Runs this week

I ran a really hard & fast run on Monday. I knew pretty soon after the start that I was running at race pace and I refused to look at my Garmin to see it. The only time I did see the time was after hearing mile 3 beep on my Garmin. Yep, pretty fast. So I kept going until I finished 3.5 miles. Final time? 29:41. Yep. 3.5 miles under 30 minutes. Crazy!

Tuesday I felt my knee hurting a bit. I think it's from the hard run and then from crossing my legs all the time at work. I try to remember to not cross them but I always catch myself when they're already crossed. Can't stop it!

At weights on Tuesday, I decided to try the way of lifting weight to actually gain muscle bulk. So instead of doing the leg press at 100 lbs, I lifted at 160 lbs. The lat pulldown I normally have 50 lbs and I upped it to 70 lbs; same with the hamstring curl. The seated cable row I normally have 20 lbs and I went up to 40 lbs. Nearly all of those, I could only do about 6 or 7 reps, some especially the arm moves, I could only do 5 or so. So that was awesome! I really thought I would feel sore either tonight or today but nope, nada. Must not have done it enough then. :-)

Tonight was a run on the treadmill. I wanted a soft, consistent run. 6.3 miles at 9:31 min/mi in 60 minutes. First mile was at zero incline. Next two miles were at .5 incline. The final 3 miles were at 1.0 incline. TOUGH! I'm feeling it in my butt right now, just a few hours after the run. I could have ran this outside but it was overcast but the same temperature as it was on Monday but the no sun just didn't encourage me to go outside.

After I got home, I immediately made a Green Monster. Those things are A-MA-ZING!! So good for you too! And now I'm enjoying Peach Sorbet. First time having it was on Sunday night with Luke and he's allowing me to have the rest of the small carton!

Activity Route: -- Elev. Avg: 857 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 03/22/10 Up/Downhill: [+141/-141] Time: 04:32 PM Difficulty: 1.9 / 5.0 Weather: Fair 51 F temp; 30% humidity 51 F heat index; winds N 15 G 21 Performance Distance: 3.50 miles Time: 0:29:41 Speed: 7.1 mph Pace: 8' 29 /mi Calories: 381 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 10 -0' 19 7.3 +0.3 +33 ft 2 8' 20 -0' 09 7.2 +0.1 -23 ft 3 8' 48 +0' 19 6.8 -0.3 +20 ft end 8' 34 +0' 05 7.0 -0.1 -29 ft Versus average of 8' 29 min/mile

Posted from bimactive.com

Categories: DeKalb Nature Trail, treadmill runs, weight training

Triple workout Wednesday

(First workout was a 6 mile tempo run early morning)

I did end up getting my bags (well, I decided to go with one bag instead of two) packed and headed over to Luke's house for us to work out together.

After making our pizzas the other night, I had some left over spinach. After thinking & looking around what to make, I realised that a blogger I used to follow always raved about "Green Monsters." Spinach, flax, banana & milk (soy, cow's, almond) & ice. Doesn't sound too good, right? I knew that we weren't planning on eating before working out, so as soon as I got to Luke's I made these concoctions & just doubled the recipe. Then waited & waited & waited. 15 minutes after he said that he'd be home, I called his work. Sure enough still there. So I drank mine. I loved it!! I couldn't believe it! The banana gave it such a sweet taste and the ice made it nice & cold.

After waiting an hour, Luke finally had his. I told him I already drank mine and even went back for what was left in the blender. He had one sip and he said, well, you'll be having some more. I made the shocked face and said, what? you really don't like it? After a few more sips, he claims he liked it. I don't know if it's because of my shocked and hurt expression or if he really meant it. He did end up drinking the rest of it.

Then to the gym where we did weights. The big new one for me was the barbell bench press. Sweet guy thought I could lift the barbell as well as 10 pounds. Just in the first set of 10 alone, I started to sweat with just the barbell! But I did manage to do another set of 10 and finished up with only 8 in the 3rd set. Another new lift was again on a bench and a barbell. Again, he thought I could do 30 lbs but I downgraded and went with 20! This time, I lifted the barbell straight up, hands close together and bent my elbows & brought the barbell to my forehead and back up again. Holy triceps! In addition to the workout my poor triceps already got earlier, then we threw a medicine ball at the wall and caught it above our heads.

Then swimming. I stink at swimming again. After 3 lengths, I had to pause for a rest. Boo. I did manage to get 16 total and I could have kept going but only with pauses again but once I hit the wall at 16, I threw off my googles and said, dammit, I ran 6 miles this morning. I don't need to workout that badly!

Afterwards, he suggested another Green Monster and we split one serving. Just to get rid of the spinach however it's still not gone! Then I had a veggie sausage & fries with BBQ sauce.

I added up all that I ate & worked out in my Lose It! app on my Touch and I had a net loss in calories for the day. Whoops. I told that to Luke and he asked if I was doing all that for him. God, no, I responded. For him, no. Because of him, yes. I wouldn't have done a triple workout if not for him. And he even said that if I hadn't had been there, he wouldn't have gone swimming, much less gone to the gym. I told him that I was doing pushups right around the time we became official. And then my co-worker & I started to workout to help motivate each other. I always wanted to incorporate some sort of weights in my workout (I've got such skinny scrawny arms) but never could keep it up. But now, I have bicep definition! Aaaaand... that's about it. :( Nothing in the legs yet. My tricep cut is now gone, it looks like. But if I start the pushups again and keep up with the medicine ball (did that at lunch today) then I should get it back in no time!

Off to San Francisco tonight, skiing at Lake Tahoe over the weekend and a 12 mile run on Monday somehow...

Categories: calories, Green Monster, Luke, swimming, weight training

Mind games on the treadmill

I normally don't go into work until 9a on Wednesdays. Today I was lucky enough to decide to squeeze in a 5 mile run this morning beforehand. Unfortunately, I didn't start until 8:30a (I am always late for everything!) and so I didn't get up to work until 9:30a.

I kept the treadmill at 1% incline the entire time. And also kept it at 6mph as well. A student jumped on the treadmill next to me when I was at 1.5 miles in. He was going 6.1. I let him have it. I was just concentrating on my run. Once I got to 3.5 miles in, I started to feel a second wind. But by this time, he had upped his pace .1 every so often. I kept saying to myself, this is a step back week, do not race him. Stay at your 6mph.

But I was playing other mind games against him. I told myself that I was going to outrun him. He started after me but yet I'm going to finish after him. He finally got to 6.6mph and I was like he can't be going that much faster than me. So I increased mine to 6.1mph. Figured 1/2 mile faster is all I can let him get to. Plus, I was on my last mile.

Then he increased it to 6.7, so I went to 6.2. Luckily, this was only with .2 miles left. I did unfortunately, stop the treadmill before he did. He also had gained .2 miles on me. At 5 miles, he had 3.7 miles total. But by the time I walked a quarter mile, he was also walking. So he didn't last that much longer. :-)

Plus, I don't think he was at an incline. Like to see him keep that pace & distance up while running at 1%. Booya! (At least this is what I tell myself).

*****************
Active.com sent out an email this morning about how strength training for the upper body will help you run. I looked at their 5 moves and 2 of them, the Lat Pull Downs & Cable Seated Rows, I do with my co-worker on Tuesday/Thursdays! Looks like I'm doing something right! I also did chest presses with Luke the other day but we were going up at the same time. Guess I'll have several more to add in to my routine on those days!

An effective twice-a-week upper-body resistance training regimen for runners might look like this. Three 12-rep sets of each (load = 12RM), with 45 seconds rest in between:

Lat Pull-Downs


Performed seated at a weight machine with knees under pad and a grip on the bar wider than shoulder-width.

Alt. Dumbbell Chest Presses


Performed prone on a weight bench, pushing weights up one hand at a time.

Cable Seated Rows


Seated with legs straight out and knees slightly flexed, bring the pulley handles toward your trunk with both hands. Squeeze the shoulder blades together and down, keeping arms close to the body.

Alt. Standing Shoulder Presses


Lift dumbbells one at a time above your head from a standing position.

Dumbbell Side Delt Abduction


Standing and holding weights at sides, bring both arms up parallel to the floor.

And in other news, I now weigh under 140 easily while having my workout clothes & shoes on. Which means that I'm back down to my normal weight. This makes me feel better that I'm carrying less while running. I had a feeling that all it took me was to get back to running consistently to lose the weight again. I have been keeping tracking of how much I eat but to be honest, I haven't done anything different since doing so. I'm eating the same amount as I always do which is waaaaay below the 1584 calories that the program told me I should be eating to lose 1 pound a week. Sometimes I do go over the amount but that's usually when I go out to eat. So how I manage to survive is beyond me. I didn't know I was eating so little before.

And finally, I have decided to give up pop, yet again, for Lent this year. Same thing that I did last year. Two years ago I gave up all liquids but water. That meant Gatorade too. That wasn't good for training I found out. In 2007, I gave up beer, that was awesome and helped me keep it under control after it was over. Maybe next year, I'll give up chocolate. Definitely not running. Never running. :-)

Categories: Lent, treadmill runs, weight training

A fast 10 miles

OK, so this is going to be a completely opposite run description than my 9 mile from last weekend.

This 10 miles was one of the best ones I've had in a while. To get right to the point, I finished 8 minutes faster than I had told Luke I would, for an average of 9:16 min/mi. I have no idea what happened.

Didn't do anything different the morning of before my run. Had a bagel & cream cheese and a half a bottle of Gatorade as Luke drove us up to his parents house. Had my iPod with me, which I didn't last weekend. Maybe that's the difference right there? Another difference, I didn't know the route too well. Friday night we mapped out a 10 mile route around his parents neighbourhood. I printed it out on Saturday morning and uploaded the course to my Garmin. And finally, the temperature was in the low 20's & a slight wind. Nothing like last week's strong wind. But I figured with the cold & new route I would be slow.

I left Luke at his parents house to chop wood (he's slightly injured so not running before his 15k this coming weekend) and told him I'll be back in 1:40, 10 minutes per mile pace and off I went. He watched me leave and as I looked back behind me when I got to the end of the driveway he was still watching me. Poor guy. He misses running.

I left my Garmin on the navigation screen so I can see the directional arrow which meant I couldn't see my pace or my time. I did get chased by a little Shi Zu dog right at the heels. I was so afraid I was gonna kick him! I kept telling him to go back but he wouldn't listen. Finally I stopped my watch and turned around getting ready to pick him up and take him back to his house when his ears perked up and he went tearing back to his garage thankfully.

There was one huge hill that I ran UP. Only because I went opposite of how Luke told me to go but the route had a half mile tacked on at the end and I didn't feel like walking half mile back so I figured I would take a few short cuts here & there. Bad move for this area. It's around mile 5 on the elevation chart. Check it out. That hurt me bad.

There was another hill at mile 8 that kinda hurt my legs and a final hill at mile 9 that I really started to feel soreness in my calves. I was thinking Luke is gonna give me a calf rub when I get back!!

My slowest mile was in fact that 8th mile with the 3rd hill; 10:03. That's when I decided to switch screens and I saw that my average pace was 9:18 per mile. "'Scuse me? I'm what?!" I never figured I would have seen that pace on my watch. I didn't feel like I was going that fast, that's for damn sure. And I finally got that knocked down another 2 seconds in the last mile of my run.

Came back to his parents place & Luke wasn't there. :( I was so ecstatic about my run that I wanted to show him. I managed to even take a shower & eat before he got back. When he came in, he told me I looked sad and was afraid my run didn't go as well. I did tell him that I was a bit disappointed that he wasn't there but I got over it as I went to tell him that how it went. And then he gave me a quad & calf rub over my jeans so all is good. Plus, he told me he was out shopping for my Valentine's Day present (last minute of course) and had to stand in line for 30 minutes. Ah, dating a procrastinator, fantastic. He did say that next time he's gonna go shopping earlier cause everything was picked over and thought about getting me a running silhouette pendant.

Then as I was sitting on the couch, I was actually feeling good muscle wise. So I thought outloud about actually doing something on Sunday, which I normally don't do. He suggested going to the gym and swimming together. Works for me!

We spent an hour & a half on weight machines on Sunday. OUCH. Dumbbell bench presses, fly machine, incline sit-ups, SQUATS, dips, crunches, obliques, calf presses, leg raises, upright cable rows, leg presses. The squats was interesting since I used a bar and well, I have really never done any squats before. Then we played a bit of basketball. He blocked my shots nearly every single time. Out ran me for the rebounds. I couldn't get by him not one bit and he even managed to knock the ball out of my dribble a few times. I do NOT like playing basketball with him. The only thing that I was good at was keeping him from getting to the basket too well.

After all that, Luke went swimming because I forgot my swimming suit at my house. I thought I grabbed the bag that had it but grabbed a backup running outfit. So he swam, while I critiqued his form. He's not exactly the best swimmer. For once I have him beat on something for sure.

Later that night my muscles started to hurt. Specifically my quads. Stupid squats. Today everything felt OK except for my stomach muscles, more specifically my obliques. Stupid crunches. So I knew the run tonight was going to be tough. This is my step back week so I only have 5 miles on Monday, Wednesday & Saturday. And sure enough, it was tough. I did it at 1% incline for the majority of my run but not all the time. And I kept it between 6.0, 6.1 and 6.2 mph. Nice and slow. My hamstrings are feeling it now. Wednesday's run should be better, I hope!

Activity Route: -- Elev. Avg: 0 ft Location: Cherry Valley, IL Elev. Gain: +0 ft Date: 02/13/10 Up/Downhill: [+0/-0] Time: 11:55 AM Difficulty: 0 / 5.0 Performance Distance: 10.01 miles Time: 1:32:55 Speed: 6.5 mph Pace: 9' 17 /mi Calories: 1062 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 48 -0' 29 6.8 +0.3 -- ft 2 9' 19 +0' 02 6.4 -0.0 -- ft 3 9' 10 -0' 07 6.5 +0.1 -- ft 4 9' 07 -0' 10 6.6 +0.1 -- ft 5 9' 19 +0' 02 6.4 -0.0 -- ft 6 9' 30 +0' 13 6.3 -0.2 -- ft 7 9' 32 +0' 15 6.3 -0.2 -- ft 8 9' 03 -0' 14 6.6 +0.2 -- ft 9 10' 03 +0' 46 6.0 -0.5 -- ft end 9' 02 -0' 15 6.6 +0.2 -- ft Versus average of 9' 17 min/mile

Posted from bimactive.com

Categories: 10 miles, Luke, weight training

Group exercise

I found out tonight, why I don't like running with non-runners. They talk when you don't want to.

So this co-worker and I have been going down to the gym at work every day this week. Tonight was a tempo run. 1 mile warm-up, 3 miles at 9:05 pace and 1 mile cool down. Sure I can do that easily but I wanted a good workout, nothing too strenous. So this co-worker got on the treadmill next to me. She & I were talking a little bit during my warm-up. It was at my conversation pace of 6mph or 10 min/mi so that was OK. Then I bumped it up to 6.6mph or 9:05 min/mi. First mile was OK. Then second mile I started to get a bit winded. I would have to pause every 3rd word. Finally I told her no more talking for me, you can talk but I'm not answering. So then she would talk but she would say things like "you know?" or point out a picture in a magazine. Then expect me to answer or look over. And if I didn't then she would just stare at me until I gave some sort of response like a nod of the head or something. Then she asked me how many miles am I doing today. I told her 5. And then she asked how many calories is that? I finally said, why are you asking me questions when I said I can't talk anymore? Luckily, she got the point and I was able to finish my 3rd mile in silence.

When I ran the last time with a runner person (not Luke), we were quiet. Not totally the entire time, beginning we were talkative but not so much so but then we fell into a comfortable silence and then it was just us running side by side concentrating on our own steps & breathing.

But we're still pushing each other. Or at least, I'm pushing her more than me. :-) It's nice to have that feeling again! To be helping someone, giving them advice.

We did weights on Tuesday and we're doing weight machines again tomorrow. This is awesome. I'm actually a bit sore. We're 8 inches apart in height but yet she can do double the weight I can on the machines. Though she does have 100 lbs on me too, I think. But I do 40 lbs for the hamstring curl, she does 80. Although I do 100 & 85 lbs for a leg press and she does 115.

I also downloaded an app today for my iPod Touch to help me lose some weight. This month, I kinda gained weight it seemed. Not too much, just 5 lbs but I want to lose a total of 10 now. And I would like to start keeping a record of how much I eat and the calories that I put in my mouth. It'll be interesting to watch.

Categories: tempo run, weight, weight training

Running is my boyfriend

A few years back, there was an image I saw on the interwebs that said "Music is my boyfriend." Back in 2006/2007, I changed that to "Running is my boyfriend" and it became my mantra. Well, I'm back to repeating it again as I have lost the latter. Or maybe not Running but more like "Gym (aka Jim) is my boyfriend" as I plan on spending a lot of time there.

Since I have signed up for an April (hilly) marathon, I have decided to use this opportunity to get into the best damn shape of my life (besides just running).

Running 3 days a week; Monday, Wednesday & long run Saturday. I'm gonna loosely follow Runner's World running guide. But @keeponrunning suggested that since I'm already in shape from marathon training, I should just do 10-13 mile weekly long run, throw in a 15 miler and then and 3 weeks before a marathon do an 18-20 miler and then a taper. Sounds like a plan to me. I will probably follow the Runner's World training plan for during the week.

YMCA Classes. I found a ton of free classes that I am dying to take. Unfortunately, a lot of them are late at night which means I won't get home until well after 7pm. So we'll see how much I stick with it but I'm gonna try!
Monday: Pilates & Stretch 6:30-7:20p. I really want to take this one, I think the stretching will help me out loads. However it's at 6:30p. I did running tonight and then a circuit training loop and still got done at 5:45p. So I might also take the Toning class immediately before that one 6-6:30p.
Tuesday: Get on the Ball 6:15-6:45p. I hope this is an ab workout with the big huge ball. I love those!!
Tuesday/Thursday: Step & Strengthen 4:30-5:40p. I'm not really sure what this is about but it sounds good and I could use the step to get my thighs and ankles in shape. I know it's not Aerobics as they already have a class for that. This class is right at 4:30p so I'll have to hustle to get over to the Y on those days.
Wednesday: Toning 6-6:30p. Depending on the quality of the class I just may take both nights!
Thursday: Cardio Cycling (aka Spinning) 6:55-7:40p. Wow, it is QUITE the workout and it will KICK your BUTT. I even sweat on the back of my hands. LOVE IT!

Tonight I went running at the Y. I couldn't find a spot in the parking lot and it was nearly 4:30p. I thought I would be safe getting there before 5p! I then walked in and immediately checked out the treadmills. It was all full. Luckily, the lady behind the counter said I could sign up early so I signed up for an empty 4:45p slot and then got changed in the locker room. I could only sign up for 30 minutes at a time so I had to book it. I got 3.27 miles in 30 minutes. The person in front of me left early so I actually got on the treadmill with time to spare so I used that extra time for a quick walk cool down. Then I did the weight training express circuit. It works all the right muscles and since it's express you can only do one set at a time so you're never waiting too long or interrupting someone's workout.

As much as I love winter, I'm really not liking this below freezing weather we've had lately. I don't think I can run outside with it being that cold. So I have to do my runs inside. Unfortunately, since it's after New Years when all the New Years Resolutions people have come out in droves. So they take up all the treadmills. I can't wait until Feb/March when they realise that they fail and go home & give up. Then real dedicated people like me, can have their machines back. Harsh maybe but it's the truth. I can't stand the gym in January. Also, they don't turn on the AC either. I have never sweated so much running a measly 3 miles before but only in the summer! It was really hard to breathe too. But I'm gonna stick with the Y during the week and hopefully suck it up for my long runs on Saturdays.

Categories: running is my boyfriend, weight training, YMCA classes

eh, no subject

I did a mile run today. 8:36m. I originally planned on doing a 10 minute mile but then I ran a :46 lap and I realised that I was going too fast and why should I do a 10 minute mile when I actually usually run a 4 minute half mile on average. So I decided on 8:30 and I managed it! YES! I actually wasn't that red either. Sweaty yes, red no. Then afterwards I did some machines in the gym. I didn't really like it. I did a thigh lift thing and then a hamstring thing. I wanted to do a calf thing but the weights on there were 2 45lbs weights and I didn't know where the smaller ones were at. and i didn't ask where they were at. yea I'm a pansy. one of these nights I'll do what Stacey does and go late at night. Maybe it won't be as busy. Or only lift weights on Friday when the whole place is pretty much empty. Anyway, so if I do a 10 minute mile on average then I should be done with the 5k race in 30 minutes. BUT I should be faster than that. At least I hope so!!

I got invited to go skiing on Friday during the day at Devil's Head. I wish I could go. Not last minute like this though. Then The Brat Pack is playing down in Carbondale. Modern Day Romeos at Cubby Bear in Chicago again. Amazing Kilowatts here in DeKalb. Aw Craps.

Um yea that's it.

Categories: lap repeats, weight training, Y track