President’s Day Shenanigans

Today, I would have to say, has been a pretty nice day. Very productive, in my mind anyway.

It started with an amazing breakfast. A “heart healthy” bowl of oatmeal with a spoonfulof peanut butter, raspberries, blueberries, banana, and honey accompanied by two cups of bulletproof coffee.

I don’t know if the coffee is that healthy for you or not. The blog says that it is very good for you, but I just felt as if I was drinking a whole ton of cholesterol and clogging my arteries. I did like the taste and perhaps it could be a treat every once in a while.

 

 

 

 

 

 

 

 

And then I had this itch to go for a bike ride. So I did. Turned out to do 15 miles, and boy was it a trek! The wind was crazy strong no matter what direction I went in. I often felt as if I was just standing still on the bike!

After the bike ride I went to Track Shack and updated my shoes. I was in desperate need of new shoes. Good bye Beats 1.5 and hello Beasts 2.0. I was experiencing odd knee pain and also some shin split feeling pain. Time to trade in.

Beasts 1.5

Beasts 2.0

I gave my Beasts the 1.5 designation as the first beasts I owned I modified just a bit to add more cushion to the tongue. I have not decided if I am modding the next generation yet or not. Right now they are fitting like gloves and my knee pain is completely gone!

Then, it was off to strength train at the Y. Here is what I did:

Seated leg curl – 70 x 3/10
Leg extension – 70 x 3/10
Hip abductor – 80 x 3/10 ??
Hip adductor – 80 x 3/10 ??
Back extension –  80 x 3/10 ??
Dead lifts – 25 x 3/10
Single leg Step-ups – 10 x 3/10
Side step-up w/ kick – 10 x 3/10
Push ups 10
Balance board squats – 3/10
Planks – 3/1:00
Stretcher – back, glutes/piriformis, calves
I did all of my note taking on my iPhone. The first number is usually a weight and then it is how many reps of 10 that I performed. The question marks indicate that I may want to increase the weight next time as it was just a bit easy.

What to do, choosing a training device…

I want to save my money and invest in a GPS watch (I think…)

Right now I am using MapMyRun on my phone to log my runs.

I want something to have on my wrist because I want to be able to access my information easier than what it is on my upper arm.

The things that are important to me are: current pace, average pace, GPS accuracy, easy web logging and interface. It would be nice to have heart rate monitor abilities. I am sure that there are more things that are important to me…but I just am not thinking too deeply right now.

I am deciding between the Garmin Forerunner 610 and the Nike+ Sportwatch.

Anyone have thoughts on this?

The week wrapped up with a GREAT 10 mile run!  Really a beautiful start to the day.


Training Starting to Take Shape

Slowly things are starting to take shape with my running routine.

A goal is to up my weekly milage. Currently it looks like my average mile per week has gone from 20 to 30 since I started marathonfest. I am very happy with this current amount.

Mondays – Rest (yoga day)

Tuesdays – Speed work (averaging 8 miles)

Wednesdays – (Have to come up with a name for this day….you’ll see why later in this post)

Thursdays – Speed work or Tempo run (averaging 8 miles)

Friday – Rest

Saturday or Sunday – Long run and Cross Training (one on each day not both on both days)

Back to the Wednesday thing. I was not going to run on wednesday this week, but I got home from work and just had this major itch to get out. I did not want to run a certain milage or a pace so instead I decided I would run for a length of time. I set my timer for 30 minutes and began running away from home. When the timer rang I turned around. This was one of the most liberating experiences I have had on my runs in a while. I really enjoyed just running as far as I could in the 30 minute time frame without any other goal but to run. It turned out that I ran for 1 hour (my initial goal) at a 9:15 pace per mile! and logged 6.76 miles! I was very pleased with the result and there was no goal other than to run for an hour. The speed work really has paid off. I had no fatigue during this run at all.

My goal for Wednesdays will be to maintain or add 1 or two minutes to my going out time. So next week I’ll run away from the house for either 31 or 32 minuets. So now for a name….I need a name for my Wednesdays that has some poetry to it. I was thinking Wandering Wednesdays or Where do I get Wednesdays, or WDW (where’s david wednesdays)…

On my Wednesday run I also tried a Chia drink mixture. This could have helped with the whole fatigue issue. It is great stuff. I could feel the instant energy boost. The only downside to drinking the mixture was that it also kept me up all night because it was so late when I drank it. I am excited to try the drink out again tomorrow for my 10 mile Saturday run. My plan is to mix the drink before the run. Drink all 10 oz before heading out and seeing what it does.Thursday’s tempo run was about 5 miles and turned out to be about a 9:09 pace per mile. Again, here I did not feel as if I was pushing my self very hard to make this pace. I was just keeping up with the group and could hold nice conversations the whole time. I think I need to start pushing my self a little more on the speed work days and see if I can cut out another minute from my easy runs. But I also don’t want to push things too much!

Sunday there is a 5 mile trail run that I would love to do, but I don’t know if I should add those miles to my week and I don’t really have an old pair of shoes to wear and get ruined. So the jury is still out on attending that run.


Runner’s Log Stardate 2/14/12

It is valentine’s day….happy valentines day!

This morning I decided to push my limits a bit more. I logged a total of 8 miles at around an 8 minute pace.

Our speed work consisted of three sets of 1200, 800, @ 10k pace and then 400 @ 5k pace. After each set I felt like I was going to die…but starting the next set I was all like OH this is easy!  haha.  The last two sets our coach, Ed, said to run as fast as you could without hurting yourself. I did just that (without hurting myself). My inspiration for running so fast was Denny. He is a fast, fast man! While I did not beat him, I did keep up with him most of the way through the 400. It was at the very end that he took me. It is not about the race…but it is about the friendship and the motivation and support. I am not competitive per say….but I like to take my body to its limits.

After that workout this morning my day was absolutely amazing! I was full of energy and inspired to do the best I could in my job. I love feeling that way!  I even brought a 5 hour energy drink, and didn’t even need it, with me to work after the day I had on Monday. It was just very unmotivating….

After work I took my first trip to the Whole Foods Market. I bought eggs and ham (trying to get more protein in my diet) to make an omelet for dinner. I also bought Chia Seeds. I read about these in the book Born to Run, by C. McDougall, and wanted to try them out for my self. Apparently they are a great source of energy for long distance running. I’ll let you know how that goes. I’m thinking I may try them on a non run day at first just to see what happens to my gut before I try them in training or on a long run just so I don’t get an unexpected surprise! Here is another link to a chia seed recipe for a drink. I am going to try the 10 oz of water to 1 tbsp of seeds and see what that does for me.

As a side note I tried Yoga for the first time on Monday. It was nice! I am hoping to gain some flexibility and core stability.

Thursday is a tempo run! This will be my first tempo run with the group. We are planning on running at 30 seconds per mile faster than our goal pace for about 6 miles. I should be able to log 8 miles total again because of a 2 mile warm up run.


Today’s Run 2/11/12 14.5 miles

Met up with my group this morning for a 14 mile run at 5:30 am.

I started out by waking to my alarm and laughing…yeah right it is time to get up! Sure enough it was! I had had a late night because of a rehearsal at another school in which I was helping. Got to bed about 11pm. AND I am sick. AND it was pouring rain.

Then I was still just a little concerned that I had pushed things just hard enough of Thursday that I may not be able to make it today.

Some of the group started at 4:30 am and did six miles when I met up with them for the next 10 miles. The run went all around Winter Park and it was fantastic! Great pace, great conversations, beautiful weather (no longer raining). Great experiences included running around some lakes, running down Park Avenue at around 6:15 am…no one around, very quite, and very posh! (if you know Park Avenue in Winter Park you know what I mean).

After our 10 mile loop we said good by to most of the group, including Ed our pace keeper and coach, and then there were only four of us doing the last few miles together. Stephanie, Wendy, Emily (I just met Emily on this run) and myself. Stephanie was only going to stick with us for another two miles and head back while Wendy and Emily were going to complete the last 4 miles. Wendy actually started out with the 4:30 group and was finishing 20 miles! She didn’t look it in the least…extremely strong finish for her. She said that she had done 20 miles once before but it had been a while. My finishing pace was around 10:30 which I was very pleased with. I had not run 14 miles without walk breaks before (I had been doing the Galloway method before marathonfest).

I did some experimenting this time with a different way to fuel. I used the GU gummies that I prefer (peach tea flavor which is my current favorite). Instead of wolfing down a complete serving of gummies (about 4) I ate only one every two miles. Two things happened. One, my stomach seemed very happy the whole run, and two, my energy was very even the whole run. I had no lulls in my energy level at all….mind you it was only 14 miles and I have felt fine on other equal distances but still. I had read this suggestion on some website, either runner’s world or run addicts.

The other thing I did on this run was talk with another runner, Seth, about ultra marathons. He is an avid ultra runner and I thought it would be a nice time to pick his brain about getting into the activity. He offered a lot of great advice and mentioned that I should think about doing a 50K rather than a 50 miler. He said that it was longer than 26.2 but was not as big of a jump to 50 miles. He mentioned that after that race I could look into running for 40 miles and then tackle 50. Great advice! Things I had not thought about yet.

Here it is now, 2:36 pm, and I am still pumped from the run this morning. I actually want to get out and do more…but I have to take it easy. I want to build rather than over due! Slow and steady wins the race. So for today….my legs have stopped running….but alas my nose has only continued! The theme for today now is: A river runs through it!


This week so far 2/9/12

Tuesday and Thursday Marathonfest meetings were AMAZING! Very inspiring days.

Tuesday was speed work day. We did intervals of 1200, 1000, 800, 600, and 400 and alternated between our 10k pace and our 5k pace between each set. We did a 2oo jog between each interval. I worked hard…I could probably have pushed myself harder…but I am working on even establishing my pace. I am finding it a bit difficult without a good sports watch like a Garmin. AND to top it off I left my ironman at home. I tried to use my phone by timing my distance around the track in minutes. It went OK.  I think when all was said and done..my pace was faster than it needed to be.

My goal is a 4:30 marathon. Now just to decide on a marathon to run!!! I would also like to do a half.

Wednesday was an absolutely beautiful day. I stepped outside of my classroom to go to the front office and I got the running itch really bad. Once I got home I just changed really quick and put my feet to the road. I had mapped out at nice little 5 miler earlier in the day and thought I would try to use my new speed to see what I could do to it. Once I got close to home I checked my distance on my phone….i was off by about a mile!  What happened! I ran a bit more then decided what I had mapped must have been correct and that my phone had just messed up. Well, I was wrong. I had taken a wrong turn on my route and clipped off just a little over a mile. I was a bit disappointed. But I did run 3.8 miles at an 8.37 average pace! That is way faster that what I usually run and I still felt great! Probably could have even kept up a conversation.

Thursday was more hill work. No hill repeats…but just large loops of the same hills and a little bit on the track. Found two new running buddies, Stephanie and Wendy. They are just a bit faster than my group…but we seemed to mesh just right in our pace. We also seemed to help egg each other on in terms of keeping up the pace. Stephanie is working toward running a marathon in Dallas and Wendy (who is really fast…compared to me anyway) is training for her FIRST marathon in Barcelona, Spain (of all places to do your first marathon…what an amazing thing)! I was able to log a total of 8 miles this morning! And my average pace was right around 9.

I am hurting  just a little bit tonight…mainly a bit of pain in my left lower back. I did some stretching and am hoping that it is just something that will work itself out.

I am really looking forward to this weekend when our group will do various distances. I am planning on going 14 miles. The idea is a 10 mile base run and then tack on another 14. Wendy is happy that I am joining in on the 10 so that she will have someone to run with for the last 4. She is planning on going in just a little earlier and doing 6 before everyone else joins in for the 10. I told her that I would be fresh and help keep her going on her path to 20 miles.

I hope everyone is having a great week! Keep Running!


Sunday Night Recap 2/5/12

Thursday morning ran 5 miles of hills in Winter Park. It was a beautiful morning and I really enjoyed the run! Our group keeps getting larger! We did two hill repeats.

Friday was a rest day.

Saturday we ran 10 miles! It was great. we started at 4:45 am and ran at about 9:51 pace. Our group started out real small, about 5 people, and by the end we had collected another 8 or so! We kept collecting people as we passed the water station and people were joining in for different distances. Our pace keeper, Ed, is really nice. He is a physical therapist I think. I made a big announcement in the run, STRETCH AFTER RUNNING TODAY!, we don’t want any injures.

Apparently marathonfest can have a 50% dropout rate due to injury! His goal is to keep his really large “cool” group together for the whole season. I like that goal. I am working very hard to stay injury free.

That brings us to today SUNDAY!

Today I had a real tough time getting motivated to get out…but I did. I did a 45 minutes of strength training and then aqua jogged for 30 minutes. It was a great workout!

Strength training included: 3 sets of 12 reps of each exercises: Quad extensions, ham string exercise, deadlifts, step ups, step up and kicks, squats on a balance board, hip flexing and unflexing (I’m sure that there is a real term for this…), back strengthening. I performed 3 sets of 1 minute planks and then aqua jogged 50 second intervals for 30 minutes.

It was a  great day! Tomorrow, Monday, will also be a rest day. I hope that I am not REAL lame after this workout…a little pain is ok…no pain no gain!


Tuesday 1/31/12

Today was an exciting day. My first time doing speed work.

Woke at 4:00am
Ran with the team a 2 mile warm up run at around 8 ppm
Did dynamic stretching
Track work consisted of two sets of 800k at 10k pace, 600k at 10k pace, and 400k at 5k pace. The were 200k jog breaks between each distance. We were supposed to do three to six sets of these but I decided since this was my first time to take it easy. Glad I did. It felt great, but it was hard at the end. Then on the second set it started out easy but then got really hard. I ran with Denny and it was not easy to keep up with him!

Went to work.

Came home and ran a fast 2 miles at about 7:57 ppm. to help break in the new orthotics. I just can’t tell if I am ready to use them full time in my training or not. I’m planning in running in them for three miles tomorrow and seeing how things feel. Thursday is supposed to be a tempo run and I just don’t want to over due my mileage too soon with the new footbed!


A Whole New World!

Saturday morning seems to have sparked an already lit fire in me. I joined MarathonFest and met up with a group of runners in Apopka, Fl for hill training. We ran 6.5 miles (turned out to be about 7) at around 10:38 pace. Our group leader is Wendy. She is really nice, full of energy, and very inspirational. Then there is Mike, Nichole, and Denny. Not quite sure how to spell their names (except for Mike). Denny is training for his second Boston Marathon and is coming off of being injured, which is why he was running with our group, and Nichole is working her way to the Rock n’ Roll in Nashville.

I found hill training to be a lot of fun! I enjoyed our pace and the great conversations from the group. They had only met once prior to this run so everyone is still getting to know everyone and it is a really nice atmosphere. I liked going up the hills far more than going down the hills. I think I might be missing something about the going down part and may need to find out if I am doing it the right way.

Our group is meeting again on Tuesday for a 10 mile run on the Cady Way Trail. I think that we are going to do a tempo run but not really sure yet.

One of the first questions I was asked was what was the marathon I was training for currently to which I did not have a reply except for that I wanted to do two more before the year was out. They all kind of giggled and mentioned another runner who trained for a whole year before being able to commit to a run!  Well. I have been doing a whole lot of searching and planning since that run Saturday morning (yes….all what 24 hours…) and I think I have a bit of a draft of where I see the rest of the year going. I have a few friends who have suggested that the Nashville Rock n’ Roll marathon is a nice one and that also Chicago and NY would too be nice marathons. One even suggested Boston! (I told them that I am not fast enough for that!)

So here is my current draft plan: Nashville’s Rock N’ Roll Full on April 28 and then the Space Coast Full on the Sunday after Thanksgiving. Another race that I am considering as part of my training for Nashville would include running with my friend Bill in the Five Points of Life Half Marathon in Gainesville, FL.

I get nervous that I am biting off more than I can chew…but I just don’t know. I feel great. These sound like accomplishable goals….I just feel like I need reassurance from somewhere that something like what I am planning is OK.

On another note. I am going to the track store and looking at watches. I like the Garmin 610 and the Nike+ and would like to look at both. I don’t really know which I would pick or which is better. I have been doing a bit of research on both. I like the looks of the Nike…but I like the name of Garmin and the features it seems to come with over the Nike. I also like the display that the Nike uses as it looks much easier to look at at a quick glance. But I imagine if you know your watch well enough that you can find what you need quickly at a glance anyway.


A New Chapter

Today was disappointing but ultimately exciting!

I had contacted Track Shack about joining the already in progress Marathonfest to help me get ready for my next step in distance training. I never heard from anyone back!  So today I called the store and got to someone who started screening me. I gave them many answers to questions about my weekly millage and also fitness level. I explained to them, I think the right way, that I had just finished my first marathon. To my dismay they suggested that marathonfest was over my head and that perhaps I should look to doing something a little less strenuous to stay injury free and build a good base. I agreed but was also a bit disappointed.

Come to find out the same person whom I contacted for marathon fest was also the contact person for five and dime training. I contacted her and explained all that I had been through and gave just a bit of information about my running experiences. She immediately got back with me saying that they are going for  a 6.5 mile run on Saturday and I was more than welcome to join in marathonfest if I was up to it!  THIS IS EXCITING. I feel like a whole new world is about to open up for me and my enjoyment of running.

I went for an easy 3 mile run (turns out that my pace was much faster than usual, 8:27!). I did this run from where I work (my plan B from my last post). It was nice getting to run in my Beasts that had been out of town for a whole week getting orthotics installed.

Tomorrow will be day 3 of my orthotics and I will have worked up to wearing them for 6 hours. The podiatrist wants me to take it easy breaking in my orthotics and getting my feet used to them. I am not allowed to wear them all day and defiantly not run in them yet. But he did say that I will need to start running a little at a time and to start weening myself off my old spencos.

…this is getting exciting!