Tag Archives: half-marathon

Saturday! WHEW!

I am certainly ending this week on a high note. It has been a great break from work and yesterday, Saturday, topped it off!

My day began at 3:00 am getting up for a 20 mile run in Apopka. Our group started out at 5 strong and after our first 7 mile-ish loop one of us decided that it would be best to stop there. It was Megan’s first time running the Apopka hills and she did a great job! Very strong finish! She said that next time she will be in for two. I think it was a good decision on her part and listening to her body. We then started out for the second loop. We did this loop in the oposit direction just to add some different scenery. Upon completion of this loop we lost two more! This was a little unexpected. The hills were rough so Ryan and Nicole decided to call it a day for them too. Again, great run and great conversations. For these first two loops we averaged about a 9:40 pace. Then it was two. Carrie and I started out on the loop and Carrie mentioned that she was getting a bit tight in the calves. We walked a little and stretched a little and kept plugging along. We had a great final lap and great conversations just about life in general. Funny how running conversations seem to all come back to philosophical discussions! I think it was all the great conversation that kept us going. She never sounded tired so that just kept inspiring me to keep going!

On this run I carb loaded the previous day, at Disney (both Magic Kingdom and EPCOT), by eating a burger and fries for lunch (at Pacos Bills), a frozen margarita (in Mexico), a large soft pretzel (in Germany), and a nice large club sandwich from Crispers near home for dinner. For breakfast I had a few sips of chia drink and four pancakes (leftover from last weekend’s breakfast). During the run for nutrition I did one GU chomps every two miles with a sip of water and at the start of each loop I ate a stinger waffle. The GUs I ate were peach tea, my favorite flavor, and Cranberry Apple (first time with this flavor and I liked it!). Both contained caffein. On the run I also carried 10 oz of water and 10 oz of chia drink. I normally carry 20 oz of water, but most of this run was supported already so I tried to go a bit lighter.

All said and done, we finished our 20.66 mile Apopka run at around a 10:00 pace. Beautiful day and awesome people to run with. That is what it is about for me! It is not about the time, but the experience. The more I get into the 20 mile range I have become to realize that the fun really starts when you hit that 20th mile! I am looking forward to increasing my mileage by 2 miles every other week and seeing what things are like after 20! I had the urge to go another two miles just to finish my quota for the week but sometimes I just go with when everyone else is doing with the thought that it will stave off any injuries.

I got in the car and drank a chocolate muscle milk to start my recovery process. I did find malt flavor in my Publix and am looking forward to trying that some time too.

When I arrived at home I prepped for an ice bath. I made coffee, put on a long-sleeved shirt and sweater and filled the tub with cold water. I also had two bags of ice to add. I need to remember for future reference I’ll need probably 4 bags of ice instead of just 2! I got in just the cold water, then once I got used to that (about 1 minute) I added both bags of ice. I iced for a total of 20 minutes. I spent the time sipping on coffee and reading a book and just every once in a while moved my legs to keep the cold on them rather than that warm area that forms around your legs if you just leave them sit there.

Then made breakfast which consisted of scrambled “all white” egg whites on toast (it was great) with coffee.

Then it was off to pick up my new glasses from Guber Optical! I am very happy with the way they turned out and the way the look. I went with a much different style than what I am used to, but hey, that is ok you only live once right?!

After I picked up my glasses it was off to pick up my bike from David’s Cycle World after they did their “tune-up.” I am very happy with the way things turned out for that. It rides like a dream!

Then it was off to church to play for Palm Sunday, which I also played this morning too. That went great and it was nice, as always, to perform with friends for God! I always feel so much better after going to church to worship.

To end the day I called up a friend of mine, Dan, and we went to see another friend of mine, Mike, perform down town with his band Of Valleys. They are based out of Gainesville, FL, so it was nice to get a chance to see and hear them down here in Orlando. If you get a chance to take a look at their music I don’t think you will be sorry. They are great! Mike is a great friend of mine who also was a fantastic intern when I taught band in Gainesville. He now is a band director by day and a rockstar by night! Very proud of him!

  

When all was said and done, I drove Dan home and finally arrived at my home around 12:15 am! It was a long day to say the least but it sure was fun!

This week was to be a 38 mile week. I am ending it two miles shy. I don’t feel to bad about that as for a few weeks I went way over my goal. I have a small feeling of getting out there and just running two to get it in….but my body is telling me something different and so I am going to listen. I am in this for the LONG haul and want to build instead of tear down and injure!

On a final note, and not such a happy note, we lost one of our own this weekend. A great inspiring Ultra Runner, Micah True AKA “Caballo Blanco,” passed away during a 12 mile run. If you read Born to Run you probably remember reading all about him.

Have a great week everyone and run more!


Training Update 3/24/12

Recently I have created some weekly mileage goals. I worked on 35 total miles for 2 weeks and am planning on amping that up every two weeks by 10%. These next two weeks I am working toward 38 miles.

The first two weeks, which the goal was 35 miles, turned out to being 41 and 45! I did not expect that to happen nor try but it just happened. I am making sure to stick to the plan this week so I don’t overdue.

Last weekend was my first long run by myself. 20 miles! It started out rough as I had a lot of pain in my knees. I think the pain was due to all of the speed work for the 5k the day before. I always find that speed work tends to make my body hurt. The 20 miles, after the initial 3, went great though. I was working toward a 9:45 pace and it turned into a 9:30 pace! I was very proud of my last few miles. I was actually running in the 8:50 range!

Something that I learned on this long run was NOT to run long in a shirt that I had not tried before. I have never done this for a race, run in a new shirt, but thought I would try out this new shirt for this run just because it was a training run. The material on the shirt combined with the pressure of my hydration belt chaffed my back in grand style! A week later I am still feeling the pain.

Today was a 16 mile long run. It felt great! Tomorrow I have convinced Kristin, hopefully the weather will be ok, to run with me in Clermont on a 10 mile dirt loop. I have never run this rout before but have heard that it is a really nice run. I am also excited that it will be dirt and perhaps easier on the body. I have yet to really run any distance off pavement.

Finally on another note, I think I have mastered the tongue in my sneakers. I have had a lot of issues with the tongue slipping off the side and then my laces rubbing the top of my foot and bruising it! Well, my beasts have this little tab and today I noticed that if I take and off center the very top lacing it will “lock” the little tab to the side of the shoe and keep the tongue more to the center! WOOOOHOOO!  So far today things have been feeling pretty good!

While the tongue is still off center….it is WAY better than what it was before this little trick!


Lots Happening!

A lot of time has gone by since my last post. I even have a draft post (which will probably just stay sitting there and not get posted) but just have not had time to finish and post anything.

I went ahead and bit the bullet on a watch. I got the Garmin 610 and LOVE IT! I bought it for a particular run in Clermont, Florida, because I wanted to check out all of the elevation changes everyone boasts about. AND plus I just wanted to get it!

That Clermont run turned out to be canceled due to lightning…so I came home and ran my own half-marathon in 2:05! That was a new PR for me…i know…it was not a race.  Still!  I was proud of my accomplishment even if it was for myself….that is why I am doing this right?  Yes!

My week this week was VERY hectic. I took 119 of my students (three different orchestra classes) to performance assessments on Thursday and they all did very well. Then I came home and then ate sushi with the love of my life and  ran 8 miles to celebrate! Great way to end a perfect day! When you have a field trip of this magnitude on one day with middle schoolers….the whole week winds up being crazy!

Back to the Garmin 610. I read many comments/complaints about the sensitivity of the touch screen. I love how easy it is to use. It is just right. Not too easy to use and not too tough to use. They even state on the site that it is adjusted to need just a bit of effort to use the screen so as not to accidentally alter something while you are running. On another note, the only thing you can do with the screen during the run is change what view you are using….you physically have to hit one of the buttons to alter what is being recorded. Again, a nice feature. The heart rate monitor took just a little getting used to. I do like it. The first time I wore it it felt like it was falling off, but I just put that out of my mind and now I don’t even notice I have it on. I also really like the vibration alerts rather than the beeps and too like the virtual partner.

My milage is now recorded as I walk into the house. The watch automatically connects to the computer when I get home and uploads to my garmin connect page. I then go into dailymile (which I just switched to from Map My Run) and hit sync and my Garmin data is synced with dailymile. I add some notes as to how things went and bam…done! Check out my dailymile by clicking on the link on the sidebar if you want more detail about my shenanigans, or even friend me if you too use dailymile if you want, that would be kinda cool!

My goal for this week is to run 35 miles. I think I will meet and beat that…hopefully not by much because I want to build and not overdue. Tomorrow is the Swamphouse half marathon that I am running with Kirstin, and I am sitting on about 28 miles for this week. I am really looking forward to just a nice fun run. I am not making any plans to run it fast, but just enjoy an nice run with a great person. There is plenty of time in life to run fast and I must enjoy every minute I get to just be with her.

 


Week in Review

This was a very busy week for me with my job and I really did not get much chance to reflect, in a written fashion, on my running at all. I am beginning to wonder if I need to find some kind of physical log book instead of just relying on this on-line journal.

1st does anyone know how to create some sort of table on these things? I was hoping that I could make some kind of template post that would be a simple data entry spot for my posts.

Monday

As stated in my last post was a  great 15 mile bike ride and strength training day. Sometimes I feel as if strength training makes me worry and stress that I am going to injure myself because I am pushing my body so hard. I have all these little aches and pains through the week and then I run on top of this which is crazy. But my Saturday run was amazing and all I can think about was that the strength training is really just helping out.

Tuesday – 7.72 miles

  • 2.27 mile warm up run @ 10:27 pace.
  • 5.45 mile speed work @ 8:20 pace.
    • two sets of 7 x 400 @ 5k pace
    • Great workout, pushed myself moderate-high

Wednesday – Rest

Unintentional rest day. As I mentioned earlier this was a crazy work week so my Wondering Wednesday did not quite happen. Instead I was at a friend’s middle school working with her orchestra as we are all preparing for performance assessments done by the state.

Thursday – 9.03 miles

  • 2.19 mile warm up @ 10:33 pace
  • 6.84 mile hill work @ 8:55 pace
  • pushed myself high
    • Our hill work is about a 3 mile loop and we complete two repeats.
    • The group did one set together and then our pace leader said he was going to cut out one of the miles and just hit the hills. I had it all set in my mind that I was going to complete both complete hill loops so I decided to venture out on my own and do just that. When I do this I tend to start doubting myself because I feel as if I am still really new to all of this and that I am not being good to my body. That the coach should be followed completely without deviation or you risk injury. Well, I did just what I had planned and started out on my own! Noticing the time I also amped up my speed! Looking at my splits with the group we were going at about 9:10 pace and then on my own it was about 8:45 pace! When I got finished I just hoped and prayed that I had not over done!

Friday – Rest

and stressing about Saturday’s 18 mile run! Was I injured? I have been feeling just a little knee pain from my right inside knee. It feels more like a muscular thing than anything else…like muscle fatigue.  Most everyone in my group was running  5, 10 or 15 miles. I was thinking at this point humm…again, am I pushing my body too hard. I decided, at 15 I would reassess my situation and go from there.

Carb-loading for tomorrow’s run did not happen. Plan was to eat sushi, instead we went to a fast food restaurant (more of a beatnik place…) and I had a turkey wrap and fries.

Saturday – 18.08

  • 18.08 long run @ 9:47 pace
    • Ate a banana, half a glass of chia gel, and a little chia drink (chia with a dash of lemon and honey) pre run.
    • during the run I had one GU chomps (peach tea) every two miles with water.
    • at mile 15 I ate a Stinger Waffle with water.
    • This run was absolutely amazing! I felt great the entire time! There were some moments around mile 13 when I felt strange and out of bodyesque….but that subsided once I ate a GU. At mile 15 I found that many people who were running were in fact doing all 18 so that made me happy that I had others to run with.
    • After the run I came home and drank my endurox recovery drink (orange flavor), made pancakes bacon and eggs and had coffee. I also finished what was left in my support bottles (left over chia drink, nuun, and water). I had tons of energy for the rest of the day. I even cleaned the house.

Where am I going with all of this?

Currently I do not have  a full marathon for which I am training. But I did sign up for the Swamphouse Half Marathon, which looks really exciting! The medal is actually a bottle opener! My fiancee, who is now struggling with her own running enjoyment, is going to run with me and I am excited to have gotten her to do this. I don’t know exactly why she is feeling a lack of motivation for running all of a sudden but it is a very big bummer!

My marathonfest training is going to start whittling down, as taper will begin shortly, their weekly long run millage…but I am of the idea I may keep just increasing millage and seeing where that takes me. I am getting more and more of a feeling that I am going to have to start keeping this part of my running a secret. I am getting the feeling that people are going to start to look at me a bit funny when I tell them I am going to run for a certain distance just because. Before saturday, I would tell a few what my plan was and some of them asked why and some asked oh, which race are you training for…both questions don’t really have a good answer. I am even to the point of removing my posts about my distance from Facebook and just having it on Twitter. But I do find a few motivating people who help me get through this when I post too….it is a double edged sword.

Next week is a short base run of 10 miles and then after that is a 22 miler. Id like to get the 22 miler in but that is also the same weekend as the Swamphouse and because my fiancé is running it with me I don’t think I can do any kind of pre or post run to get that milage in….unless I do it when I get home….hum…that might be something I consider.


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.


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!