Sunday, July 31, 2011

July 2011 by the Numbers

Another month come and gone and the trend continues...another great running month.

July miles run: 131.68 (highest ever - again!)
July races:  0 
July days run:  31 (100%)
Shortest run:  2.03 miles with Maddie
Longest run:  14.06 with Mr. JH (the coach)
Pain:  none  :)

July mileage really upped my yearly mileage.  I set 1050 miles as a goal for the year with a secret goal of 1200 miles for the year.  I only thought 1200 would be a dream and it may happen.  Today I'm 70% of the way to 1050 miles for the year.  Unless I get hurt I'll definitely hit my goal.

Coming up in August:  My longest training run ever followed two weeks later by a long run even longer than the first long run of the month.

Saturday, July 30, 2011

Long Run in Pictures

It is long run day!  This morning was a 6 mile loop we were to run twice (for most...almost twice for me because my plan called for 11 miles).  I decided to carry my camera for the second loop.
6 miles done, 5 or 6 to go
2 essentials for the long run:  my garmin and my handheld (filled with Nuun)

I ran by here twice this morning.  Good thing they aren't open early otherwise I may start carrying money when I run.

recent storm damage
entering the park again...oh so close to my car

the path through the park

the "other" path through the park.  the shade is wonderful in here.  the mosquitos attack me when i go in here.

between the "other" path and this main road is all housing developments.  nothing interesting.  nothing that caught my eye.  nothing that screamed "take a picture of me" so i didn't take any pictures.
Miles:  11.66
Time:  2:04:09
Ave pace (including water stops):  10:39/mi
Backtracks because of dropped gel packet:  1
Mosquito bites because I didn't want to litter:  too many to count (and yes, I put on bug spray)
Miles run alone:  9.6 (I knew I couldn't keep up so I shooed the others ahead of me)

Friday, July 29, 2011

Five Things Friday

  1. Don't forget to enter my Gotein giveaway HERE.  It is easy to enter, so check it out.
  2. I will answer the Q&A questions you left me this weekend or early next week.  Feel free to leave me more questions HERE.
  3. I'm trying to talk ADP into doing a guest post because I found out last night that he apparently did a century ride when he was young (no idea what age...but when he was still living in MT with his parents).  
  4. I've been going to the pool everyday because my kids have lessons.  When it is nice we stay and play in the water until we want to leave.  It has me thinking...tri??  And then I asked Punky's instructor from last year how long the pool was and I did the math.  Hmmm, I'd have to be able to swim this thing ~15 times but in open water to do the first part of a sprint tri.  Maybe no tri for me...
  5. Yesterday we were at ADP's work picnic and while he was chatting with coworkers about work the kids and I went exploring around the park.  I walked along the service road and the kids walked on the rocks.  Ah, the joy of being a kid and walking on the rocks because they want to.

Tomorrow I have 11 miles on tap with my running group.  I love these runs.  I have no idea what time we are meeting, but it is the last of the 'shorter' runs before we start getting into the mileage I've only dreamt of.

Wednesday, July 27, 2011

Tug-of-War on the LR

I have struggled with which training group to do my long runs with (read my musings here).  The last couple weeks I've almost* settled into the red group for long runs, yellow group for weekday runs.  It works for me because I don't think I can keep up with the yellows for the long runs.  *Almost = the other red runners haven't been there so I've been running with one of the coaches and the yellows occasionally.

I feel like I've been in a tug-of-war during the long runs.  At the beginning of July I ended up running with a couple different groups (I love running loops for this reason).  The first four miles were relaxed with my red buddies.  The last three miles were at a stronger pace with a yellow runner.  The miles in the middle were with Mr. JH (who is one of the coaches) and we were playing pacing tug-of-war.  We just couldn't settle into a pace.  It was a lot of work.

Two weeks later Mr. JH and I ran 14 miles together and it was much better.  We kept the yellow group in sight for a while and then they took off and we just kept plugging along.  It is funny, when we weren't meeting up with others our pace was much more consistent and I didn't feel like we were playing tug-of-war.  I don't know what it was, but it was a good run.
7 miles out, 7 miles back on 7/16
Last weekend I ran the first five miles with Mr. JH again and our fastest and slowest miles only differed by 11 seconds.  I hope it was just the first few weeks that our paces were so far off.  It is much easier to run the same pace as opposed to play tug-of-war for mile after mile.

Does anyone use RunKeeper?  (I think it's an iPhone app.)  Mr. JH uses RunKeeper and I use a garmin 305.  Mr. JH's first three miles came in at 10:15 and mine were 10:50/10:37/10:23.  Those numbers don't match up at all.  Any suggestions on why the discrepancies?

Tuesday, July 26, 2011

Q & A Time

Thanks to Darlene at My First 5K and More... for tagging me.  It is that time...
Well, it is with ME!  I will do my best to answer any and all questions.  So, hit me up with your easiest questions and I'll get to them later this week.

Now the hard part...nominating 5 bloggers to do this who haven't already participated:

Sunday, July 24, 2011

Gotein Review and Giveaway (Closed)

I'm not a huge fan of drink mixes...they are usually chalky or watery or taste bad, but I am always trying to find something that will taste good to me so when asked if I would review Gotein I said yes.  They were kind enough to send me a couple flavors.  The first two I had were chocolate and then I had the strawberry today.  Let me tell you:  NO CHALKINESS!!  They actually taste like a smoothie (especially the strawberry flavor).  I was surprised, I actually liked these.
I used a clear (or disposable) bottle, so the pictures I tried to take of the mix were not appealing.  If you want to see what it looks like mixed, head to the Gotein website and look at their pretty pictures.  I used my trusty nalgene bottle for mixing mine:
The directions are so easy!

  1. Drink 1/3 of the bottle (it is formulated for a standard 16.9 oz water bottle).
  2. Open the stick pack, pour contents into the bottle.
  3. Swirl and shake!
That is it.  I did have a hard time with #2 a couple of times.  I don't have two left hands until I have to open a stick pack like this.  I just cannot figure it out so I used a scissors to open two of them after I was unable to open them according to directions.  (This happens to me if I try to open any drink mix made this way.)

Things I learned:  COLD is better.  Strawberry is my favorite.  It tastes really good after running to the pool (which means I skipped lunch and needed something to get me through playing with the kids in the pool). It tastes good after a long run, but doesn't have the carbs I need.

Gotein is a protein supplement and looking at the nutritional values proves it.  Gotein comes in vanilla, chocolate and strawberry.  They have (depending on the flavor):
  • 16-17 g protein
  • 5-6 g carbs
  • 24 vitamins and minerals
  • 100-110 calories
Why are you interested?  because I have two of these pretty envelopes with Gotein ready to give away:

To win:

  • When would you use Gotein?(+1)
  • Like Gotein on facebook (+1)
  • Follow Gotein on twitter (@Gotein) (+1)
  • Share on your blog, tweet (tag @runningonmytime), share on FB, send an e-mail (+1 for each)
  • Simply leave a comment letting me know you want to enter (+1)
You only need to leave one comment...just let me know how many entries to put you in for.  For example my comment might be:
3 entries for me...I'm commenting, I would use Gotein before a run, and I follow on FB.
*Giveaway will end at the end of July, 2011*

Disclaimer:  I was sent samples of Gotein to try in exchange for a review/testing of this product.  All opinions on this review are mine and mine alone.

Tuesday, July 19, 2011

Tuesday Track

The temperature is supposed to get higher every day this week so I'm glad I was able to go to the track today.  We took off early...well, earlier than normal and took our hydration along.
I knew from previous weeks that the track workouts aren't terribly long, but with the heat and humidity I opted to take along half-strength gatorade for myself.  The kids were armed with ice cold water for their runs.

Last week and this week both Bugs and Punky ran my two warm-up laps with me.  Then I drop them (well...I drop Punky as she slows down and Bugs flies past me as he picks up speed) and get down to business.  Today was a different workout than I'd been doing.  For the past four weeks the schedule had 30/30 (30 seconds fast, 30 seconds slow) and I had gotten better at them, or so I tell myself.  This week was 60/60.  Gulp!  Um, 60 seconds is twice as long running fast in case you need help with the math.

I set my garmin and was off for 7 repeats of this craziness.  It was hot.  The third repeat I had sweat burning my eyes (so I tried to mop some of the sweat off while running faster).  I finished the fifth and thought it would be great to call it a day.  When the seventh was done I seriously considered dropping my cool-down laps, but knew better.  My paces were all over, which I didn't find out until plugging my garmin in (7.8 to 8.9 mph).  Hopefully next week will go a little smoother.

And then I was done and trying to take a picture of myself in the car window.  It was all of 8:30 and I wanted to get home and have breakfast.
Tonight I head to the chiropractor and then to a seminar put on by the marathon I'm going to run.  I think tonight's is on nutrition.  I need help with that because I put on a couple pounds in the last couple months that definitely need to come off.

Sunday, July 17, 2011

Moving in at the Grocery Store

Stairs are a little more challenging today than usual.  Was it the 14 miles I ran yesterday?  Or perhaps the hours of weeding I did this morning?  Maybe it was putting the last 10 bags of mulch in the gardens?  Either way, my quads aren't quite their peppy selves.  

I forgot to mention that I got my 13.1 miles in for the month!  I'm taking yesterday's run as my 13.1 for the month.  I did lap my watch at the 13.1 mark (which happened to be on the only uphill of the day) and it was at about 2:20.  Hmmm, I really need to think about that.  My legs were feeling fine.  I wasn't as fast as my normal half-marathons but not as slow as I probably should have been for marathon training.  I will have to wait and see what the next 83 days bring, but I was thinking of hitting the half way mark more along the lines of 2:25.  Maybe I'll do this marathon faster than I think possible (a.k.a. 5 hrs).  I have 83 days to figure it out.  :)

This afternoon I debated moving in at the grocery store.  They have a lot of benefits:
  • Air Conditioning
  • Lots of food
  • Fresh fruits and veggies
  • More food
  • And...  when I was shopping this afternoon I had to look for a can of beans on the bottom shelf.  I got all the way down only to find out that there were none of my favorite Goya black beans on the shelf.  Then I tried to stand up.  I looked around, there were children nearby so all expletives on the tip of my tongue were swallowed and I considered just sitting down.  I really didn't have to go home, the grocery store would make a fine home and then I wouldn't put my tired quads through the act of standing up.  Eventually I thought of my loving kids and my husband, who surely would go hungry without me to feed them so I stood up (hoping that I didn't make too many groans in the process), finished my shopping and am now comfortable on my couch.
Lesson learned:  do the weeding during the week, not the day after a long run.

This week:
Sunday: 2 easy miles with lots of stretching & rolling in the middle (done!)
Monday:  35 minutes easy
Tuesday:  7 x 60/60
Wednesday:  a couple easy miles
Thursday:  30 minute tempo
Friday:  a couple easy miles
Saturday:  10-11 miles

Saturday, July 16, 2011

Longest Run Ev-ah!

I had to I looked yesterday.  My longest run to date was a 14.04 miler back in March.  Today's training plan called for 14 miles, only I made sure it came in just over last March's 14 miler.  A review of the run in pictures (sort-of):
it was cool for a change!
my newest running accessory!
we ran a lot of this plus some, turned around and came back
all done & the ice is melted, so how am I still sweating?
And a question...
I do not have the auto-stop turned on (by choice) so my garmin pace graph comes out looking like this:
Can you see where we stopped to fill water bottles?  How about the time we stopped to let others catch up and fill water bottles?  Yeah, they are pretty obvious to me too.

How do you do it?  I want to know the actual time it is taking me to run and I plan to stop for water and water refills during my marathon.  Is this a good way?  Any other suggestions?  Even with the stops, Here are the deets for today:

  • 14.06 miles (.02 miles longer than my previous longest run...longer is longer)
  • 2:29:51 (which included those 4-5 minutes of stopping)
  • 10:40/mi ave pace
  • Not enough calories burned to completely come out even after tonight's planned dinner out
  • Ave heart rate:  158 bpm

Thursday, July 14, 2011

Track Success

Thursday is slowly becoming my track day. My training plan says to do it on Tuesday, but this week it was HOT on Tuesday and it is a comfortable 70F with a breeze this morning. I went and the kids did two easy laps with me to warm up. Then, it was on to the fast/slow portion of my visit (while the kids happily played in the middle). Today I did 16 x 30/30 (that would be 30 seconds fast/30 seconds slow). I am geeky enough that I have tracked my fast sets and calculated great things like mean and standard deviation.

When I started this four weeks ago I did 8 repeats and I have worked my way up to 16. Next week it is back down to 7 but I'll be doing 60/60 instead. I finally have 30/30 figured put and the plan changes.

When I got home I mowed the grass and now I'm relaxing in my adirondack chair thinking about nothing much at all. It is a great Thursday!

Wednesday, July 13, 2011

New Age Group

a note to ADP:

Happy Birthday ADP!  Welcome to a new age group.  You have been treated well in the few races you ran in the last year:
Half Marathon, 1st Place AG and 10th overall, 10/10/10
10K, 7th overall, 1/9/11
Father's Day 5K, 2nd Place AG and 16th overall, 6/19/11

I cannot wait to see what you do in your new age group.  Although, you are getting old* so it is okay for you to listen to your body and slow down if you must.

*you may think you are old, but since I beat you to this age group by a few months I can say it isn't all bad.  

Monday, July 11, 2011

The Way Summer Goes

We are deep into summer here and I honestly don't think you want to read about all our summer fun in the sun or summer projects.  So, I haven't been posting much.

My running is going great!  As in unbelievably well!  My runs are all great (not every single one of them, but almost all of them.)!  I am mixing up road, treadmill, and track this summer for a change of pace.

So, what have I been up to?  (Yeah, I know I just said I don't think you want to read it, but I'm listing some things anyway.)

  • "Old fashioned" cross-training in the form of up and down the ladder for the lower body.  Power washing, scrubbing, cleaning, and using the drill for the upper body.
  • Wearing my kids out at a water park.  I think I have two water bugs!  This means one thing:  they follow after their mom.  
  • Mowing.  I love mowing so I decided that I would do it this summer so we have more family time on the weekend (I can mow during the week and ADP cannot).
  • Gardening, of course.  We have another round of mulch to buy and spread, but not today.  My arms are still a little sore from taking the gutters down yesterday.
  • Enjoying my running.  I really love it and I am trying really hard to enjoy the heat that goes along with running outdoors during the summer.
  • Perusing race listings.  I would like to get in another half before my marathon, but none of them work out with my training schedule.  I keep looking but none are showing up when I want and/or need them to.  I want to do a race-pace race for many reasons: to see if I can hit the 13.1 mark about when I'm thinking I should for my marathon in October; to see how I feel after to gauge if the pace is ok; and to see if I can pace myself.
There is so much more, but right now I have to put the tuckered kids down for the night before one of them falls asleep on the couch (again).

Friday, July 8, 2011

Playing Catch Up

I am behind on blogging and reading blogs and I have no one to blame but myself.  I guess I could blame the dog, but who could blame the fuzzy one who is giving me puppy dog eyes waiting for a pet while I write this?  Almost nothing is her fault, ever.

My running has been great this week!  Yes, I'm still working on getting over the ankle issue, but it is as close to 100% as it is going to get.  I never did explain the ankle...

A few years back I had some ankle pain that would not go away.  I stopped running and pretty much stopped exercising all together.  (I believe this is the reason I missed the 2008 Freihofer's Run for Women, the one 5K I actually participate in every year.)  It took a long time, but the pain finally went away.  By this time I had lost all semblance of fitness so I started back at week 1 of C25K.  Fast forward to a couple months ago, the pain suddenly came back.  This time, much wiser and not willing to let go of my fitness I did some research (peroneal tendonitis), tried following RICE (found out I'm horrible at the rest part).

Finally, I mentioned it to my chiropractor.  The short of it:  I LOVE ultrasound on injuries!!  My chiro did u/s a couple times and after the last time he was massaging the tendon and then suddenly pulled on my foot.  So was not expecting that!  For the following week I felt like I was running with a flipper on my left foot.  Talk about weird.  Apparently, in not getting my ankle looked at the first time round the scar tissue formed in such a way that I had lost some movement in my ankle.  This time I laid off any speed work and tempo runs until it felt like I could actually run without my foot going ku-plomp with every step.  This week I did my speed work, long and short runs, and tempo run all ankle pain FREE!  I didn't notice any ku-plomps either!  Such a wonderful feeling.

I'll try to be better at getting around to blogs.  I'm still settling into this summer vacation thing.  It is going fast, but we are keeping busy so it is a good fast vacation so far.

Friday, July 1, 2011

June 2011 by the Numbers

June was another wonderful running month.  I was not sure what the month would bring with the end of the school year, but it all worked out.

June miles run: 119.91 (highest ever!)
June races:  2 (Freihofer's 5K with a friend, Mud Mania! with Amanda)
Shoes retired:  0
June days run:  30 (100%)
Shortest run:  2.01 miles with Maddie
Pain:  Left ankle (recurring injury) that is at 95%!  Right big toe (recurring injury), it'll be better when the humidity goes away.Longest run:  13.11 miles in three parts (see Freihofer's above), longest continuous run10.17 miles on the treadmill

2011 Mileage is coming along!  I'm 57% done with my goal.

Coming up in July:  0 races and double-digit training runs all Saturdays but one.