A tough 9 miles

Boy, I don't remember 9 miles being so difficult before! In fact, I had to go back and read about them here, here and here.

Finally got out the door around noon. I was gonna leave earlier but I looked at my iPod and my Garmin and realised that both had no battery. So I had to wait half hour while they charged just enough. I ended up deciding not to use the iPod since I was gonna wear my bakalava and that makes it a little hard to wear headphones.

The wind was very strong today, another reason why I was glad to go later on in the day. 28mph earlier that morning and then only 23 or so as the day went on; the winds were to calm down even more. I also knew that I wanted to stay on my in-town trail, away from the openness of the Great Western Trail that would be hard with a wind that strong. It would make it more difficult to get 9 miles out of it but I'll figure it out.

I kept saying to myself in the first mile to take it nice and easy; to slow down. Unfortunately, that did not happen. Since it was the fastest mile of my run. But I was nice & consistent once I got tired enough! I really had to work to eek out 9 miles but I did it perfectly from start point to end point. That I was afraid is the only awesome part of my run. Made me think of other things besides my faitgue. The trails were pretty clear except for one part where it was all ice.

But other than those things, it was decent enough running. Next week is 10 miles. I'll be doing that on the Great Western Trail I'm pretty sure. Don't want to deal with running down to campus and back. It'll be nice to run 5 straight miles and then 5 miles back.

When Luke has his 15k in 2 weeks, it'll be my step back week. So I'm not sure if I'm gonna do the run while he's out doing the race or what. I'll only have 5 miles to go. I think that might be a wait & see how the weather is and if I want to run on the trails!

Activity Route: -- Elev. Avg: 858 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 02/06/10 Up/Downhill: [+354/-354] Time: 12:08 PM Difficulty: 4.1 / 5.0 Weather: Partly Cloudy 28 F temp; 62% humidity 28 F heat index; winds NE 16 G 22 Performance Distance: 9.00 miles Time: 1:28:10 Speed: 6.1 mph Pace: 9' 48 /mi Calories: 972 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 50 -0' 58 6.8 +0.7 +27 ft 2 9' 29 -0' 19 6.3 +0.2 -17 ft 3 9' 47 -0' 01 6.1 +0.0 -16 ft 4 9' 48 +0' 00 6.1 -0.0 +30 ft 5 10' 01 +0' 13 6.0 -0.1 +10 ft 6 10' 07 +0' 19 5.9 -0.2 0 ft 7 10' 02 +0' 14 6.0 -0.1 -17 ft 8 10' 03 +0' 15 6.0 -0.2 +10 ft 9 9' 59 +0' 11 6.0 -0.1 -26 ft Versus average of 9' 48 min/mile

Posted from bimactive.com

Categories: 9 miles, DeKalb Nature Trail, windy

Summer marathon training

This is my first summer in which I'm training for a marathon. And I already don't like it and I'm only in my 2nd week*!

Got up at 6am, ate a bowl of oatmeal and was running by 6:33am. Still not early enough for this heat. 62° when I started w/84% humidity. 71° when I ended. This was according to Weather.com. Though the bank by the start said 68° and 77°. Either way it was hot.

So looks like I'm gonna have to go with the 5am crowd. I am not one of those people that can thrive and run just fine in the heat. I need the cool weather to excel. Especially as the runs get longer, I'm gonna have to go earlier and earlier and brings LOTS of water with me. I just had one big bottle and ran out.

Ended up running 8.75 miles. I kept the pace really nice and even with the exception of mile 6.5 to just after 7 miles. There was a long slight hill that just killed my average pace. And I stopped for quite a while at half way to eat some beans.

But also keep in mind that this is the first time I've done over 6.2 since my marathon back in April! I attempted 8 miles last week but that was again another failure thanks to the heat and only managed to squeak in 5.6 miles. I was aiming for a 10 min/mi pace but 9:3X works for me!

Interesting things:
I was saluted on the path. I kid you not! I was running towards NIU, the guy was coming from that area. He had on pants, like a cross between khaki and cargo pants and a backpack on. He had a doo-rag on his head and a bright blue shirt. I thought the guy was crazy for wearing that in this heat. When he passed me he put his hand up to his forehead in a salute and said Ma'am. Now I am the type that waves at EVERYONE so I waved as he wsa doing that. Took me back but quite awesome! Kinda made my day!!

Just after that, I passed what looked like the NIU motorcycle classes. On my way back to the same area I saw that they had all the motorcycles out of the trailer so I was right! Yay motorcycles. I love to ride on the back of them!!


I nearly got eaten alive by a dog or two. First time I almost got bit by one. Down by NIU's Music Building, I was coming up behind a father with a baby stroller and the mother with 2 small yappy dogs. I told them I was coming up behind them but they still took up the entire path and they weren't reeling in their dogs on the retractable lease. Finally I said On Your Right and passed them. Then the dogs started running towards me, barking and yapping up a storm. She couldn't get them to stop and couldn't pull them in so I had to do a hop skip knee lifts in the grass and run faster. I started yelling and saying stuff like Hey watch it! I finally said "Thanks a lot!" in a sarcastic way and she said something back to me that I couldn't hear and I might be glad I didn't cause it would have ruined the rest of my run.

I couldn't stand having my shorts on anymore so I rolled them up and under the built-in briefs of the shorts and felt like Deena Castor or Kara Goucher** wearing the bikini shorts! It did make me feel more comfortable but man, I looked funny I'm sure!! I've got a biker's tan, my thighs are half white half tan.


Speaking of biking, today I'm heading up to Baraboo for an small air show and then to Madison to spend with friends. Tomorrow we're gonna head on the bike paths and do some biking!! Wheeee!!! A weekend full of exercise! YES!

Northern Illinois University's Altgeld Hall Castle

*Technically I'm in my 2nd week of the plan but have only been running officially for a week. So far I'm doing ok with skipping that first week. Thank goodness for a base!

**I said I FELT like them, not that I LOOKED like them! HA!

Activity Route: -- Elev. Avg: 851 ft Location: DeKalb, IL Elev. Gain: +3 ft Date: 06/27/09 Up/Downhill: [+183/-180] Time: 06:34 AM Difficulty: 2.3 / 5.0 Weather: Fair 69 F temp; 70% humidity 69 F heat index; winds SE 6 Performance Distance: 8.75 miles Time: 1:23:56 Speed: 6.2 mph Pace: 9' 36 /mi Calories: 931 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 31 -0' 05 6.3 +0.0 +37 ft 2 9' 24 -0' 12 6.4 +0.1 -39 ft 3 9' 29 -0' 07 6.3 +0.1 +4 ft 4 9' 24 -0' 12 6.4 +0.1 0 ft 5 16' 05 +6' 29 3.7 -2.5 0 ft 6 9' 36 +0' 00 6.2 +0.0 0 ft 7 9' 45 +0' 09 6.2 -0.1 +16 ft 8 9' 51 +0' 15 6.1 -0.2 +16 ft end 9' 26 -0' 10 6.4 +0.1 -30 ft Versus average of 9' 36 min/mile

Posted from bimactive.com

Categories: 8 miles, 9 miles, pictures

Swimming & Running and biking?

Swimming
Thursday I did in fact go swimming. And it was fun! The swimming lessons with the kids weren't as bad as I had imagined. I'm not sure why but they had 3 lanes and the lap lane was in the middle. Luckily, I was the only one using it. I swam breast stoke for 5 laps and then a rest. Then 4 laps, rest. 3 laps and rest. 2 laps and rest. 1 lap and rest. Then I did the backstroke but just kicking. I used a float paddle to help me stay up. I did the same repeat laps, 5, 4, 3, 2, 1. Then I did some more breast stroke laps. Just enough to get me to stay in the pool for 30 minutes.

Running
This morning I ran 9.15 miles in 1hr 32min! It was a very tough 9 miles though. I even had lots of company. But I mainly blame the wind. I was doing all fine until we turned back around. The last 2.5 miles was heading into a west wind. I even had a guy try be my wind blocker which helped immensely but it was still very tough. I did use my YaxTrax for the first 2.5 miles. But I had put them on backwards so it was tough on my feet but it did help for a little bit. The roads were pretty clear though, I was impressed!! Afterward, as I mentioned in my previous post, we all met at Panera Bread for some warmth. But just sitting around in sweaty, cold clothes was a little rough. Next time I'll change after the run. My heart rate monitor was all out of whack as you'll see below. Also, I was able to get a few negative splits in my run. That was exciting!

Biking
Friday I ended up buying a new bike. A road bike to be exact. This one to be specific.
I'm very excited about it! Took it out for a short spin and it felt fine. I could feel the difference than the other one I test rode. The owner of the bike shop, helped get it in my car and when I got it out to carry to my apartment, I most surprised. I could carry it with one hand and the wheel in the other! Can't wait to get it out on the roads. Now is the time to start cutting back on all my expenses though. No more eating out or new running clothes, anything like that. I was even supposed to see a movie today but decided against it to save the money! Time also to clean up my outdoor storage closet on my balcony. I need the room!!

Activity Route: -- Elev. Avg: 877 ft Location: Sycamore, IL Elev. Gain: +0 ft Date: 02/14/09 Up/Downhill: [+226/-226] Time: 07:09 AM Difficulty: 3.9 / 5.0   Weather: Overcast   24 F temp; 88% humidity   24 F heat index; winds NW 12 G 16 Performance Distance: 9.15 miles Time: 1:32:34 Speed: 5.9 mph Pace: 10' 07 /mi Heart Rate: 147 bpm (Avg) Calories: 980 182 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 32 +0' 25 5.7 -0.2 150 +36 ft 2 10' 12 +0' 05 5.9 -0.1 143 +6 ft 3 10' 22 +0' 15 5.8 -0.2 143 +33 ft 4 10' 33 +0' 26 5.7 -0.3 126 -14 ft 5 10' 09 +0' 02 5.9 -0.0 137 -10 ft 6 9' 44 -0' 23 6.2 +0.2 163 +10 ft 7 9' 59 -0' 08 6.0 +0.1 149 -23 ft 8 10' 15 +0' 08 5.8 -0.1 150 -6 ft 9 9' 39 -0' 28 6.2 +0.3 154 -33 ft end 8' 43 -1' 24 6.9 +0.9 170 -3 ft Versus average of 10' 07 min/mile

Posted from bimactive.com

Categories: 9 miles, biking, swimming

Cold weather running

Who on Earth was that woman out running this evening? Cause it sure as hell wasn't me. I don't know what got into me. Maybe it was the garlic & cheese pizza bread Red Baron single that I had at 2:30p that helped me out!

I ran 9 miles tonight and it was no problem. Well, the last 2 was tough (I'll explain later). But my average pace tonight was 9:03 min/mi. Let me repeat, for 9 MILES! Sure I of course had my positive splits but for the first 5 miles I was under 9 minutes (fastest of mile 3 at 8:41)! With my slowest mile being of course my last and that was at 9:35! One of these days I'll go out there and do a 9:30 min/mi for my first mile. Geez, I wish I knew how to slow myself down!

The last 2 was tough because of three reasons. The bottoms of my feet were hurting, specifically the balls of my feet. After the run, I looked down and saw that my shoes weren't tied tightly so they could have been flopping about and my socks rubbing so that's what caused the rawness that my feet are now feeling. The second reason was my left hip flexor was giving me problems. I never had that happen to be before. About a year and a half ago it was my right hip flexor that I had physical therapy on. So that was a bit odd. Almost 2 hours after the run, I'm still having problems with left my leg at my hip, especially when walking up stairs. Third reason: it was cold!! Starting out it was 51 degrees according the bank but once that sun disappeared lower than the trees I could feel the effects of the cold on my face, specifically my face and upper thighs. I even put my gloves BACK on after taking them off around the 2.25 mile mark! I did see a guy near the end of my run in just short sleeves and shorts. CRAZY! The bank when I finished said it was 46 degrees. So it dropped 5 in the 1:21 I was out running. Hmm, may have to bring a neck gaiter next week.

I had on my leggings, a thicker short sleeve dri fit St. Jude Heroes shirt, my visor along with an ear band to go over it. I didn't bring my sunglasses even though the sun was shining, because I knew I wouldn't need it at the end of my run and they would just be bothering me. Though it hard to go south and west at the beginning of my run. The sun was low enough in the sky that the visor didn't help. I did bring 2 bottles with me (water & gatorade) however, I didn't really use it until mile 6 or so. And then it was only Gatorade. But I'm still glad I brought it, just in case. I just didn't want to disrupt my pace, I think is what I was going for. I also brought my snot rag but again, I didn't use it even though I needed to. It's hard to get it tucked back in my belt sometimes while running.

I mapped out my route today at work. I didn't have any problems crossing the main roads of Hillcrest, 1st or Lucinda towards NIU, surprisingly. I wanted to cross Lincoln Highway but I knew better than to do that. So I only managed 4 miles down there and then had to double back and make up the final mile on another part of the bike path. I wish there was a way to get over those roads though without having to stop or watch for cars, like an underpass. That would be awesome. Oh well.

Activity Route: -- Elev. Avg: 853 ft Location: DeKalb, IL Elev. Gain: +23 ft Date: 10/29/08 Up/Downhill: [+213/-190] Time: 04:46 PM Difficulty: 2.8 / 5.0 Weather: Fair 46 F temp; 32% humidity 46 F heat index; winds NE 5 Performance Distance: 9.00 miles Time: 1:21:34 Speed: 6.6 mph Pace: 9' 04 /mi Calories: 907 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 46 -0' 18 6.8 +0.2 +33 ft 2 8' 44 -0' 20 6.9 +0.3 -33 ft 3 8' 40 -0' 24 6.9 +0.3 0 ft 4 8' 54 -0' 10 6.7 +0.1 0 ft 5 8' 56 -0' 08 6.7 +0.1 0 ft 6 9' 05 +0' 01 6.6 -0.0 -3 ft 7 9' 23 +0' 19 6.4 -0.2 +39 ft 8 9' 18 +0' 14 6.5 -0.2 -26 ft 9 9' 35 +0' 31 6.3 -0.4 +13 ft Versus average of 9' 04 min/mile

Posted from bimactive.com

Categories: 9 miles, cold weather, DeKalb Nature Trail, feet

Long Run: 9 miles

I'm off on my marathon training. I was supposed to run 9 miles last week but I only did a 5k race and then nothing the rest of the weekend. So today was supposed to 10 miles. I decided to go between 9 and 10 miles, whichever I could end up running.

I ate peanut butter & jelly on toast this morning before my run. I took 2 small water bottles with me on my water belt. During my run about the 4.5 mile mark, I ate my SportsBeans. Luckily on the way back, I was empty with one bottle so I filled up with the Gatorade that the running club I belong to and was helping drinking that.

Here's the run ended. 9.58 miles in 1:29:11 for an average of 9:18 min/mi. I need to remember to NOT take standing breaks. Both times I stopped, it was hard for me to get back going again. If I do stop for a break, I need to keep walking, even if only in circles.

I listen to a podcast now while running. I am really starting to enjoy it instead of music. The podcast I listen to is called Phedippidations created by Steve Runner. It's all about running and then in today's episode he talked about CPR. Some of it is done while he's out running himself. So it's good to hear him huffing and puffing while I'm huffing and puffing too! I just figured out last night how to make it so that if I listen to one podcast, it will automatically shift to the next one. It would never do that before. So his podcasts usually lasts about an hour so on my marathon, I should be able to listen to about 5 of them.

I will need to go out and get a supply of Gatorade and bagels and cream cheese for my Saturday runs. Next Saturday has me running in St. Louis! So excited! Gonna run in Queeny Park and Brent's gonna ride his bike beside me!

Categories: 10 miles, 9 miles, Great Western Trail, Phedippidations, podcast