Managing Hydration When You Are a Runner
4 years ago
Saturday, May 22, 2010
Tuesday, April 20, 2010
First 5K in 12 months (and first one of 2010).
In the spirit of short race reports, I ran a 5K for the first time in 12 months. Last year I ran 21:45 which was 1:35 slower than my PR. Today I ran 20:27, so a little bit closer to my PR but still have some work ahead of me. Nevertheless, it feels good to be healthy again. It was a fun race, flat for the most part and a fairly fast course. One of my teammates won the overall 5K title AND the Mens Masters Division in under 16:00. I won the female masters division, and was 4th female overall. There were 1281 runners. The trophies are beautiful (and I won a little cash, too). :)
Splits: 6:24, 6:38, 6:36, & 6:11-pace for that last, torturous .1.
Happy with the race and can't wait for another 5K next Sunday.
Wednesday, April 14, 2010
The Process IS the Goal
So there are some big differences as to how I'm training this year versus the prior years. One difference is I used to race workouts, hammering 10 x 800s, or 10 x 1 mile repeats or 16-20 x 400s, but I'd only be running about 45-50 mpw.
This year I've been running my quality workouts based on the total amount of mileage I run in each week. Currently I run less than 70 mpw (actually right now just 50-55). So as an example, if the workout of the day called for 2 x 800 followed by 3-5 miles tempo followed by another 2 x 800, I would only run 3 miles tempo in between, whereas someone running 70-90 mpw would run 4 and someone running 90+ mpw would run 5.
I've running 50-55 mpw since mid December with the exception of cut back weeks, during which time I cut ALL runs by 15-20%. I've had a few weeks at 60-65, but by accident. My plan is to not jump up to 60-65 mpw consistently until after the Spring road races are over and I have the summer to rededicate to aerobic strengthening before Fall races. But I digress.
Let me get to my last 5 workouts and how they make me feel right now. I'm going to babble about a few things intermittently, so forgive me. :)
Workout 1: 4-6 x 800 at 3K effort w/ 400 jog recovery. So, based on my weekly mileage I ran 4. My 3K effort is somewhere around 6:15-6:20/mile which translated to about a 3:07-ish to 3:10-ish 800m repeat. I nailed the workout and felt like I could have done at least one more (although I certainly was glad I didn't have to).
Now here's where that bolded word "effort" comes into play. It's not so much about the pace because I've never actually raced a 3K; it's all about the EFFORT... in other words during the repeats I asked myself, "Can you really sustain this effort over the distance of 3K?" I knew within seconds of asking what my answer was. "NO." So how did I respond? I SLOWED DOWN, even if just by a few seconds per mile.
This is a huge, huge difference from the way I used to train. Last year I would overreach on almost every workout. I would usually aim to run according to goal pace and not my current fitness. And I know without a doubt that this is why I ran absolutely crappy races last year and why I got injured in late '08.
Workout 2: 2 x 800 @ 3K effort, 3-5 miles tempo effort (based on my mileage I ran 3 miles), 2 x 800 @ 3K effort, all with 400 meters jog recoveries. You know what my current 3K effort hovers around, and currently my tempo effort is about 6:57-7:15/mile. Last year I would aim to run faster than the lowest end of the spectrum. As a result I would finish each workout feeling like I had just raced. Bad, bad, bad. And as a result of that, I wouldn't race well on race day.
Anyway, I stuck with the theme of "can I sustain this effort over that distance in a race," and when I was honest with myself I nailed the workout feeling spent but not like a race hero. Perfect! Why? Because I want to be a hero on the actual race day!
Workout 3: 2 x 6-8 200s w/ 100 meter jog recoveries. (I ran 6). 400 jog between sets. 1st set @ 3K effort (about :45/200) and the 2nd set at 1500 effort (about :40/per 200). Listened to my inner pacer and nailed the workout, again. And 200s are fun, by the way!
Workout 4: 3-4 x 1600 at 5K effort w/ 800 meter jog recoveries (you guessed it, I ran 3 reps) + 4 x 200 @ 1500 w/ 200 meter jog recoveries. This workout was WAY harder than I thought it would be because I had to do it on the treadmill (childcare issues). But as a comparison, the last time I did this workout was also on the treadmill and I overreached so much that I had to cut each repeat short and only ended up doing 3 x .75 miles. I did not make that same mistake, and although I was exhausted because of the heat in my house and the whole dreadmill thing, I had a great workout. It was a real confidence boost for me.
Workout 5: In prep for a 5K this weekend, today's workout was short and sweet. Just 4-8 x in/out 400s (I ran 4 based on my mileage). This workout means run 400 @ 5K effort and 400 @ 20 seconds slower in one continuous run - no breaks. NAILED IT! And it felt like good, solid work, but not a race. I was so excited because about a month ago I did this workout and could not maintain the 20 seconds slower. I was way, way slower on those 'outs' because I ran the 'ins' way, way too fast.
Anyway, the point behind this long winded post is this (as explained by a trusted advisor)...
Running at attainable paces/efforts allow you to walk away feeling like you can do more, which over time results in knowing you can do the workouts, so less stress. Therefore, your focus becomes the races.
Feeling or thinking you're going to miss splits has much to do with overreaching in workouts. This means you are probably trying too hard to hit workouts or splits that are over your head which makes attaining the workout hit and miss, none of which bodes well for your confidence. As a result, you go in to your races full of doubt.
Why, oh why, had I not followed this philosophy years ago when I'd first learned about it? Because I was greedy and I wanted to be fast RIGHT NOW. I didn't want to be patient. Getting injured forced me to be patient and to rethink everything. It was probably the best thing that could have happened to me and my running. I still have lots of goals to meet but the big difference now is the most important thing (to me)... the process in working toward those goals is the actual goal. There's no reason I can't work at honing my daily training skills. That means training within my abilities and not overreaching (except maybe on race day). And then... let the chips fall where they may at the races.
This year I've been running my quality workouts based on the total amount of mileage I run in each week. Currently I run less than 70 mpw (actually right now just 50-55). So as an example, if the workout of the day called for 2 x 800 followed by 3-5 miles tempo followed by another 2 x 800, I would only run 3 miles tempo in between, whereas someone running 70-90 mpw would run 4 and someone running 90+ mpw would run 5.
I've running 50-55 mpw since mid December with the exception of cut back weeks, during which time I cut ALL runs by 15-20%. I've had a few weeks at 60-65, but by accident. My plan is to not jump up to 60-65 mpw consistently until after the Spring road races are over and I have the summer to rededicate to aerobic strengthening before Fall races. But I digress.
Let me get to my last 5 workouts and how they make me feel right now. I'm going to babble about a few things intermittently, so forgive me. :)
Workout 1: 4-6 x 800 at 3K effort w/ 400 jog recovery. So, based on my weekly mileage I ran 4. My 3K effort is somewhere around 6:15-6:20/mile which translated to about a 3:07-ish to 3:10-ish 800m repeat. I nailed the workout and felt like I could have done at least one more (although I certainly was glad I didn't have to).
Now here's where that bolded word "effort" comes into play. It's not so much about the pace because I've never actually raced a 3K; it's all about the EFFORT... in other words during the repeats I asked myself, "Can you really sustain this effort over the distance of 3K?" I knew within seconds of asking what my answer was. "NO." So how did I respond? I SLOWED DOWN, even if just by a few seconds per mile.
This is a huge, huge difference from the way I used to train. Last year I would overreach on almost every workout. I would usually aim to run according to goal pace and not my current fitness. And I know without a doubt that this is why I ran absolutely crappy races last year and why I got injured in late '08.
Workout 2: 2 x 800 @ 3K effort, 3-5 miles tempo effort (based on my mileage I ran 3 miles), 2 x 800 @ 3K effort, all with 400 meters jog recoveries. You know what my current 3K effort hovers around, and currently my tempo effort is about 6:57-7:15/mile. Last year I would aim to run faster than the lowest end of the spectrum. As a result I would finish each workout feeling like I had just raced. Bad, bad, bad. And as a result of that, I wouldn't race well on race day.
Anyway, I stuck with the theme of "can I sustain this effort over that distance in a race," and when I was honest with myself I nailed the workout feeling spent but not like a race hero. Perfect! Why? Because I want to be a hero on the actual race day!
Workout 3: 2 x 6-8 200s w/ 100 meter jog recoveries. (I ran 6). 400 jog between sets. 1st set @ 3K effort (about :45/200) and the 2nd set at 1500 effort (about :40/per 200). Listened to my inner pacer and nailed the workout, again. And 200s are fun, by the way!
Workout 4: 3-4 x 1600 at 5K effort w/ 800 meter jog recoveries (you guessed it, I ran 3 reps) + 4 x 200 @ 1500 w/ 200 meter jog recoveries. This workout was WAY harder than I thought it would be because I had to do it on the treadmill (childcare issues). But as a comparison, the last time I did this workout was also on the treadmill and I overreached so much that I had to cut each repeat short and only ended up doing 3 x .75 miles. I did not make that same mistake, and although I was exhausted because of the heat in my house and the whole dreadmill thing, I had a great workout. It was a real confidence boost for me.
Workout 5: In prep for a 5K this weekend, today's workout was short and sweet. Just 4-8 x in/out 400s (I ran 4 based on my mileage). This workout means run 400 @ 5K effort and 400 @ 20 seconds slower in one continuous run - no breaks. NAILED IT! And it felt like good, solid work, but not a race. I was so excited because about a month ago I did this workout and could not maintain the 20 seconds slower. I was way, way slower on those 'outs' because I ran the 'ins' way, way too fast.
Anyway, the point behind this long winded post is this (as explained by a trusted advisor)...
Running at attainable paces/efforts allow you to walk away feeling like you can do more, which over time results in knowing you can do the workouts, so less stress. Therefore, your focus becomes the races.
Feeling or thinking you're going to miss splits has much to do with overreaching in workouts. This means you are probably trying too hard to hit workouts or splits that are over your head which makes attaining the workout hit and miss, none of which bodes well for your confidence. As a result, you go in to your races full of doubt.
Why, oh why, had I not followed this philosophy years ago when I'd first learned about it? Because I was greedy and I wanted to be fast RIGHT NOW. I didn't want to be patient. Getting injured forced me to be patient and to rethink everything. It was probably the best thing that could have happened to me and my running. I still have lots of goals to meet but the big difference now is the most important thing (to me)... the process in working toward those goals is the actual goal. There's no reason I can't work at honing my daily training skills. That means training within my abilities and not overreaching (except maybe on race day). And then... let the chips fall where they may at the races.
Friday, April 02, 2010
A few things I haven't done in a LONG time
It feels like it's taken me forever to feel confident as a runner again. 2009 was just crazy. I never felt confident in my training or racing. It was like I was going through the motions and never showing up at the start line feeling that my work was done and the race was the reward. 2010 is just over three months old and I am feeling so strong and really happy about my running, training and racing.
I spent a lot of the last 12 months incorporating things into my routine to strengthen my feet, ankles, lower legs and hips... all the places where I seem to have 'problems' whenever they crop up. I am an true believer in Magill Drills, the Myrtl Routine, dedicating at least 10-14 weeks to aerobic base building, running on soft surfaces whenever possible, and running hills whenever possible.
Anyway, in the past month I have partaken in a couple of activities I have not done in quite a long time. It has been 7 years since I last did BAREFOOT STRIDES on the grass. It has been about 7 months since I last ran long on hilly trails. My lack of confidence in '09 prevented me from doing these things. I just didn't believe I was strong enough.
On Monday after doing an easy run with Magill Drills, I did just 4 x 100 barefoot strides on the same grassy field where I did the drills. I was a little apprehensive at first, but as soon as I hit my full stride, it was the most freeing, exhilarating feeling I'd had in so many months. I flew. My feet and legs have never felt stronger!
And yesterday I got the privilege of running some hilly, rocky trails in the San Francisco Bay Area. It was such a switch from the flat canals where I run all the time. Talk about exhilaration! It was so fun to run up steep grades, to pay attention to my footing when coming back downhill, to leap over big tree stumps, to run through mud, to run over rocks and have to really watch my foot strike over them. Trail running really makes you stay in the present. What a gift.
God willing, I will continue to get stronger as I run more. I hope you all do, too!
I spent a lot of the last 12 months incorporating things into my routine to strengthen my feet, ankles, lower legs and hips... all the places where I seem to have 'problems' whenever they crop up. I am an true believer in Magill Drills, the Myrtl Routine, dedicating at least 10-14 weeks to aerobic base building, running on soft surfaces whenever possible, and running hills whenever possible.
Anyway, in the past month I have partaken in a couple of activities I have not done in quite a long time. It has been 7 years since I last did BAREFOOT STRIDES on the grass. It has been about 7 months since I last ran long on hilly trails. My lack of confidence in '09 prevented me from doing these things. I just didn't believe I was strong enough.
On Monday after doing an easy run with Magill Drills, I did just 4 x 100 barefoot strides on the same grassy field where I did the drills. I was a little apprehensive at first, but as soon as I hit my full stride, it was the most freeing, exhilarating feeling I'd had in so many months. I flew. My feet and legs have never felt stronger!
And yesterday I got the privilege of running some hilly, rocky trails in the San Francisco Bay Area. It was such a switch from the flat canals where I run all the time. Talk about exhilaration! It was so fun to run up steep grades, to pay attention to my footing when coming back downhill, to leap over big tree stumps, to run through mud, to run over rocks and have to really watch my foot strike over them. Trail running really makes you stay in the present. What a gift.
Sunday, March 21, 2010
A Little Redemption
I ran a 12K in San Francisco today and when I ran it last year, I was in horrendous shape and the course ate me alive. Back then I ran the 7.46 miles in 55-1/2 minutes or so. This year I wanted to run it in the range of 52-53 minutes. Ideally closer to 52 than 53, but I knew I'd be happy with anything in between. I finished officially in 52:51, which is a 7:05 avg. pace. Not bad for me considering the course and my fear of it.
The first 4 miles is hilly with a good, steep uphill climb to the Golden Gate Bridge, and good, steep downhills onto Crissy Field. After that, it's all flat to the end and this is where the race really picks up. Last year it was where I slowed down to a jog! Ha! But I did okay this year.
I wish I could use my Garmin pace as my official "pace" but I didn't run the tangents perfectly so all it tells me is how fast my legs moved. Running outside of the tangents gave me a 7.57 mile race. :( It was too crowded to get into that ideal position every time. Anyway, the Garmin recorded an overall pace of 6:59, based on my ineptness at tangent running. Ho hum, too bad it doesn't count as official but at least I know my legs are moving faster!
My splits were:
6:43 (nice 1/2 mile or so downhill, just wanted to find some kind of groove before I hit the hill)
7:59 (crazy steep and long uphill climb, just told myself to get up the hill one knee lift at a time)
7:03 (recovered on the Golden Gate Bridge, felt pretty good)
6:15 (did I say there was a good steep downhill?) I literally reminded myself not to fly down the hills with each step I took
6:52 (I guess this is where my race began)
6:56 (this is where I was starting to fight the heavy legs and started the self talk w/ "I'm strong," "I love feeling like I'm about to puke," "Don't even think about giving up," "Stick with those two women right in front of you," etc.)
7:01 (oh yes, struggling to get to the finish line; major self talk -- "Relax," "Breathe," "Hang on," "Almost there," "Do not let go of them!")
4:01 for the last .57 (which is about a 7:02 pace). I was breathing out of control in the last 1/2 mile because it's another steep climb (at least it's a short one) followed immediately by a super steep downhill. I think I was actually wheezing!
All in all I'm happy about this race. I felt blessed to be able to push my body to its limits again, and to see the beautiful views that surrounded me. I highly recommend racing in San Francsico... it's really amazing!
I think if the course were nice and flat, or had little rolling hills I would've been able to run 51-52 minutes instead. I hope to run another 12K in April... so maybe I can redeem myself a little more.
Thanks for your time! :)
The first 4 miles is hilly with a good, steep uphill climb to the Golden Gate Bridge, and good, steep downhills onto Crissy Field. After that, it's all flat to the end and this is where the race really picks up. Last year it was where I slowed down to a jog! Ha! But I did okay this year.
I wish I could use my Garmin pace as my official "pace" but I didn't run the tangents perfectly so all it tells me is how fast my legs moved. Running outside of the tangents gave me a 7.57 mile race. :( It was too crowded to get into that ideal position every time. Anyway, the Garmin recorded an overall pace of 6:59, based on my ineptness at tangent running. Ho hum, too bad it doesn't count as official but at least I know my legs are moving faster!
My splits were:
6:43 (nice 1/2 mile or so downhill, just wanted to find some kind of groove before I hit the hill)
7:59 (crazy steep and long uphill climb, just told myself to get up the hill one knee lift at a time)
7:03 (recovered on the Golden Gate Bridge, felt pretty good)
6:15 (did I say there was a good steep downhill?) I literally reminded myself not to fly down the hills with each step I took
6:52 (I guess this is where my race began)
6:56 (this is where I was starting to fight the heavy legs and started the self talk w/ "I'm strong," "I love feeling like I'm about to puke," "Don't even think about giving up," "Stick with those two women right in front of you," etc.)
7:01 (oh yes, struggling to get to the finish line; major self talk -- "Relax," "Breathe," "Hang on," "Almost there," "Do not let go of them!")
4:01 for the last .57 (which is about a 7:02 pace). I was breathing out of control in the last 1/2 mile because it's another steep climb (at least it's a short one) followed immediately by a super steep downhill. I think I was actually wheezing!
All in all I'm happy about this race. I felt blessed to be able to push my body to its limits again, and to see the beautiful views that surrounded me. I highly recommend racing in San Francsico... it's really amazing!
I think if the course were nice and flat, or had little rolling hills I would've been able to run 51-52 minutes instead. I hope to run another 12K in April... so maybe I can redeem myself a little more.
Thanks for your time! :)
Saturday, February 27, 2010
First Race of 2010
This morning I ran my first race of the year -- an 8K aka 4.97 miles. It was my first race after a dedicated period of winter strength building via easy to moderate runs, moderate fartleks and moderate sub-lactate threshold running. "Moderate" meaning nothing heroic. I've also been doing running-centric drills every week, and running hills at least once a week (even if it's a treadmill hill simulation). Basically it has been a winter of just logging miles, and not even that many!
Since December 13 I've been running between 50-55 mpw with very regular cutback weeks (in the last month, every other week was a cutback week). When I cut back it is by 15-20%. I think I was just getting bored with running 'easy' all the time, and not doing anything fast. I was getting to a point where all the easy miles started to feel tedious. Mentally I was ready for a race.
On Wed., Feb. 24, I actually ran my first 'speed work' session since early December. It was 8 x 400 meters at 3K effort (about a 6:26-6:30/mile pace), with 200 meter jog recoveries. It felt great! I was happy with that workout after doing nothing speed-oriented for so many weeks.
I've been reading Running Within again because in the last week I'd been feeling a teeny bit anxious about racing. All of 2009 I was never 100% fit or healthy for any race. I always felt like I was just racing because I felt like I had to, but I never felt really ready for any of the races. But before this race I felt ready. In fact I am feeling the strongest I have felt in over a year. So the last few days I'd been telling myself, "You're ready," and "time to put your hard work to the test."
Knowing that this race was going to be a test of my fitness, I relaxed a bit. I also reminded myself to not focus on the outcome, but to focus on the things I could 'control,' like my form and relaxing my body on the run. I also visualized a plow tearing through the dirt smoothly and without any hiccups. I had no goal time.
My goal was to run controlled but 'fast' through the first half, and then pick it up as much as I could the rest of the way, and really go all-out in the last mile, completely dropping the hammer in the last 1/2 mile.
Whether or not my splits reflected that goal (they didn't), I still ran at such an effort that it FELT like they did!
I ran the tangents perfectly for the first time ever. My splits were 6:27, 6:44, 7:01, 7:13, then 6:37 for the last .97. I did not panic when I saw that first mile, I just kept telling myself to 'relax' and 'just go with it.' I did, however, panic a little when I saw that 7:13. This is when I had to make good on my goal and just give it everything I had in that last mile. .97 miles never hurt so much!
My friend and I ran the race together the entire way. I am not kidding. Side by side, neck and neck. Every now and then we'd be a step or two apart, but always ended up together. After the 4th mile marker, I started to give up mentally and literally told her, "Go get that girl." There was one female ahead of us. We were going for 2nd place (and third).
My friend then started to take off, but then I told myself, "No. Don't let her go. Hang with her." It hurt, but I held on. And then I began to pray. And then it happened.
I reminded myself to relax, I reminded myself to let my skin and muscles hang off my bones, and I visualized the plow. All of the sudden I was able to pick it up and run smoothly through the pain I was feeling. And man, was it PAINFUL. The good kind of pain, not the injury kind. I was ahead of my friend by a couple of steps over the last 1/4 mile. I could hear her breathing right over my shoulder. I knew she was coming on fast and I also knew she was hurting as much as I was. I could practically touch our pain.
Finally we had about 150 meters to go and I felt the lactic acid throughout every inch of my body and it HURT! Hurt like a Mo-FO! I am not kidding. But I kicked as hard as I could (which probably looked like a jog) because she was right on my hip. I ended up beating her across the line by literally one or two steps. And then I almost went fetal on the ground. I was hurting so badly.
Here we are just moments before the finish. We never caught the gal ahead of us. She finished 20-seconds ahead. I was 2nd female overall, first in 40-49 age group, new 8K PR of 33:50 (previous PR was 34:06). My time on the course last year was 34:49. I'm very happy with my first race of 2010, and really thankful to God.
Afterthought: When I started to pray right after I 'gave up' and told my friend to go ahead, I also remembered that I have to work for what I pray for! Maybe that's what kicked in the extra gear for me. :-)
Since December 13 I've been running between 50-55 mpw with very regular cutback weeks (in the last month, every other week was a cutback week). When I cut back it is by 15-20%. I think I was just getting bored with running 'easy' all the time, and not doing anything fast. I was getting to a point where all the easy miles started to feel tedious. Mentally I was ready for a race.
On Wed., Feb. 24, I actually ran my first 'speed work' session since early December. It was 8 x 400 meters at 3K effort (about a 6:26-6:30/mile pace), with 200 meter jog recoveries. It felt great! I was happy with that workout after doing nothing speed-oriented for so many weeks.
I've been reading Running Within again because in the last week I'd been feeling a teeny bit anxious about racing. All of 2009 I was never 100% fit or healthy for any race. I always felt like I was just racing because I felt like I had to, but I never felt really ready for any of the races. But before this race I felt ready. In fact I am feeling the strongest I have felt in over a year. So the last few days I'd been telling myself, "You're ready," and "time to put your hard work to the test."
Knowing that this race was going to be a test of my fitness, I relaxed a bit. I also reminded myself to not focus on the outcome, but to focus on the things I could 'control,' like my form and relaxing my body on the run. I also visualized a plow tearing through the dirt smoothly and without any hiccups. I had no goal time.
My goal was to run controlled but 'fast' through the first half, and then pick it up as much as I could the rest of the way, and really go all-out in the last mile, completely dropping the hammer in the last 1/2 mile.
Whether or not my splits reflected that goal (they didn't), I still ran at such an effort that it FELT like they did!
I ran the tangents perfectly for the first time ever. My splits were 6:27, 6:44, 7:01, 7:13, then 6:37 for the last .97. I did not panic when I saw that first mile, I just kept telling myself to 'relax' and 'just go with it.' I did, however, panic a little when I saw that 7:13. This is when I had to make good on my goal and just give it everything I had in that last mile. .97 miles never hurt so much!
My friend and I ran the race together the entire way. I am not kidding. Side by side, neck and neck. Every now and then we'd be a step or two apart, but always ended up together. After the 4th mile marker, I started to give up mentally and literally told her, "Go get that girl." There was one female ahead of us. We were going for 2nd place (and third).
My friend then started to take off, but then I told myself, "No. Don't let her go. Hang with her." It hurt, but I held on. And then I began to pray. And then it happened.
I reminded myself to relax, I reminded myself to let my skin and muscles hang off my bones, and I visualized the plow. All of the sudden I was able to pick it up and run smoothly through the pain I was feeling. And man, was it PAINFUL. The good kind of pain, not the injury kind. I was ahead of my friend by a couple of steps over the last 1/4 mile. I could hear her breathing right over my shoulder. I knew she was coming on fast and I also knew she was hurting as much as I was. I could practically touch our pain.
Finally we had about 150 meters to go and I felt the lactic acid throughout every inch of my body and it HURT! Hurt like a Mo-FO! I am not kidding. But I kicked as hard as I could (which probably looked like a jog) because she was right on my hip. I ended up beating her across the line by literally one or two steps. And then I almost went fetal on the ground. I was hurting so badly.
Here we are just moments before the finish. We never caught the gal ahead of us. She finished 20-seconds ahead. I was 2nd female overall, first in 40-49 age group, new 8K PR of 33:50 (previous PR was 34:06). My time on the course last year was 34:49. I'm very happy with my first race of 2010, and really thankful to God.
Friday, February 26, 2010
Been a While
I don't even know if anyone reads this anymore, but that's okay. I feel like blogging today. It's been about 11 weeks since I started the Strong Like Bull Winter Training and I feel pretty strong. I have a race tomorrow to test my fitness and I have to admit I'm nervous. It's an 8K (just under 5 miles) and I don't really know what my goal for it is except that I want to give it at least 95% (that will allow for some relaxation on the run). I would rather run relaxed than rigid!
I haven't been blogging because there's just not that much to write about. I've been busy reevaluating my life and my goals (outside of running) and weighing all my options. Do I want to go back to full time police work? Do I want to go back to school and get my Masters? Do I want to do a triathlon (haha). I feel like I'm a teenager again, trying to figure out what direction I want to take in life. Is this 'mid-life crisis?' Ick.
At least the family is good! It's Lent (I'm Catholic), and I'm not really sure that I'm the fasting-from-certain-food type of person. I just love too many kinds of food. So... I'm just trying to avoid actions, thoughts, words, etc., that drive a wedge between me and God. I'm just trying to live the way He wants me to; with joy.
I found this short prayer the other day from Thomas More: "Give us the grace, O Lord, to work for what we pray for." Those words hit me in the heart! I want to earn God's blessings, and not expect them.
Okay, I guess I'll come back tomorrow with some kind of race update. Or maybe not. ;)
I haven't been blogging because there's just not that much to write about. I've been busy reevaluating my life and my goals (outside of running) and weighing all my options. Do I want to go back to full time police work? Do I want to go back to school and get my Masters? Do I want to do a triathlon (haha). I feel like I'm a teenager again, trying to figure out what direction I want to take in life. Is this 'mid-life crisis?' Ick.
At least the family is good! It's Lent (I'm Catholic), and I'm not really sure that I'm the fasting-from-certain-food type of person. I just love too many kinds of food. So... I'm just trying to avoid actions, thoughts, words, etc., that drive a wedge between me and God. I'm just trying to live the way He wants me to; with joy.
I found this short prayer the other day from Thomas More: "Give us the grace, O Lord, to work for what we pray for." Those words hit me in the heart! I want to earn God's blessings, and not expect them.
Okay, I guess I'll come back tomorrow with some kind of race update. Or maybe not. ;)
Monday, January 18, 2010
I Donated Blood Today
Earlier this month in the town next to mine two firefighters were very seriously injured after they fell through the roof and directly into the heart of the fire. Thankfully they survived, but not without a really big scare. And one of the firefighters just regained consciousness, but is still unable to talk (too much damaged to his throat). Needless to say, both firefighters suffered major burns all over their bodies.
Today there was a blood drive in their names. People came out in droves! It really was wonderful to see the community come together for this... even in sideways rain and wind gusts up to 40 mph. At least the blood drive was indoors. :)
So... I ate a good breakfast. Skipped the run in the morning in order to get to the blood drive on time. There were so many people that I was not able to donate until 2 hours later! That's okay, the waiting was worth it. Somebody's life might be saved because of my donated blood. The hard part was AFTER. I felt a little woozy while 'recovering' for the required amount of time. I ate some snacks and drank 16 ounces of juice. But while riding in the car on the way home, my head felt weird and I wanted to hurl my guts out. Even though it was raining hard and super windy, I had to have the car window all the way down.
Here I am four hours later and the nausea is still here, just not as bad. Very strange. I had planned on running at least an hour today (actually two hours, but I know that's not going to happen). Now I don't even know if I'll survive an hour long run at this point. I might have to skip it all together and just double up a few days this week to make up the lost time.
I haven't donated blood in over 6 years. I don't remember ever feeling so nauseated afterward. Oh well, at least now I know how I'll respond in the future. Even though the aftermath did not feel good, I will donate again. With all that's going on in the world... the war, the devastation in Haiti, and local public servants putting their lives on the line, the least I could do is donate a little blood to help my fellow man!
Godspeed, friends!
Today there was a blood drive in their names. People came out in droves! It really was wonderful to see the community come together for this... even in sideways rain and wind gusts up to 40 mph. At least the blood drive was indoors. :)
So... I ate a good breakfast. Skipped the run in the morning in order to get to the blood drive on time. There were so many people that I was not able to donate until 2 hours later! That's okay, the waiting was worth it. Somebody's life might be saved because of my donated blood. The hard part was AFTER. I felt a little woozy while 'recovering' for the required amount of time. I ate some snacks and drank 16 ounces of juice. But while riding in the car on the way home, my head felt weird and I wanted to hurl my guts out. Even though it was raining hard and super windy, I had to have the car window all the way down.
Here I am four hours later and the nausea is still here, just not as bad. Very strange. I had planned on running at least an hour today (actually two hours, but I know that's not going to happen). Now I don't even know if I'll survive an hour long run at this point. I might have to skip it all together and just double up a few days this week to make up the lost time.
I haven't donated blood in over 6 years. I don't remember ever feeling so nauseated afterward. Oh well, at least now I know how I'll respond in the future. Even though the aftermath did not feel good, I will donate again. With all that's going on in the world... the war, the devastation in Haiti, and local public servants putting their lives on the line, the least I could do is donate a little blood to help my fellow man!
Godspeed, friends!
Friday, January 01, 2010
My Winter Training (aka Strong Like Bull), in a nutshell
This is to get me in shape for Spring races which are shorter in duration (5K to 12K).
50-70 mpw schedule. I'm currently at 50-55 by taking one day off from running per week (usually Tues or Fri) and doing one double (on Wednesday). By late February or early March I will be at 65-70 mpw.
Sun: 1:30-2:00. Easy first hour, moderate last stages if first hour feels easy.
Mon: AM: 50-60 min easy to moderate + 8 x 80-100m strides, + light form drills (specific to motion of running). PM: Core work (myrtl routine, push ups, sit ups, pull ups, supermans, squats, and the like).
Tue: AM: 50-60 min easy to moderate. PM: weights (if I do any... very light and no longer than 15:00).
Wed: AM: Fartlek work with 20-30 min warm up and cool down. PM: (optional run) 25-30 min easy to moderate. + Core work.
Thu: 75-90 min. in hills if possible (I do this on a TM due to no hills). Last 40-60 min @ roughly 80% of race effort (i.e.: about 60-seconds slower than 5K). PM: weights (very light and no longer than 15:00).
Fri: AM: 30 min easy to moderate + 8 x 80-100m strides + light form drills (specific to motion of running).
Sat: AM: Tempo work (about 7-9 miles). PM: (optional run) 25-30 min easy to moderate + core work.
Moderate should feel like a steady state run...a decent but not heroic effort!
Examples of fartlek work: Keep the initial "ons" moderate and controlled which is why the recoveries are so short, so you don't go out too hard. Start all at the lower end of the tempo effort scale and finish the last few at a decent but not heroic effort.
Option 1: 4-6 x 5 min on/1 off. Ons at MP effort or 80% effort (60-sec less than 5k)
Option 2: 6-8 x 3 min on/1 off. Ons at tempo or MP effort.
Option 3: 12-16 x 60 sec on/ 60 sec off. Ons at 5K or 10K effort.
Examples of tempo work: Same thing here, start modest and end decent but very controlled.
Option 1: 7-9 x in/out miles. Start w/ warm up mile, then 1 mile tempo, next mile 60 seconds slower - back and forth continuous run (no breaks).
Option 2: 3-4 x 2 miles w/ 2-3 min. recovery jog, or 2 x 3-4 miles w/ 4-5 min. recovery @ MP or 80% of race effort (60 seconds less than 5K).
Option 3: 6-8 mile progression run. Start at 60 seconds/mile slower than 10K and run each successive mile 5-10 sec/mile faster than the previous.
NOTES/PERSONAL OPINIONS: I'm now in my 4th week of base building and my base phase will be about 12-13 weeks. The first week felt a little challenging, the 2nd week felt kind of challenging but not as bad, last week felt like good, solid running. This week I feel even stronger than last. I'm now increasing the time on my feet to the longer side of the prescribed runs and will add another double next week. I still like my one day off though.
By running by time I find I get MORE mileage out of this body than running by miles. I don't know, it might be psychological or something. Instead of thinking "I HAVE TO GET 10 MILES IN" I think "I just need to run for 75-90 minutes," and before I know it I've got 10 without any pressure. I like that.
I hope your winter running is going well!
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