Wednesday session on the treadmill: 6-mile tempo run, middle 4 miles at 9:05/mile pace.
Blogpost fail.
Miles 317-322: Erin 4, Treadmill 0.
Sunday, July 31, 2011
Tuesday, July 26, 2011
Miles 312-316: Beating the heat
Today I happily report that, despite post-rainstorm 70% humidity, I was extremely successful in today's 5-mile easy run.
In retrospect, I probably ran a little too fast. Since I'm back to my tried and true Timex digital, I can only report that my total run time was 46:41, translating to a roughly 9:20/mile average pace. The (Sub)Plan calls for 10:30/mile pace for easy runs, and I've already amended it down to the 9:40-10:00/mile range. I'm really starting to buy into this whole holding-back concept on prescribed easy runs; I really shouldn't be happy with going faster.
But, given the weather, that I actually felt really good - like weirdly good - throughout the run, and that this week's schedule is kind of gone to pot as it is due to upcoming mini-vacation and Bix 7 run on Saturday morning, I'm going to relish that not only did I not feel like dying, I actually felt strong.
Hot and sweaty and thirsty and all around gross, but still strong.
In other news, my new running shoes came in today - Huzzah! - and though I won't start breaking them in until after we return, the simple smell of clean rubber is enough to make me smile.
More details on the new duds tomorrow; back to re-hydrating for me.
In retrospect, I probably ran a little too fast. Since I'm back to my tried and true Timex digital, I can only report that my total run time was 46:41, translating to a roughly 9:20/mile average pace. The (Sub)Plan calls for 10:30/mile pace for easy runs, and I've already amended it down to the 9:40-10:00/mile range. I'm really starting to buy into this whole holding-back concept on prescribed easy runs; I really shouldn't be happy with going faster.
But, given the weather, that I actually felt really good - like weirdly good - throughout the run, and that this week's schedule is kind of gone to pot as it is due to upcoming mini-vacation and Bix 7 run on Saturday morning, I'm going to relish that not only did I not feel like dying, I actually felt strong.
Hot and sweaty and thirsty and all around gross, but still strong.
In other news, my new running shoes came in today - Huzzah! - and though I won't start breaking them in until after we return, the simple smell of clean rubber is enough to make me smile.
More details on the new duds tomorrow; back to re-hydrating for me.
Sunday, July 24, 2011
Miles 303-311: Hot run firsts
Today was so steamy I succeeded in pruning my fingertips with sweat.
That's right, people. By the end of the nine mile (and some change) run, I was literally bathing in my own sweat to such a degree that the whorls and arches of my fingerprints were standing in bas-relief.
Since James and I had invited Glenna and David to join us for today's run, we were not alone in our utter sweatitude.
David actually won the award, being able to tip liquid from his shoe and wring it from his shorts.
Got to love North Carolina summers.
On the whole, it was another successful long distance run, began not long after seven in the morning. It was also good conditioning for the fast approaching Bix 7 this coming Saturday. If history repeats itself it will either be sweltering, raining, or both.
After seeing how much liquid I can produce of my own, I'm really hoping for just a typical Midwestern furnace of a summer morning.
That's right, people. By the end of the nine mile (and some change) run, I was literally bathing in my own sweat to such a degree that the whorls and arches of my fingerprints were standing in bas-relief.
Since James and I had invited Glenna and David to join us for today's run, we were not alone in our utter sweatitude.
David actually won the award, being able to tip liquid from his shoe and wring it from his shorts.
Got to love North Carolina summers.
On the whole, it was another successful long distance run, began not long after seven in the morning. It was also good conditioning for the fast approaching Bix 7 this coming Saturday. If history repeats itself it will either be sweltering, raining, or both.
After seeing how much liquid I can produce of my own, I'm really hoping for just a typical Midwestern furnace of a summer morning.
Friday, July 22, 2011
Miles 294-298 and 299-302: Banging 'em out on the treadmill
Because there is only so much that one can write about running on the treadmill in the air-conditioned gym, I'm going to use this little space of internet to celebrate crossing the Mile 300 threshold. Go me!
Also, for your viewing pleasure, a short clip from a great film, Spirit of the Marathon.
Also, for your viewing pleasure, a short clip from a great film, Spirit of the Marathon.
Wednesday, July 20, 2011
Miles 288.5-293: Beating the Heat
The following chart is taken from Mindy Solkin's "Runnning in the Heat; Respect Your Body, Respect the Heat"
HEAT INDEX CHART
As yesterday at 5:55 found my home experiencing 97°F at 35% humidity, my post-work 5-mile run would have put me squarely in the 105°-110°F apparent temperature (orange) range, which Ms. Solkin describes as the range at which "heat cramps or heat exhaustion [is] likely."
Thankfully, I can't recollect suffering from either. However, I've mentioned before that I tend to hit a wall if I run in the heat, and this little blurb finally helped me understand why:
Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down.
Obviously, I fall into the latter category. I sweat profusely, turn a violent shade of red, and then as I begin to feel light-headed, my legs simply won't move faster than a shuffle. Which, I suppose is better than dealing with fainting spells or rapid-onset muscle spasms of the excruciating kind.
Though, it does make me feel like a bit of a wimp compared to my husband. I've struggled for a long time to try and explain exactly how I feel and how running slower isn't really a choice for me in certain temperatures.
Thankfully, John Hanc's article "The Heat is On" in the latest Runner's World came to my rescue. I am simply an inferior specimen (i.e. one who's core temperature increases more quickly than my running machine of a husband) who needs to spend some time figuring out exactly what I need to do to hydrate and cool during long runs outside.
Or, as did yesterday, I can - and should - opt to go to the air-conditioned gym.
Once again, I emerged victorious.
Miles 288.5-293: Erin 3, Treadmill 0.
HEAT INDEX CHART
As yesterday at 5:55 found my home experiencing 97°F at 35% humidity, my post-work 5-mile run would have put me squarely in the 105°-110°F apparent temperature (orange) range, which Ms. Solkin describes as the range at which "heat cramps or heat exhaustion [is] likely."
Thankfully, I can't recollect suffering from either. However, I've mentioned before that I tend to hit a wall if I run in the heat, and this little blurb finally helped me understand why:
Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down.
Obviously, I fall into the latter category. I sweat profusely, turn a violent shade of red, and then as I begin to feel light-headed, my legs simply won't move faster than a shuffle. Which, I suppose is better than dealing with fainting spells or rapid-onset muscle spasms of the excruciating kind.
Though, it does make me feel like a bit of a wimp compared to my husband. I've struggled for a long time to try and explain exactly how I feel and how running slower isn't really a choice for me in certain temperatures.
Thankfully, John Hanc's article "The Heat is On" in the latest Runner's World came to my rescue. I am simply an inferior specimen (i.e. one who's core temperature increases more quickly than my running machine of a husband) who needs to spend some time figuring out exactly what I need to do to hydrate and cool during long runs outside.
Or, as did yesterday, I can - and should - opt to go to the air-conditioned gym.
Once again, I emerged victorious.
Miles 288.5-293: Erin 3, Treadmill 0.
Monday, July 18, 2011
Miles 280.5-288.5: Blessings and Curses
After a very lazy Saturday (think pajama-day-TV/book/movie marathon complete with Korean take-out for dinner), I woke early to a 63° Sunday morning!
(!!!!!!)
After feeding the cats just past six, I walked out onto the porch and startlingly basked in the beautiful chill of a spring morning.
Having woken early on Saturday morning to work half a day, James was less than amused by my noisy coffee-making and general prancing about; once he realized how awesome our long distance run was going to be, he perked up considerably.
The 8-mile run turned out to be every bit as lovely as I hoped. We kept right smack at a 9:45 pace for the duration and held conversation for the entirity. Yesterday's run re-energized me in the way that the first cool weather run in the fall does. To not struggle for breath against the heat and humidity and to not sweat in torrents was the sweetest gift Mother Nature could have given me yesterday.
Especially because of what happened Saturday.
You will note that I do not have any fun pictures or graphs to share with you today. It is with sadness and frustration that I report that I will be returning my Nike+ Sportwatch and retract my initial review and endorsement on purchasing.
As I have written in my return note to Nike, I maintain that the watch is fantastic - easy to wear and easy to use. However, the other half of the package (and a big reason so many people have paid $200 for this watch) is being able to store, access, and analyze the data on your computer post-run.
And there, something has gone completely wonky.
On Thursday, I noticed that my watch uploaded the data from the run, but wouldn't let me access the GPS route information. I just chalked it up to the Nike+ website always being a little buggy and didn't think anything of it. On Saturday, I noticed that the Nike Connect application wasn't registering the device, so I unplugged from and replugged it into the USB port.
Windows does not recognize your device. Please uninstall and reinstall.
Funnily enough, I had had a similar problem with a USB port with my coworker's computer. However, that error was seated in a USB issue - nothing worked on any port. But my issue was seated with the watch; James's Garmin remote antenna, however, for example, worked just fine.
(Yeah, that was especially annoying.)
I tried all of the usual steps - uninstalling/reinstalling the program and drivers, checking for any Windows updates that could have interfered, restarting the computer. No luck. Then I search on the Nike+ forum site.
Where I found 16 pages on the same issue, dating back to the launch in April.
Everyone - from people running Windows XP to Mac Air - had little trouble for the first few weeks to first few months, only to have the watch suddenly stop communicating with their computer. Particularly frustrating? The watch still will charge in the USB port, but it won't transfer the data. This runner summed it up well:
I also find it troubling that there wasn't even a whiff of these issues in the internet air when I was first researching the watch. The internet buzzed with positive reviews - nowhere does anyone report on this issue. Additionally, as the above runner says, there is zero information in their FAQs about how to deal with this challenge. I smell cover-up.
James's position on the issue? "Should've got a Garmin."
(!!!!!!)
After feeding the cats just past six, I walked out onto the porch and startlingly basked in the beautiful chill of a spring morning.
Having woken early on Saturday morning to work half a day, James was less than amused by my noisy coffee-making and general prancing about; once he realized how awesome our long distance run was going to be, he perked up considerably.
The 8-mile run turned out to be every bit as lovely as I hoped. We kept right smack at a 9:45 pace for the duration and held conversation for the entirity. Yesterday's run re-energized me in the way that the first cool weather run in the fall does. To not struggle for breath against the heat and humidity and to not sweat in torrents was the sweetest gift Mother Nature could have given me yesterday.
Especially because of what happened Saturday.
You will note that I do not have any fun pictures or graphs to share with you today. It is with sadness and frustration that I report that I will be returning my Nike+ Sportwatch and retract my initial review and endorsement on purchasing.
As I have written in my return note to Nike, I maintain that the watch is fantastic - easy to wear and easy to use. However, the other half of the package (and a big reason so many people have paid $200 for this watch) is being able to store, access, and analyze the data on your computer post-run.
And there, something has gone completely wonky.
On Thursday, I noticed that my watch uploaded the data from the run, but wouldn't let me access the GPS route information. I just chalked it up to the Nike+ website always being a little buggy and didn't think anything of it. On Saturday, I noticed that the Nike Connect application wasn't registering the device, so I unplugged from and replugged it into the USB port.
Windows does not recognize your device. Please uninstall and reinstall.
Funnily enough, I had had a similar problem with a USB port with my coworker's computer. However, that error was seated in a USB issue - nothing worked on any port. But my issue was seated with the watch; James's Garmin remote antenna, however, for example, worked just fine.
(Yeah, that was especially annoying.)
I tried all of the usual steps - uninstalling/reinstalling the program and drivers, checking for any Windows updates that could have interfered, restarting the computer. No luck. Then I search on the Nike+ forum site.
Where I found 16 pages on the same issue, dating back to the launch in April.
Everyone - from people running Windows XP to Mac Air - had little trouble for the first few weeks to first few months, only to have the watch suddenly stop communicating with their computer. Particularly frustrating? The watch still will charge in the USB port, but it won't transfer the data. This runner summed it up well:
I also find it troubling that there wasn't even a whiff of these issues in the internet air when I was first researching the watch. The internet buzzed with positive reviews - nowhere does anyone report on this issue. Additionally, as the above runner says, there is zero information in their FAQs about how to deal with this challenge. I smell cover-up.
James's position on the issue? "Should've got a Garmin."
Thursday, July 14, 2011
276.5-280.5: Falling Short on Speed-work
Today's schedule called for 2 x 1 mile repeats at a 8:25/mile pace with a warm up and a cool-down mile.
But before I go into how that went down, I'm sending a shout out to my dad on his birthday.
Mike Macauley, you are everything a daughter could hope for in a father and then some. We've had so many adventures together and I'm looking forward to so many more. You've taught me that while planning has its place, so much of this life is how you live it each day and taking each moment in whatever form it may come.
While you are healthy in the general sense, you've had more than your fair share of hospitalizations for illnesses, injuries, and complications that run the gamut. Even still, you've held on to your belief that the world is for seeing and home is being with people you love.
Wishing a very happy birthday to you from many miles away.
---
My father and I have never ran together but, as a swimmer, he knows the meditative pull it has with me. I imagine that his mind wanders similarly during his many laps.
Speed-work has a meditative quality to it as well, but it takes a very different form. Intent focus on breath and form is necessary to achieve your set goals. And when your breath is all over the place because you didn't hydrate properly and your form is weak because you are sore, it's easy to not hit your marks.
See that lovely plateau roughly between miles 1-2? Should have had another one:
On the plus side, this was my first attempt at mile-repeats not on a treadmill and that I even managed to maintain a relatively steady, faster pace (not nearly fast enough) for one mile makes me happy. But it's frustrating knowing that if I were on a treadmill, I could have banged out the 2 x 1 at 8:25/mile. It would have been tough, and I would have been dying, but I would have done it.
Then again, when faced with the prospect of flying off the back of the treadmill, I don't really have a choice, do I?
Maybe I'll take myself to a track next go round.
But before I go into how that went down, I'm sending a shout out to my dad on his birthday.
 | |
| Off the coast of Cozumel, Mexico on a dive boat, December 2005 |
While you are healthy in the general sense, you've had more than your fair share of hospitalizations for illnesses, injuries, and complications that run the gamut. Even still, you've held on to your belief that the world is for seeing and home is being with people you love.
Wishing a very happy birthday to you from many miles away.
---
My father and I have never ran together but, as a swimmer, he knows the meditative pull it has with me. I imagine that his mind wanders similarly during his many laps.
Speed-work has a meditative quality to it as well, but it takes a very different form. Intent focus on breath and form is necessary to achieve your set goals. And when your breath is all over the place because you didn't hydrate properly and your form is weak because you are sore, it's easy to not hit your marks.
See that lovely plateau roughly between miles 1-2? Should have had another one:
Then again, when faced with the prospect of flying off the back of the treadmill, I don't really have a choice, do I?
Maybe I'll take myself to a track next go round.
Wednesday, July 13, 2011
Cross-Training Days: The Story of a Honey Bun
I know I had seen the packaging before, from my grocery days, in the snack isle:
Around these parts, those who find themselves with a hankering for something sweet will, as they say, run to the store, and get themselves a honey bun.
Unfortunately (or maybe fortunately), James - not I - overheard the following conversation between middle-aged men working on the machines next to him.
.....
Guy 1: What you been drinkin'?
Guy 2: Some brew. Some brew and some vodka.
Guy 1: Yeah, I been drinking some brew, too.
Guy 2: Yeah, I got a new job, so no more smokin' but I been drinkin' some brew. <rubs abdomen, pats side> I've been trying to watch what I'm doing though, trying to watch what I'm eating, you know?
Guy 1: I know.
Guy 2: Yeah, it's hard though, man. I be at work in the morning, eating a honey bun, and man, I keep eating a honey bun, and next thing I know I've lost track of how many I've eaten.
Guy 1: Ain't that the truth.
.....
Say what?!
I applaud the man for making it to the gym. Last I checked one honey bun had enough sugar and carbs to jack you up proper; I have to imagine the consumption of several would be enough to send a middle-aged man of some girth spiraling into sugar-induced food coma.
I've not yet tasted one, but something tells me if I ever aspire to run a marathon, I should plan to have someone meet me at mile 18 with one.
Cross-training: good for the body, great for the stories.
Unfortunately (or maybe fortunately), James - not I - overheard the following conversation between middle-aged men working on the machines next to him.
.....
Guy 1: What you been drinkin'?
Guy 2: Some brew. Some brew and some vodka.
Guy 1: Yeah, I been drinking some brew, too.
Guy 2: Yeah, I got a new job, so no more smokin' but I been drinkin' some brew. <rubs abdomen, pats side> I've been trying to watch what I'm doing though, trying to watch what I'm eating, you know?
Guy 1: I know.
Guy 2: Yeah, it's hard though, man. I be at work in the morning, eating a honey bun, and man, I keep eating a honey bun, and next thing I know I've lost track of how many I've eaten.
Guy 1: Ain't that the truth.
.....
Say what?!
I applaud the man for making it to the gym. Last I checked one honey bun had enough sugar and carbs to jack you up proper; I have to imagine the consumption of several would be enough to send a middle-aged man of some girth spiraling into sugar-induced food coma.
I've not yet tasted one, but something tells me if I ever aspire to run a marathon, I should plan to have someone meet me at mile 18 with one.
Cross-training: good for the body, great for the stories.
Tuesday, July 12, 2011
Miles 271.5-276.5: Ode to a Treadmill
Today was super hot. Like plastic-meltingly hot.
Definitely not run 5 easy miles weather. Not at 5:30 after work, not at 7:30 after dinner, not even right now, at 9:30, where it is currently 92°. No joke.
But I'm telling you, people, I'm keeping the faith this go round, so back to the gym I went.
The worst things about the treadmill are: 1) it's at the gym, which is equally full of wonderful, polite active people getting their endorphin fixes and gymbos (those over-inflated gym rats whose mamas never taught them it's not polite to stare) and 2) it's boring.
Thankfully, treadmill running has ceased to be painful, which was my initial challenge. And luckily, I've been fairly successful with abating the boredom with awesome mixes on my iPod. But sadly, there is nothing I can do about the gymbos.
So I ran my five miles, keeping it slow around 9:30-10:00/mile pace and somehow profusely sweating still, despite being in air conditioning.
Today's mix featured the eclectic likes of 90s post-grunge (Oleander), multi-instrumentalism (Wikipedia's word for Andrew Bird), bluegrass (The Infamous Stringdusters), and classic electric guitar (Jimmy Hendrix).
What gets your feet moving?
Miles 271.5-276.5: Erin 2, Treadmill 0.
Definitely not run 5 easy miles weather. Not at 5:30 after work, not at 7:30 after dinner, not even right now, at 9:30, where it is currently 92°. No joke.
But I'm telling you, people, I'm keeping the faith this go round, so back to the gym I went.
The worst things about the treadmill are: 1) it's at the gym, which is equally full of wonderful, polite active people getting their endorphin fixes and gymbos (those over-inflated gym rats whose mamas never taught them it's not polite to stare) and 2) it's boring.
Thankfully, treadmill running has ceased to be painful, which was my initial challenge. And luckily, I've been fairly successful with abating the boredom with awesome mixes on my iPod. But sadly, there is nothing I can do about the gymbos.
So I ran my five miles, keeping it slow around 9:30-10:00/mile pace and somehow profusely sweating still, despite being in air conditioning.
Today's mix featured the eclectic likes of 90s post-grunge (Oleander), multi-instrumentalism (Wikipedia's word for Andrew Bird), bluegrass (The Infamous Stringdusters), and classic electric guitar (Jimmy Hendrix).
What gets your feet moving?
Miles 271.5-276.5: Erin 2, Treadmill 0.
Monday, July 11, 2011
Miles 264.5-271.5: Long Distance Sunday
Yesterday morning James and I got up early; judging from my squinty eyes, you would think a little too early.
(Yes, I am shamelessly showing off my new watch like a freshly engaged schoolgirl. But James was also newly outfitted with his CamelBak. Running geeks, much?)
We dropped off our car at David and Glenna's house and we all headed to Raleigh to run in Umstead Park, which is quickly becoming one of my favorite spots. Why must you be 60 miles away when gas is $3.50/gallon?
With a prescription for 8 miles at an easy pace, the men headed off to run their hearts out on the Company Mill Trail while I took Glenna on a slightly less punishing route.
Slightly, being the key word.
Our average pace ended up being around 14:30, mainly owing to the final mile, which we walked. In actuality, our true average was closer to 13:30/mile. And running through the hilly (nearly 1000 feet in elevation gain - 200% more than pancake flat Goldsboro) woods in 86° weather while steam rose from the pineneedled path beneath our feet at that pace ain't too shabby for a long distance run.
And really, Sunday's run wasn't really about speed for me; it was about getting to run in a beautiful park with a good friend. A good friend who less than a year ago probably couldn't have walked the hilly seven miles we ran yesterday.
And while our husbands are equally fleet-footed, yesterday we dominated. We may have run slow, but we ran 7 miles; James and David ran balls-to-the-wall for 5.2 miles.
Miles 264.5-271.5: further proof that Sunday long-distance runs are always the best.
We dropped off our car at David and Glenna's house and we all headed to Raleigh to run in Umstead Park, which is quickly becoming one of my favorite spots. Why must you be 60 miles away when gas is $3.50/gallon?
With a prescription for 8 miles at an easy pace, the men headed off to run their hearts out on the Company Mill Trail while I took Glenna on a slightly less punishing route.
Slightly, being the key word.
Our average pace ended up being around 14:30, mainly owing to the final mile, which we walked. In actuality, our true average was closer to 13:30/mile. And running through the hilly (nearly 1000 feet in elevation gain - 200% more than pancake flat Goldsboro) woods in 86° weather while steam rose from the pineneedled path beneath our feet at that pace ain't too shabby for a long distance run.
And really, Sunday's run wasn't really about speed for me; it was about getting to run in a beautiful park with a good friend. A good friend who less than a year ago probably couldn't have walked the hilly seven miles we ran yesterday.
And while our husbands are equally fleet-footed, yesterday we dominated. We may have run slow, but we ran 7 miles; James and David ran balls-to-the-wall for 5.2 miles.
Miles 264.5-271.5: further proof that Sunday long-distance runs are always the best.
Saturday, July 9, 2011
Miles 260.5-264.5: Friday Freedom Run Redux
The (Sub)Plan has resurrected and revamped Friday Freedom Runs: according to the schedule, I will always be running on Fridays and the runs will always be easy runs (10:00-10:30/mile pace) of short distance (3-4 miles).
Very apropos.
The weather gods even decided to smile on me, granting a pocket of dappled sunshine in which to run outside. I put my watch and shoes and eschewed music. And I'm glad I did. As you can see, I had a hard enough time going slow without music pumped into my ears.
My goal was to run a 10:00/mile pace; while my average hit it almost on the nose, you can see from the graph that my speed was anything but consistent. My splits were 9:38, 10:09, 10:16, and 10:26, but I ran anywhere from 8:00-12:00/mile in each of those miles.
If I want to break 2 hours at Chicago, I must run just under 9:00/mile for each of the 13.1 miles. Practicing consistency and getting to the place where I can deliver this pace with as little variation as possible seems to be key in accomplishing this goal.
Miles 260.5-264.5: learning that sometimes the slowest are both the hardest and the most important.
By the way, check out Paper Bird. Or, just listen to their song below.
Very apropos.
The weather gods even decided to smile on me, granting a pocket of dappled sunshine in which to run outside. I put my watch and shoes and eschewed music. And I'm glad I did. As you can see, I had a hard enough time going slow without music pumped into my ears.
My goal was to run a 10:00/mile pace; while my average hit it almost on the nose, you can see from the graph that my speed was anything but consistent. My splits were 9:38, 10:09, 10:16, and 10:26, but I ran anywhere from 8:00-12:00/mile in each of those miles.
If I want to break 2 hours at Chicago, I must run just under 9:00/mile for each of the 13.1 miles. Practicing consistency and getting to the place where I can deliver this pace with as little variation as possible seems to be key in accomplishing this goal.
Miles 260.5-264.5: learning that sometimes the slowest are both the hardest and the most important.
By the way, check out Paper Bird. Or, just listen to their song below.
Thursday, July 7, 2011
Miles 255.5-260.5: First Tempo Run
In weather related news, we are now on our second evening of rain. Even my Gmail account reflects the deluge of storms.
Today's schedule called for a 5-mile tempo run, with 3 of the miles at 8:54/mile pace.
The first time I read this schedule, I stared at the word tempo. The word recalls memories of third grade band practices where our wiry bearded music teacher beat a drumstick against a cowbell to keep time.
Tempo. Run. WTF?
After Googling "tempo run," I read the first returned result, a 1999 Running Times Magazine article. Insights gained: a tempo run aims to increase lactate threshold by forcing you to sustain a "comfortably hard" pace for 20 minutes, bookended by 15 minutes of warm up and cool down.
Second returned result, a 2007 Runner's World How-To added this physiological nugget: "During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles [...]. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."
Until today, I had never attempted an actual tempo run. I had always feared that I would not be able to maintain the required pace consistently, that I would either run too fast or too slow and then compensate as the time ticked down to make up for being either grossly winded or too far behind pace. And since (even despite recent successful encounters) my relationship with the treadmill is tenuous at best, the idea of running, as the schedule suggests, a mile to warm up, three miles at roughly 6.8 mph, and another mile to cool down all on a conveyor belt seemed ludicrous. Ludicrous, even though the treadmill would obviously force me to run at the designated speed for the training run.
I presumed my new watch would allow even me, a newbie to the tempo run, to exercise control over my pace and accomplish the goal of pushing the LT envelope without having to trod on the machine. Because of said storm, however, the treadmill won out over the watch.
Despite my nerves, it was a startling success.
I ran the first mile at a 10 minute pace, the next three at 8:35-8:50 minute pace, and the final mile back a 10 minute pace.
Miles 255.5-260.5: Erin 1, Treadmill 0.
Today's schedule called for a 5-mile tempo run, with 3 of the miles at 8:54/mile pace.
The first time I read this schedule, I stared at the word tempo. The word recalls memories of third grade band practices where our wiry bearded music teacher beat a drumstick against a cowbell to keep time.
Tempo. Run. WTF?
After Googling "tempo run," I read the first returned result, a 1999 Running Times Magazine article. Insights gained: a tempo run aims to increase lactate threshold by forcing you to sustain a "comfortably hard" pace for 20 minutes, bookended by 15 minutes of warm up and cool down.
Second returned result, a 2007 Runner's World How-To added this physiological nugget: "During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles [...]. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."
Until today, I had never attempted an actual tempo run. I had always feared that I would not be able to maintain the required pace consistently, that I would either run too fast or too slow and then compensate as the time ticked down to make up for being either grossly winded or too far behind pace. And since (even despite recent successful encounters) my relationship with the treadmill is tenuous at best, the idea of running, as the schedule suggests, a mile to warm up, three miles at roughly 6.8 mph, and another mile to cool down all on a conveyor belt seemed ludicrous. Ludicrous, even though the treadmill would obviously force me to run at the designated speed for the training run.
I presumed my new watch would allow even me, a newbie to the tempo run, to exercise control over my pace and accomplish the goal of pushing the LT envelope without having to trod on the machine. Because of said storm, however, the treadmill won out over the watch.
Despite my nerves, it was a startling success.
I ran the first mile at a 10 minute pace, the next three at 8:35-8:50 minute pace, and the final mile back a 10 minute pace.
Miles 255.5-260.5: Erin 1, Treadmill 0.
Wednesday, July 6, 2011
Cross-Training Days: Stuck in a Storm
As I type, we are in a white-out storm, complete with awesome thunder, lightning and glorious, glorious rain that Eastern NC so desperately needs. However, there is zero sunlight coming through my windows, so today I come to you straight from my bathroom (the one room I don't have compact fluorescent bulbs in the sockets) post-gym:
As The (Sub)Plan dictates, today was a scheduled Rest/Cross-Training day. I've been riding the endorphin wave for six days now and I don't intend on stopping until I don't feel I can exercise safely. I arrived at the gym just as the storm was rolling in and watched through the window as lightning lit up the sky.
I don't have very much experience constructing my own weight regiment, but I figure if I do rep sets on each of the machines supplied at my local Gold's Gym I can build a muscle base which will allow me to move on to some more serious free weight routines. (Any suggestions, readers, I'm all ears!) One of the lessons I learned in (kinda sorta) training for my previous half-marathons is that a little bit of weight training would have gone a long way. And like I said yesterday, I'm planning to do this training right.
And because it's the middle of summer, I have what I call "itchy" feet - I'm wanting to travel, to roam; particularly, I'm feeling the pull to the mountains, so I really enjoyed this post of the day from Trail Running Magazine. Enjoy!
Adam Campbell Chilcotins run from ARC'TERYX on Vimeo.
As The (Sub)Plan dictates, today was a scheduled Rest/Cross-Training day. I've been riding the endorphin wave for six days now and I don't intend on stopping until I don't feel I can exercise safely. I arrived at the gym just as the storm was rolling in and watched through the window as lightning lit up the sky.
I don't have very much experience constructing my own weight regiment, but I figure if I do rep sets on each of the machines supplied at my local Gold's Gym I can build a muscle base which will allow me to move on to some more serious free weight routines. (Any suggestions, readers, I'm all ears!) One of the lessons I learned in (kinda sorta) training for my previous half-marathons is that a little bit of weight training would have gone a long way. And like I said yesterday, I'm planning to do this training right.
And because it's the middle of summer, I have what I call "itchy" feet - I'm wanting to travel, to roam; particularly, I'm feeling the pull to the mountains, so I really enjoyed this post of the day from Trail Running Magazine. Enjoy!
Adam Campbell Chilcotins run from ARC'TERYX on Vimeo.
Tuesday, July 5, 2011
Miles 251.5-255.5: Steaming and smoking
Sadly this is not a post about cuisine; I'm afraid the only thing cooking today was me. Nevertheless, I'm excited because today was the first day of The (Sub)Plan: Break 2:00 or Bust on September 11 in Chicago!
James has successfully used this plan to run faster and faster times. It's been on our refrigerator for over a year and I'm totally stoked because for the first time, I'm at a place where I feel mentally pumped and physically able to follow this plan and succeed.
With five races under my belt, knowledge of my weaknesses (both physical and mental), and a desire stronger than ever to see my first number be a "1" I feel strong and ready to tackle this goal.
The next ten weeks will certainly not be without their challenges.The heat will discourage me; shin splits will be a constant threat; weekend parties filled with drinking will tempt me from my schedule.
Because of these fears and more, it means a tremendous amount to me that for today's run - the first of this (Sub)Plan - James ran by my side. The wind had changed direction again, blowing in more smoke from the fires; at 6:30 it was still steamy and running shirtless only showcased just how much I sweat. Thanks to a day of consistent hydrating, however, I ran splits of 9:27, 9:52, 9:46, and 9:39. He has ambitious goals for Chicago as well, but starting off together leaves me feeling supported in a whole new way.
My main focus with this plan is to force myself to do the speed drills and slow long distance runs consistently. I have a feeling if I can nail those, I'll be golden.
With five races under my belt, knowledge of my weaknesses (both physical and mental), and a desire stronger than ever to see my first number be a "1" I feel strong and ready to tackle this goal.
The next ten weeks will certainly not be without their challenges.The heat will discourage me; shin splits will be a constant threat; weekend parties filled with drinking will tempt me from my schedule.
Because of these fears and more, it means a tremendous amount to me that for today's run - the first of this (Sub)Plan - James ran by my side. The wind had changed direction again, blowing in more smoke from the fires; at 6:30 it was still steamy and running shirtless only showcased just how much I sweat. Thanks to a day of consistent hydrating, however, I ran splits of 9:27, 9:52, 9:46, and 9:39. He has ambitious goals for Chicago as well, but starting off together leaves me feeling supported in a whole new way.
My main focus with this plan is to force myself to do the speed drills and slow long distance runs consistently. I have a feeling if I can nail those, I'll be golden.
Monday, July 4, 2011
Miles 247.5-251.5: Nike+ SportWatch Review
The smoke is still hanging around the NC flatlands, herding me inside today for another day of cross-training, but yesterday I was was able to sneak in a quick 4-miler with James before we hosted a Fourth of July pool-party. Prepping for and participating in said party prevented a more timely recap of this run. But I promised a more in-depth look at the Nike+ Sportwatch, and here it is.
I received a lot of positive feedback and inquiries when I posted on Facebook that I had purchased this watch. While responding to some of the comments, I realized a great way to describe the Nike+ Sportwatch:
Taking into account both the operation of the watch as well as the online platform, Nike is sleek and simple (and focused on "pretty" design) while Garmin is no-frills and anal retentive about details.
You may remember me mention James griping about acquainting himself with his watch. For nearly a month, I saw his head bent over the User Guide, as he discovered how to adjust the sensitivity of the touch-bezel and successfully start and end a training run. (Should have known that there was a learning curve on the gadget when I saw our local Fleet Feet post a two-hour event titled "Learning to Use Your Forerunner.")
Not so much with the Nike+ Sportwatch. Go to website, download software, plug and play. There are only three buttons on the watch and even without looking at the book, I figured out within five minutes what each one does. Green button to start and end run, black buttons to scroll through available real-time stats of instant pace, average pace, time elapsed, distance elapsed, and calories burned.
As I have also posted though, Garmin's online platform creates logs like this:
Where Nike offers this:
Nike will also show me the run's elevation changes and map, but I have to click on the "Route" button you see at the top.
Truthfully, I prefer the GarminConnect website layout; depending on my mood, the Nike+ website design (which I began using with the Sportband a few months ago) can be mildly irritating to downright insulting. (Really? Clicking on emoticons to describe my run?) But in the end, no-brainer three button design wins out for me.
I received a lot of positive feedback and inquiries when I posted on Facebook that I had purchased this watch. While responding to some of the comments, I realized a great way to describe the Nike+ Sportwatch:
You may remember me mention James griping about acquainting himself with his watch. For nearly a month, I saw his head bent over the User Guide, as he discovered how to adjust the sensitivity of the touch-bezel and successfully start and end a training run. (Should have known that there was a learning curve on the gadget when I saw our local Fleet Feet post a two-hour event titled "Learning to Use Your Forerunner.")
Not so much with the Nike+ Sportwatch. Go to website, download software, plug and play. There are only three buttons on the watch and even without looking at the book, I figured out within five minutes what each one does. Green button to start and end run, black buttons to scroll through available real-time stats of instant pace, average pace, time elapsed, distance elapsed, and calories burned.
As I have also posted though, Garmin's online platform creates logs like this:
Where Nike offers this:
Truthfully, I prefer the GarminConnect website layout; depending on my mood, the Nike+ website design (which I began using with the Sportband a few months ago) can be mildly irritating to downright insulting. (Really? Clicking on emoticons to describe my run?) But in the end, no-brainer three button design wins out for me.
Saturday, July 2, 2011
Cross-Training Days: Reflections on Yoga
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| Daniel Stowe Botanical Garden, Charlotte, North Carolina |
My interest in yoga sprung equally from jealousy and curiosity.
I was newly 21 and I had been dating my coworker for a few months. My coworker and his ex-girlfriend still lived together because they had broken up shortly after moving in with each other and neither had enough money to live on their own.
It was awkward, but I had worked with my new boyfriend for several years and I trusted him. That, and he (and I) rarely saw her because of differing work schedules and her new boyfriend.
However, one night when we were at his apartment, watching Deadwood and eating take-out Chinese, she returned to the apartment, carrying her yoga mat under her arm, faintly perspiring, smelling of incense, and glowing.
I mean, she was radiant.
In less than a second, I - who until this point, had been blissfully naive and secure in my new relationship - felt threatened by the clear beauty shining from her eyes. There was power alive in this woman, a raw human energy that, my reasoning went, if I was attracted to, how could he not be?
The jealousy quickly abated, but a raging curiosity soon followed.
What did it feel like? Could I do it well? Would I find a way to calm my all too busy mind? Could I create that glow? Did I have the discipline to maintain it?
Still a poor student, I asked my mom to buy me a yoga DVD for that Christmas. The rest, as they say, is history.
My practice is less than perfect and has seen better years, but I am infinitely grateful for the gifts and tools it has provided me. I said previously that yoga is the yin to my running yang - two halves of the whole. Two practices that are about breath, motion, and place.
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| South Beach, northern Washington coast |
Two practices that can be enhanced by accessories and props (e.g. watches, special clothing, eye-pillows) or stripped to their simplest state and done anywhere, at any time.
I like to think that both running and yoga have given me the ability to harness what I was so startled to see in her eyes and her carriage that night. Life's light can get so buried in our souls; I like believing that I've found a way to let it bring color to my cheeks, to glow.
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