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

Vacation wrap-up

Well, I'm back to it now.

I didn't run at all during my vacation. One idea was to run while I was at Lake Tahoe. That was scrapped when our 3 hour drive turned into a 9+ hour drive when a very heavy snowstorm stopped us & caused a few major spinouts and stopped traffic for 4 hours. So I didn't arrive at the cabin until midnight. And with the sloppy mess on the roads I didn't want to take a chance. So the only exercise I got on the weekend was skiing on both days, both for 4 hours.

Link to Facebook pictures from Saturday.

I did get hurt a bit on Saturday while skiing. Fell once over a shadow and I lost my footing and I did almost a spread eagle. Pulled my hip muscle & groin a bit. Then on the final run, down a very narrow curvy blue run, I stopped after Luke fell over an edge (I'm telling you, very curvy!) and I waited until he was good and he was walking down the run. I went around a corner and bam, 2 snowboarders in the middle of the run on their butts. No way around them, so up the edge of the side I went. My skis stayed up there but I didn't and I tumbled back down into the run on my butt & back. I got up but not without some pain. I walked down the rest of the slope, while Luke decided to get on his skis & go the rest of the way down. I just couldn't.

Once I got out of the curvy madness, I got on my skis & went down the steep slope to the bottom of the hill & to the car. I immediately got out of my skis and plopped down on the snow & rubbed my right knee. Then I got up and started walking and my right hip hurt. I was limping. Not cool.

The ride back to the cabin was bad. Bending my hip & knee at 90 degrees was not helping things. I got into bed and kept my leg out straight and it felt fine. Brought my legs to my chest and moved my right hip from chest to shoulder and it hurt. Fantastic. This is why I never signed up for my marathon. I took an Aleve. I kept walking on it all evening. I wasn't going to baby myself. Some of us enjoyed the hot tub later that evening, which probably didn't help things.

Link to Facebook pictures from Sunday.

Sunday was another day of skiing. Again, just the afternoon. I was a bit more trepidious this day. I knew my skis boots were causing me problems (I didn't bring my own & the ones that were rented for me, my heel came up in both skis. Not good. So my left turns sucked because I couldn't really put weight on my right ski. I stayed on the greens for quite a while. The place sucked because it has like 2 slopes for greens. So Luke left me to go to a blue with his sister. I quit soon after and waited at the bottom for him. It got warm & the snow got slushy. Eventually, Luke came back down & told me it wasn't all that bad. So up we went.

It was a pretty long chair lift and I managed to get down it a few times without incident. Luke & I almost had a collision. He was turning right, I was turning left and my ski tips brushed the back of his skis. I think I fell once while up there. but I went down 3 times, from the middle of the mountain to the bottom and then I felt like I was testing fate so I stopped early.

I did end up signing up for the Rockford Marathon that Sunday night. I got to have a discount with my membership to Rockford Road Runner's & early bird pricing. Now I have to get back into running.

Sightseeing pictures on Monday.

Another plan was to run on Monday, since that was going to be our only day in San Francisco. However, we had so much planned that I didn't get a chance too. That and we woke up at 3am on Monday morning to leave by 4am to get back to San Francisco before rush hour traffic. So instead Luke & I biked a few dozen miles or so around San Francisco and over the Golden Gate Bridge. We went up a few hills on really sucky bikes that didn't shift well at all. That's the only exercise I got.

I skipped my 12 mile & I have a 14 this weekend. So last night, I wanted between 6 & 7 miles on the treadmill and I got 7.5 in 70 minutes for a 9:20 pace. I'm going to a bar in Chicago tonight so I probably won't run tomorrow and will try to get 14 in on Sunday. I'm thinking Great Western Trail and 7 miles out and 7 miles back.

But it's official. I'm in for another marathon!

Categories: treadmill runs, vacation

An early morning tempo run

I got up extra early today to get to my work's gym well before my start time of 9 am. And I pounded out 1 mile warm-up, 4 miles at 9:05, and then another mile cool down followed by a quarter mile of walking.

Took me exactly an hour to do all that. I even had time to get under one of the shower heads and rinse off (didn't wash my hair, no real time for that, maybe if I had short hair). Their showers are lovely here! I was impressed and the water warmed up very quickly.

I did have a problem about 2 miles into the run when a lady got next to me & had on perfume and the smell started to choke me. I also didn't have the treadmill set to any incline, save for the last 3/4 of a mile of the tempo part and that was at 1%. My legs became heavy by the end of that though.

Luke was nice enough to give me a bit of a boost in confidence yesterday when I told him about my run. He said that I should have no problem doing that. So while I was running, I was thinking about that. And actually, that's how I got through the past 2 weekends of running. I kept thinking how disappointed he'd be (sometime I even tell myself he'll break up with me!) if I'd walk or stop and that helped me to keep on going.

Last night we didn't end up going swimming as I mentioned. However we did make homemade pizzas. Well, in that we bought the crust and everything else. It was his first time making homemade pizzas and after we checked out (he bought his stuff & I bought my ingredients), he said that we could have bought 3 pizzas for how much it cost us (the $10 pizza deal at Pizza Hut). I apologised and said that we didn't need to do this, it was just a suggestion. Walmart does not carry my fake pepperoni anymore (nor the ham or turkey slices :( ) so mine was "meat" free but had a little bit of garlic, tomato, yellow onion, red & yellow pepper, broccoli and spinach. His had "beef", 2 Tomato & Basil Pizza Morningstar burgers, orange & yellow roasted peppers, cooked spinach and a bit of onion and tomato. He also bought "bacon" to put on there but he decided against that last minute. But after we cut everything up and put our toppings on there, baked it to our own perfection, he loved his pizza. Plus, I think he had a good time putting it all together. I put my peppers into strips and laid them out in a design!

His was insane. I went up to get a piece for him and I licked my fingers after putting his piece on his plate and it didn't taste good. He seemed to enjoy it though. But I do like my veggies! The reason his is half covered in cheese in the above picture is we kinda forgot to put the peppers on until after I already covered mine totally in cheese and he got half of his done. Whoops. So mine was extra cheesey.

If I get all packed in time tonight, I will be going over to Luke's place again so we can hit up the weights together and then also swim as well. Wow, guess this'll be a triple Wednesday workout day!

Categories: food, Luke, tempo run, treadmill runs

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

Loving the treadmill

I think I might be the only runner on the planet that enjoys running on the treadmill. It seems like everyone is complaining and moaning about running on the treadmill during the winter. If I could, I would do all my runs on it. Yes, even my 20 milers. Have I? No, most I've done is a 10k but I bet I could! I mean, it's just so convenient! My rest stop, water & gels would all be right there and I wouldn't have to worry about anything! As long as I have music or a TV in front of me (not up high like all the gyms have it) I wouldn't get bored. My pace would be consistent and I probably wouldn't get injured as much either. Sure I would have to do a few runs outside, just to gauge my own pace and not have the treadmill run for me. Which I will admit it does sorta do for you. But to not have to worry about dogs, or cars, or finding the distance, or running out of water, or heaven forbid a toilet? That'll be nice.

But alas, I don't have a way to do my long weekend runs on the treadmill. So I do my easy, tempo & speed runs on the treadmill on Monday and Wednesdays and I look forward to those times. Running in shorts & tank tops, make me long for warmer weather again. Not having to be bundle in 2 layers while having people look at you all funny cause you're dressed in all black like a freaking ninja.

I called up the YMCA last night to cancel my membership. Come to find out, I have to call them before the first of the month to do so. Not before they take out the money from my account which is on the 15th. I asked if I could cancel and then can I still use the gym for the rest of the month and they said no. So I didn't cancel and will instead try to remember to cancel before the end of the month. HA! I think that's why they do that so people won't remember to cancel before it's too late. Guess I'll try to get a few more swims in sometime!

Speaking of the end of the month, I have to sign up for Rockford Marathon before March 1st. I can save $10 for being a Rockford Road Runner member. I'm heading out to Lake Tahoe for some skiing at the end of the month. I just want to wait until after I get back from that ski trip on Sunday the 28th. I mean, if I break a leg, registering for a marathon won't do me much good right?! :-)

Categories: Lake Tahoe, treadmill runs, YMCA

A swim, then a run

To make up for Sunday's crappy run, I decided to give it to myself Monday night. Originally I was gonna run at my work after but I got to the door of my building that morning and realised that I forgot my socks at home. And then walking about the office, I realised that I hurt way too much for any sort of running. Decided to try out swimming. With a triathlon in 8 months, I gotta have a base to start from for the swim training. I decided to run a few miles and then go swimming. But of course, once I got home, I ate and putzed around the apartment, I was a little late heading over to the YMCA so I went swimming first since the pool closed earlier than the Wellness Centre.

I wore my new Ironman Triathon watch that I bought from Woot. It has interval & laps that I could use for swimming. And since it's a triathlon watch, it's water resistant! So for once I was able to keep track of the times. I also wore my swimming cap for the first time. I gotta practice putting it on apparently!

All together I went 5 laps, 5 laps, 6 laps, 5 laps, 4 laps = 25 laps. Each lap is 25 yards. So 600 yards total. Also each lap, I was really impressed and was able to do each under 30 seconds, normally around 26 or so. With all my rest, I swam for 31 minutes. The triathlon I plan on doing is 750 meters or 820 yards. So I have quite a bit left to do; 33 laps all together for the tri. Eep! I think I'm gonna be dead in the water.

After the swimming, I went running on the treadmill.
Stats:
Mile 1 in 6.0 mph
Mile 2 in 6.5 mph
Mile 3 in 7.0 mph
Mile .1 in 7.5 mph
3.1 miles in 28:38

In the first mile, my legs felt weird. Not quite weak but definitely not as strong as they could be. After a mile I decided to step it up a notch. However, in the first mile, I was experiencing numb feet. Like from the middle of my foot to my toes. I think it's cause of my new shoes. Need to break them in and not have them as tight across the top of my foot.

Total + Cooldown:
3.39 in 33:39

My YMCA has a Indoor Triathlon that I may just do this year. It's in February. Meant to do it the last 2 years but just never signed up. Need to get a practice trial in there, even though it's all timed and not by distance, this will work just as well!

Categories: swimming, treadmill runs, triathlon

It's been a while

I haven't blogged about running since Thursday but I have ran twice since then; just this week.

This past weekend saw me heading down to Dayton, OH. I was going to bring my running clothes with me but decided against it. Good thing too. The time change did me in. I went to be at 1am EST (which is midnight my time) and got woken up at 6am EST and finally got up dragging my feet at 8am. Ugh. I don't think I could have woken up any earlier and ran. And it was really icky out that morning.

The next time I ran was Monday night. I signed up for 45 minutes at the YMCA (which you're not supposed to do), 15 minutes after I got on (at 4:30p) and was set to leave the treadmill at 5:30p (so yes I cheated). I ran a little bit of a speed work unexpecdtly the first time but then I kept it up.
0.0-0.75mi - 6.5mph - 9:14min/mi
0.75-1.0mi - 7.0mph - 8:34min/mi
1.0-1.75mi - 6.5mph - 9:14min/mi
1.75-2.0mi - 7.1mph - 8:27min/mi
2.0-2.75mi - 6.5mph - 9:14min/mi
2.75-3.0mi - 7.2mph - 8:20min/mi
3.0-3.75mi - 6.5mph - 9:14min/mi
3.75-4.0mi - 7.3mph - 8:13min/mi
4.0-4.75mi - 6.5mph - 9:14min/mi
4.75-5.0mi - 7.4mph - 8:06min/mi

Now by the end, I was getting ti-red! But I held out and decided that I could squeeze in another mile in my allotted time. Then this lady comes over at 5:15p saying that she has my treadmill at 5:15p. I didn't object, I figured that they caught on and erased my last time slot initials and she got in there. So I speed up just a little to hurry up and get in my 5 miles. 45 minutes almost exactly! Average of 9 minute miles! So I get off and walk over to the sheet. Nope, there's my three initials, saying that I have it until 5:30p. So I walk back over to her, she's already on the treadmill and I tap her on the shoulder and get her attention and then tell her. She scoffs at me and I explain that the first time slot is when you start. You don't start at the time in the row before you sign up. She offers to get off and I tell her it's too late. I've already stopped, and you've started. I just wanted to let you know how it works. And I was all excited to run 6 miles. I got in the zone again on the treadmill. Doesn't happen often you know.

This morning, I packed my bag for another run at the Y. Then I got to work and realised that my socks were still at home. So I decided that since today was a nice enough day I'd run outside. Came home, changed and out I went.

My Nike+ is really irritating lately. So I re-calibrated it to match my Garmin. 1 mile exactly. Then I started it again and kept on running. Unfortunately, at the end it was a full .1 mile over my real distance. Usually it was .1 under my real distance. I think this was because I was cold when I started running and I was shuffling so my feet weren't picking up a whole lot. Then at the end, I was warmed up and feeling good so then my stride was longer and it just messed it up somehow.

I was thinking of bringing my camera on the run but decided against it. Especially since I will have my iPod in my hand to calibrate it. But of course, wouldn't you know, I saw a lot of deer today. I was running in the road, around half mile into it, I came around a small turn and there were 3 deer crossing the road and cars were stopped coming from the other direction. 2 does & 1 buck. I jog closer and I see that they are joining another deer already in the woods. Then I look at where they came from and I see another doe & buck. The buck looked funny because he was missing half his antlers! They were staring at me and as soon as I passed them, they ran behind me and to their waiting friends. Later on the trail itself, about 2 miles into the run, I saw more deer in the woods. I counted 4 but they blended into the trees very well. Digging through the snow and one was scratching it's head.

All together it was a good run. I also remembered a few things on my run to pack for this weekend.

Speaking of this weekend. I will out of town again in St. Louis probably until Saturday or Sunday. So all running will be by ear. No running Wednesday as I'd be driving down. I might be able to squeeze in a 3 mile run on Thursday morning before 9am. Then on Friday afternoon I could run, if I needed to. Saturday morning I definitely want to get in a long run. I want to run 10 miles. I don't think I could run on Grant's Trail since it runs through a couple big roads and that's a lot of stopping. But I could go up to the Creve Coeur Lake again and run there. I really dig that place! I will have to remember to bring stuff with me; gels & Gatorade and water bottles.

Like I said all playing it by ear. I will bring plenty of variety of clothes with me because there is also the option of running at the YMCA as well. It never seems that busy and I could hit that up on Friday if I needed it. Then Monday & Tuesday will be in southern Illinois so that will be outside somewhere, either in Dix or Bluford.

It's gonna totally mess up my marathon training. After this weekend, I have all of March to get up to 20 miles run. I have no idea how since I haven't even done double digits yet! This marathon is soooo gonna suck. Hardc0re.

Activity Route: -- Elev. Avg: 860 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 02/24/09 Up/Downhill: [+209/-209] Time: 04:38 PM Difficulty: 3.0 / 5.0 Weather: Fair 36 F temp; 69% humidity 36 F heat index; winds S 15 Performance Distance: 4.40 miles Time: 0:39:43 Speed: 6.6 mph Pace: 9' 02 /mi Heart Rate: 171 bpm (Avg) Calories: 468 180 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 8' 50 -0' 12 6.8 +0.1 164 +23 ft 2 9' 11 +0' 09 6.5 -0.1 168 -7 ft 3 9' 24 +0' 22 6.4 -0.3 172 +13 ft 4 8' 55 -0' 07 6.7 +0.1 175 -3 ft end 8' 13 -0' 49 7.3 +0.7 176 -26 ft Versus average of 9' 02 min/mile

Posted from bimactive.com

Categories: Ballwin, deer, DeKalb Nature Trail, nike+, speed work, travel, treadmill runs

Well, that was a first

I think I had my first panic attack. I'm not sure as I never had one before. I was running along on the treadmill, 6.5mph/9:13 min/mi, 2.5 miles into my run, doing just fine, not breathing all that hard and I could feel my heart nice & controlled. I was really impressed and thought this run was going to be great!

Then my mind wandered. I started thinking of the reasons I was in southern Illinois/St. Louis on Tuesday & Wednesday and what's going to happen next week. And that's when it happened. My heart was just started racing, skyrocketed and I started to breathe really hard and couldn't control it. I almost teared up too. I didn't know what the heck happened. I felt this pain in my chest and my stomach felt all queasy. I then started panicking over what I was feeling! And if I was even going to be able to keep going with my run!

My mind kept going trying to figure out what was going on. I thought it had to do with my running but I was running at my normal speed on the treadmill. Not too fast and not too slow. I stupidly kept running. I checked all my systems; feet feeling OK, wiggle the toes. Knees are fine, no pain. Arms are a little tired but that could be from having them so high and elbows out, which I usually don't do. Breathe in and breathe out, deep breaths, work the abs, move the diaphragm, breathe through the pain. The pain started to subside, I started to feel better. My heart was still beating fast and it actually never came back down.

I managed to keep on running. I distracted myself with counting my steps. And believe it or not, I actually made it to 6 miles. I started walking and put my hands on the heart rate sensors on the treadmill. It was 190. WOW. I normally get to 186 on my speed work!

So yea. There ya have it. I ran through, what I assumed, is a panic attack. I must remember not to think about stuff again. Clear the mind and just get in the zone! Which I thought I did but guess it didn't work.

Anybody have any other suggestions as to what it could have been?

Categories: 6 miles, panic attack, treadmill runs

Speed work: I WIN!

I respect those people that can run their speed work outside. The first & last time I tried it outside, it was July 4th, 2007, on a track at 11am and with 76% humidity. I did the first mile warm-up and then totally bust on the first speed mile and I gave up after that.

That's why I do my speed work on the treadmill only now. Tonight was great!
0.5 mile @ 5.2 mph : 11:32 min/mi
1.0 mile @ 7.0 mph : 8:34 min/mi
0.5 mile @ 5.2 mph : 11:32 min/mi
1.0 mile @ 7.0 mph : 8:34 min/mi
0.5 mile @ 5.0 mph : 12:00 min/mi
1.0 mile @ 7.0 mph : 8:34 min/mi
0.5 mile @ 5.2 mph : 11:32 min/mi
Walk
Total: 5.15 miles : 552 cal : 52:06

After the first speed mile, I could feel the burn in my thighs and I had a moment of doubt but I kept at it. At the end of the third speed mile it was tough and I was breathing hard, fast and loud. I also remembered what I read about cadence and how Elites lift their knees a little higher to get more of a faster turnover. So I did that on my 2nd & 3rd mile.

click to see bigger

I went out and bought a 6 pack of beer afterwards. I burned 552 calories and probably barely ate that today. So I had a bottle of beer and a slice of German Chocolate cake. I WIN again!

I received my winter running items in the mail today. A pair of pants & another top. Just in time for the weather to be 45 degrees on Saturday. Oh well, I'm sure that I'll use it sooner rather than later. They'll be a lot more wicking than the jogging pants & fleece shirt I wear. I may have to buy another plastic drawer unit soon!!

By the way, I shaved tonight. I could feel the vibration and wind on my legs and couldn't take it anymore. So out came the electric shaver!

Categories: heart rate, shaving, speed work, treadmill runs

Heart rate & cadence

Training Zones	Heart Rate	Objectives
60%	137	Fat burning and re-energise glycogen stores
70%	151	Develop oxygen transportation systems
80%	165	Improve lactic acid threshold
85%	172	Lactic threshold
90%	179	Speed

Tonight was such a good run for me! I was debating whether I should do a Tempo run, a Speed workout or the fun Hill challenge. I decided on the Tempo even though I sorta already ran one on Monday. My normal run speed is 6.5mph which is around 9:37 pace. Tonight, I did the 4 mile tempo run at 9:05, with the last mile at 8:57.

The above table is what I should be hitting with my heart rate when my resting heart rate is 54 and my max heart rate at 192. Tonight, I should have been in the 80-85% area. I was running around the 170's but didn't think that it was high enough, so that's why I upped it to 8:57. Lo & behold, I increased my heart rate to 182-184. Hmm, now I was reaching speed pace. I unfortunately, didn't have this chart available on me so I didn't know. But now, I will print this out and keep it with me in my running bag (well, at least try to remember it!).

I even counted my cadence tonight. Counted the right foot landing in a minute. 30+30+24=84.

...most elite runners maintain a cadence of 85-95 regardless of pace or distance of the event...

Unfortunately, I didn't enter that range. I was just 1 step shy of it. But I sure as hell felt like an elite! Especially as I was drinking out of my bottle. I remember last year, watching the New York City Marathon and seeing Paula Radcliffe drink out of bottle with her left elbow sticking out. I just felt so cool! And the best thing was that I was in the front row of the treadmills so people got to see it all and wonder how I could be going so fast and drinking out of my bottle and still look so cool and collected. HA! My sports tank was drenched though I noticed once I got to the locker room.

It was a good run. I'm looking forward to hopefully finally running outside on Saturday!!

Categories: cadence, heart rate, treadmill runs

ANGER!!!

Can I have a redo on this day?

First, I get up around 7:30a and dressed for a treadmill run at the YMCA. Shorts, tank, new shoes, heart rate, jogging pants, zip up fleece, and my jacket. Leave around 8:10a and I go outside to drive across the street to the Y. Yes, I live within in a 6 minute walk to the Y but when it's -2 outside, I'd rather not. And I'm glad I did for as soon as I went outside the first breath I took hurt my lungs and my nose hairs froze. But I get to my car. And it doesn't start. *sigh* Not again. It happened last week and weekend when the first deep freeze came on through.

So instead of just giving up, I go back upstairs to put on another pair of shoes, grab my fleece headband and neck gaiter and decide to trek my way across to the YMCA. I finally make it over there and walk to the Workout Center. I tell the guy my situation and it looks like the treadmills are not that busy about 6 are free. He says that's fine, it shouldn't be a problem. So I pick one out, still sign up for the 30 minute but he knows that I want to go for longer. I take off my pants, change out my shoes (I didn't want to walk through any snow with my new shoes) and I finally get going around 9a. But I was frozen to the core.

It starts filling up around that time too. I worry a little but since I know that I have my treadmill until 9:30a no biggie. I finally get in the zone in the last few minutes of that 30 minutes. I notice this kid jumps on the treadmill next to me. His friend is waiting behind him. I don't really give it too much thought though. Then this YMCA lady Nazi comes over to me saying that someone signed up for this treadmill after me. I tell her (mind you while still running) that can't they run on one of the other 5 treadmills open? She said his friend running on that one (points to the one where the kid running) and he signed up for this one. I told her that I'm in the middle of my long run and I cleared it with the guy behind the desk. She said that "today is his first day and he didn't understand the way the sign up worked. You can only sign up for 30 minutes." I asked "can't he use the open one on the other side?" She said "no, he wants this one and your time is up. You can get off and use another treadmill and sign up for another 30 minutes."

Mind you, I'm really really angry at this time. I just finally got in the zone, comfortable with doing 6 miles on a treadmill and then this happens. So I stop the treadmill and start to grab my items and the lady comes back to me saying that the treadmill on the other side is open and he said he can run on that. I just looked at her and said "I just stopped my treadmill, I can't get those miles back now!" She said Thank you. And I just wanted to scream!!!!! I go over to the sign up sheet, pick another treadmill and sign up for 30 minutes.

I go over to pick up my items and saw the kid was already setting up his speed. I asked if he saw the mileage on it. He stuttered and said "Um, no, no." Grrrrrrrrrrr!!!!!!! I think it was 32 minutes and I was running at 9:40 min/mi so I can figure it out on Runner's World. (32:34 min @ 9:40 min/mi = 3.37 mi)

I got to my treadmill but I already lost my rhythm. It's the first row so there's that. This treadmill seems lower or I seem higher above it. Then it's crooked so I wasn't lined up with the folks in front of me and it totally threw off my kilter. I just wasn't feeling it anymore. I was still fine till about the last few minutes then my heart rate started to sky rocket. I knew that was because my body started to not like this distance. So at 30 minutes, I stopped which was 3.11 miles.

Total of 6.48 miles for the day. I think. I have no idea since my run got interrupted! I was not about to go outside and run at a -2. I pushed my heart rate monitor up too high thinking that it was falling and it needed to be higher on my chest so at one point the number was really low. Then I lowered it when I saw the 60's and I pushed it down a bit and it started going right up! I was keeping around the 170's except at the end when it went to the 180's.

But I think next week, if this keeps up, I'm gonna to go over earlier. It was easy to get out of bed when I knew that people were waiting. But when I know that I'm going to do a treadmill run and it would be there all day, I had no rush to get out of bed. Stupid mind.

And if this weather keeps up, I'm gonna have either a personal worst in the marathon run OR go from the marathon to just the half marathon. I'm never doing a Spring marathon again. Have I said that before? :-)

Ohhh and I also found out why my Garmin is not telling me my calorie count when using the heart rate. It's because Garmin does their calorie count by speed and/or elevation and not by heart rate. This is the web page that I read told me this. Makes sense now.

Now since I didn't eat anything this morning before my run, I'm going to eat a bagel and take a shower and then just chill out in my apartment all day long. Maybe tomorrow my car will start. I want Pie!!

Oh but my shoes were good! The red part of the bottom makes it really smushy and soft. So I liked that. However, I think I put on my left shoe wrong because my toes kept going to sleep on me. So I have to adjust the shoe laces. But otherwise, I like them. We'll see how it goes once I get in the double digits. Whenever that might happen.

Categories: cold weather, garmin, heart rate, shoelaces, treadmill runs, YMCA

Really? 28 miles per hour, really?

So at the NITRO meeting last week, I heard my very mention of the "Super Treadmill." If you thought your local gym's treadmill was bad, wait until you get a load of this one. It goes up to 28 mph (for those jackrabbits out there) and has an incline of 40% degree and a decline of 10%. Um yea, you won't be catching me on one of those babies! I can barely make it to 7 mph on most days!

I had a dream about treadmills last night. I haven't ran since Wednesday. I could go to the Y today but well, it's cold out there. But I've been seriously thinking of getting a treadmill. This way I could still do my long runs (6+ miles). But I'm on the second floor. I'm not sure how my neighbours downstairs would feel about that. Also, I don't really have a room to put it in. My living room is too small for it. I have a bed & small computer desk in my But I was thinking that if I get rid of my dining room table (not that ever use it but for twice a year or something), I could put in there and then I could still watch TV a bit.

There's a local athletic gym that is moving and getting new treadmills. At the gym, (where our running group meets), the owner said that he plans on marking his treadmills for sale. It would be awesome to get one, even if it is a used one, for a good price. I would still have to think of a place for it here and get transportation to move it to my apartment and then up to my second floor apartment but I could figure it out somehow.

This damn weather is getting me so down, though. It's not so much the snow but the cold that I can't handle. It's 11 degrees now and feels like -2. Um yea, I can't run outside in that. And walking over to the Y would be difficult. My car wouldn't start yesterday. I haven't tried today yet. I'm hoping it will get a little warmer yet before I try.

I just hope that it warms up to the 20's with no wind chill soon. Then I can run outside.

Categories: cold weather, treadmill runs

I'm back on it

I did 4 miles tonight. At the YMCA, on a treadmill. So not exactly the most exciting workout.

I wore a short sleeve shirt instead of a tank. Should have known better. I was hot by the end. They do have the heat on now. Of course, it didn't help that I had a 90% cotton bra on underneath that. It was my only clean bra. It was one that I bought BEFORE I knew about wicking products! Needless to say, I threw it out after I was done. :-)

Tomorrow is 9 miles. I'm nervous. I'm hoping I can get in a groove, "runner's high" and let my body take me. Six miles was tough on Sunday but it was a race so I was huffing it. I won't be tomorrow. Hoping around 9:40 min/mi or so.

It's going to be around 50 degrees when I start. So definitely leggings. I don't think I'll be wearing a long sleeved shirt but instead my arm warmers again. Haven't decided if I'm going to bring any hydration on the run. If so, only 2 bottles of water should do it as long as I eat enough before hand (bagel).

Categories: treadmill runs

Easy treadmill run

Today was just an easy run inside. I got there after work and got on a treadmill. Then this guy in front of me started jogging backwards. Nearly threw me off my balance a couple times just cause I was watching him.

Then I did weights afterwards. Leg press, leg lifts and the hamstring leg curl. It hurt doing the hamstring leg curl. But it felt good at the same time.

Categories: treadmill runs

Day after run

I ran 6.2 miles after having 5 days off. So of course I was sore this morning and every time I got up from sitting down for quite a bit. But I wanted to run tonight. I headed on over to the YMCA after work and hopped on the treadmill. I ran 3.5 miles effortlessly. Sure, I got tired around the 2 mile mark as expected but things went well, even up to 3.5 miles. I was wanting to keep on going but I forced myself to stop just so I won't be sore or push my muscles to the max.

When I went to sign in at the front desk, Alex the Spinning Teacher, told me that they are going to start again on Thursday nights. My first session got cancelled because of low turnout and she said that they're hoping it's going to be bigger this session because of the colder weather. So Yay! Luckily, I'll get home right before The Office begins.

Tonight's run: YMCA, sore muscles but still ran great

Categories: spinning, treadmill runs

running

So if you are within the words of this post, be proud of me. After having 5.5 weeks off with no running and just doing the weight machines and the elliptical once (Gosh, I hate that machine) I was still able to successfully run 3.1 miles in 28 minutes.

I had my last rehab appointment was on the 17th of November. I told Melissa that I would run the following week and see how my hip was. Well, that was Thanksgiving and with my knees bothering me, I didn't want to risk it. So I didn't. Then last week, I still didn't either. But she called me on Monday, left me a voicemail asking how things were going and if I ran. Craps. She cares. And then I got a Holiday card in the mail from her as well. Yea, Too bad it didn't have a check in there for $520 as that is how much I owe them. OUCH.

So on Monday, Bob and I decided to get down and serious with our workout again. Since Pumpkinfest I really laxed on the whole running thing mainly cause of my hip problem. All the ellipticals were taken (no skin off my nose) so we went with the Treadmills. YAY! Walking only at first. Bob had his at an incline so I did mine as well. Then even sped it up a bit. Feeling good! Then I went up to my normal run speed of 6.7mph. I did that for like .20miles. I totally forgot how good running feels!!!!! I was hesistant at first though but once I got going, it was nice. Then I walked. Then I ran again a while later only doing .5 miles. I did have on my yoga pants and a baggy shirt after all. Not quite running apparel. I was soo excited! We did the situps and then the hip raises and my hip had a twinge in it. Then I showed Bob this situp thing that I'm doing at home to work my lower abs, and BIG twinge. Craps.

We did weight machines yesterday. Today I went and packed a half running outfit (just the top, my shorts were my basketball shorts) and after work, I went running! I didn't think about actually doing the 3.1 miles. After a mile, I decided to keep on going. My hip was feeling fine. It was still feeling fine when I was done too. I walked to cool down and still fine.

So in conclusion, I'm not sure what this means. Is it a fluke. Is my hip better? Is the the exercises that I'm doing at home to strength it working? I have no clue.

Categories: hip, treadmill runs

ATTENTION!!!

I JUST RAN 4 MILES CONSECUTIVELY TONIGHT!!!! :-D
Not going slower than 6mph!! I even went 6.7mph; fastest I've ever been!
I'm gonna be so ready to go for my first race!

Categories: 4 miles, treadmill runs

running

Several things i have learned from today's workout:
1) Must eat lunch in order to have the energy to run even a mile, much less 2 miles.
2) Must remember to drink enough liquids in the afternoon to not dehydrate while running said 2 miles.

Also, I'm running on the treadmill now at the Y. I'm afraid of these things:
1) That I'll condition myself to run only a certain speed. My normal speed is a 8 minute mile. On the treadmill I'm doing a 10 minute mile.
2) That I'm going to be used to running in AC that once I do run outside again, I won't be able to handle it.

There's this guy that I always see at the Y. I lust after this guy not for him but for the fact that he has the best runner's body! His calves, thighs, even his arms are toned but not too musclar. Doesn't hurt that he wears a fitted runners shirt too (which I need to buy several since I'm sick of wearing the baggy shirts that just flop around). He usually runs on the second row of treadmills and I run on the back. I try to see how fast he's running but hes usually in front of me AND he's usually already running by the time I got there. Today, he came in REAL late and was off to the side so I got to see what he does. He walks for a bit slower than what I walk and then runs faster than I run BUT while running he was talking to the guy he came in with next to him. He was TALKING and motioning with his hands all while RUNNING!!!! After seeing that today, I was just in awe. I wasn't even listening to my music anymore, I just kept watching the actions of this dude. That's what I wanna be able to do! MAN! I don't even know him (nor do I want to) but I admire him! After seeing him, I also don't know if I'll ever be in shape to run a 10k, 8k or even a 5k. It's something that I've always wanted to do but I've accepted that and I'm just running to run now.

BTW, now that I've seen the first Pirates of the Caribbean, I can't wait until the second one comes out!!!! :-)

Categories: races, treadmill runs, YMCA