles
Weekly total: 3 miles
Saturday, August 15, 2009
Today was a first for me, well a first in a very long time: I ate something before running. All kinds of articles I read say you need to fuel before a run. Well, I mainly ignore those articles because I don’t want to get up any earlier to get food in my stomach and then wait around before I go for a run. This morning I tried it out by eating a half-banana about 20 minutes before I left. The banana didn’t bother my stomach in the least! I also took Powerade Zero with me again to get used to drinking it on the go. I think I’ll take water next time because I much prefer plain water.
My run had four hills I needed to run up. These aren’t hills that you find in trail running or during the NYC Marathon, these are Suzy size hills and I don’t like them. The first went fine; the last three didn’t. I managed to run up the last three hills but couldn’t keep going once at the top so I walked until my heart rate came back down to a normal level. The second and fourth hills are actually one in the same – 4-5% grade and ¼ mile long. So, the hills are just enough to wear me out.
- 8.3 miles
Weekly total: 21 miles
Training total: 83.3 miles
Friday, August 14, 2009
- 3 miles
Weekly total: 12.68 miles
Thursday, August 13, 2009
When you hear someone ran a long distance race you don’t ask for their finishing time or splits (okay, maybe some do but I don’t). Most people congratulate the person. People ask what type of insanity overcame the runner that prompted them not only to train for but also run such a distance. People may even want to run along next time. It is about setting a goal and completing it.
Now that I am not focused on my pace as much (I’d be lying if I said I didn’t care at all), I am enjoying running much more. Long runs are completed at a comfortable pace for me. Short runs, well I push some put I no longer chastise myself if I have a bad run.
Having a running goal in mileage instead of minutes is the best thing I have done since I first starting plodding along.
Wednesday, August 12, 2009
This morning it felt like my alarm went off hours earlier than normal. I was not ready to get up and run, but my senses kicked in and I knew once I was done I would be happy (and I was!). My normal routine is pretty fast in the morning – running clothes on, contacts in, fill water bottle, run. Not only is it dark at 4:45 a.m., but I am alone in the basement where absolutely no one sees my (and my bed head).
I was tired, but when I looked at my training sheet it didn’t make sense. “4 miles?” I ran 4 miles yesterday. So, I looked back and I misread yesterday’s mileage and ran 4 miles instead of three. Bonus for a tired day: only 3 miles! (Yes, I put the word “only” before the number 3.)
Training should be flexible. So it doesn’t bother me to mix up two days. My reading as led me to believe it is okay (although not recommended) to miss some training runs…as long as they aren’t long runs. Life happens and sometimes running takes the back seat.
- 3 miles
Weekly total: 9.68 miles
Tuesday, August 11, 2009
My treadmill is in the basement and it is getting warm down there. It is usually warm starting in July through the beginning of November. Then, it gets down right cold, just how I like it. I struggle through these warm runs. My warm is very different than what other people may think of as warm. I don’t have a thermometer in the basement, but it is somewhere in the mid-70 degree range. We keep a dehumidifier running so it isn’t as humid as it could be (of course, the dehumidifier running all the time makes it even warmer in the basement). I run a little slower on the treadmill than I do outside and I think the main reason is the temperature; although, I’ve never tested this theory out. Which affects me more: hot or humid? I would have to say hot, although I’ll avoid humid at all costs too.
- 4 miles
Weekly total: 6.68 miles
Monday, August 10, 2009
Today's plan says "3-4 Long Hills (500 yds)at 5K-10K pace." I took this to be about a quarter of a mile so I did some repeats after a short warm up. I ran .25 mile at a 10 minute mile and 4% incline followed by .25 mile at a 16 minute mile and 1% incline; repeat four times. Running on the treadmill served its purpose for today.
- 2.68 miles
Weekly total: 2.68 miles
Sunday, August 9, 2009
Since the half-marathon I am planning on running doesn’t allow mp3 players I am getting used to running without music in the background. Yes, I miss having great music to help me up a hill or through a long boring stretch of road. But, listening to music isn’t worth it since I run on roads when the sun is coming up and I assume drivers don’t expect to see someone out running. I expect drivers to run stop signs, speed, and pay more attention to their coffee than the road; essentially, I need to be aware of my surroundings. I don’t even carry my mp3 player with me because the temptation would be too great. Plus, I am sick of hearing the same songs every time I run (like I said, I don’t have enough “running” music).
In the end it all comes down to this: I will be better mentally prepared on race day because I am running without my music today.
Saturday, August 8, 2009
This morning I went out early (4:50 a.m.) and did most of my run before the sun came up. It has been a long time since I had a moon lit run; I have to say I loved it. I also don't look up very often so I was surprised to see the constellation Orion above the tree line. I associate Orion with winter, not with early August!
I wore my hydration belt for the first time today. While I didn't need the powerade zero (next time a flavor other than grape - yuck!), I want to get used to running with the belt and getting the bottles in and out as needed. It didn't shake around, bounce, or bother me in the least. I wore it around my natural waist as opposed to around my hips which probably helped keep it in place.
- 6.1 miles
Weekly total: 19.3 miles
Half-marathon training total: 62.3 miles
Friday, August 7, 2009
Easy run this morning. Nice and slow to ease into the weekend. I enjoyed watching some of Harry Potter and the Goblet of Fire while running. The funny part is that when Harry was racing away from the dragon on his firebolt I was running faster than the treadmill. I was so caught up in the movie (even though I've seen it a dozen times) that I ran smack into the control panel! Oh well, no harm done.
- 3 miles
Weekly total: 13.2 miles
Thursday, August 6, 2009
In the past I haven't taken any classes because I was too slow to sign up or nothing interested me. This time I found a class and signed up for all three sessions. Tonight was the first and I'm glad I went. It would be a good class to take after or before a short run. Here is the write up from the gym that hosted the class:
My name is Mike, instructor of Core Conditioning at Healthplex. I started this class in order to help members of Healthplex improve their overall core stability and strength. I have found that most people who work out their core regularly only focus on their abdominal muscles. Most abdominal exercises do very little for your "inner" core muscles, which help stabilize your spine. By working your inner core with stability exercises, you can eliminate or prevent back pain. After one class, you will feel muscles you haven't felt before, and become aware of strength you
didn't know you had!
Wednesday, August 5, 2009
- 3 miles (nice and slow)
Weekly total: 10.2 miles
Tuesday, August 4, 2009
I treadmilled my run this morning (I'm sure "treadmilled" isn't a word in the dictionary, but it's in my vocabulary for the days I run on a treadmill). It was warm. There isn't any air movement save the fan I have blowing on me. I went nowhere. BUT, I did run 5 miles and while watching Harry Potter and the Prisoner of Azkaban.
- 5 miles (slowed pace at 2.5 miles)
- cool (4 min walk)
Weekly total: 7.2 miles
Monday, August 3, 2009
Today’s plan says “4-5 Hills (200 yds), 5K-10K pace.” Remember, I’m a beginner, I don’t have a clue how fast my “5K-10K pace” should be, and I HATE hills. Actually, hills aren’t actually hills – they are a primitive form of torture. With that said I put my brain to work and tried to figure out how fast I am supposed to run based on my long-run pace (more on pace another day). I calculated, planned, and even found a hill. However, things don’t always go to plan but at least I’m done with hills for another week.
- .7 mile warm up
- 4x 200 yds at 10K pace, 4% grade (according to mapmyrun.com) with 3 min cool between repeats
- 1 mile cool down
Weekly total: 2.2 miles
Sunday, August 2, 2009
I looked at my options on-line, but since I am planning on wearing the belt I figured it was better to try them on. I went to a few stores and tried on a few different brands and styles of hydration belts. I ruled out hand-held hydration right off the bat because I am not carrying 20 ounces of liquid in my hand while I run; it would get heavy really fast.
I plan on topping out my runs (at least for now) at 13.1 miles! So, I figure 20 ounces will suffice for these runs. Through research and trying them on I settled on the Fuel Belt Wachusett Belt (see picture).
Here are some of the pertinent details:
- Two 10 oz. bottles in the back
- Adjustable cordura straps with front velcro closure
- Knit elastic stretch for comfort and no-bounce fit
- Reflective rear neoprene pocket• Reflective tabs
- Bottles are dishwasher safe
- Total Volume: 20 oz.
- Sizes: One Size Fits All*
- Color: Black
I can't wait to try out the belt this week!
*Not all belts are one size fits all, so go to a store and try them on to see what size you should get.
Saturday, August 1, 2009
I did get my 7 miles in this morning and it went well. I had a great dinner last night, but a different dinner than I am used to – this not recommended before a long run when there are no bathrooms nearby. The whole run went faster than I expected since I didn’t sleep well (too much diet coke at dinner). It was cool (58F) when I went out which made all the difference in my run.
- 7 road miles
- Cool (walking around the court)
Weekly total: 17 miles