The plan this weekend was going to go a little like this:
Saturday - Clarendon Day, run ~10 miles
Sunday - Rest
Monday - 6 miles
Tuesday - 3 miles (tapering off)
However, in light of my non-starter on Clarendon Day yesterday, my schedule shifted to the following
Saturday - Clarendon Day, ~4.5 miles
Sunday - 10 miles
Monday - Rest
Tuesday - 3 miles
This morning, I pulled myself out of bed and went for my 2nd 10 miler. For breakfast, I switched it up (more later) and had a smoothie and a Starbucks VIA.
Side note: Starbucks VIA are phenom. for runners. I do not want to make an entire pot of coffee before I run because I will not drink it when I get back.
So out I went with two gatorade aqua pods - hoping that National Harbor would have water fountains, like the Mt Vernon trail does every 2.5 miles or so. More on THIS later too.
The first two miles were good - I have run that trail at least three miles a week. Then I went up the bridge. I always forget how long the bridge really is - mostly because when I'm driving it, I'm going about 75 miles an hour on the beltway.
The bridge incline is higher on the Virginia side, and so it was easy trails going downward. However, I started to feel dizzy and not really energetic. I drank some of my gatorade and pushed through.
At the end of the bridge is a ramp to take walkers across the beltway to the other side towards National Harbor. It's not that bad going the way I'll be running on the WW1/2, which is great.
The one thing I'm really concerned about during this half is the shell path that leads to National Harbor. It's about .25miles, and I'm not very good at running on non-asphalt. Good to report, however, that the shells are pretty densely packed, and it wasn't so bad running. So yay on that.
Now I'm in National Harbor, and looking around for any kind of a water fountain. For future reference, THERE ARE NONE. Stupid national harbor. Passed by a restroom, though.
I had pre-mapped my course to make sure I did the full 10, and ended up going around an unfinished park with a muddy trail, and around back of the Gaylord (the big hotel there). Not going to lie, afraid I was going to get kidnapped. Real sketch.
Here, I decided to walk. I was thirsty, my stomach was upset again, and I was really grumpy.
Knowing that there would be no more water fountains, I decided to head back over to that restroom, pause my workout, regroup, and fill my water bottles with nasty water.
Don't judge, I was really thirsty.
I also opted to take my goo here, with the availability of water. Note I did not take my goo prior to the beginning of the run, and I don't think I'll make that mistake next weekend. I can really tell a difference in performance and energy level.
So I looked at myself in the mirror and said, "Snickle, you have to run home, you know. You have your water, you have your goo, and you are good to go."
Out I went, super stoked to finish!
Then BAM.
CRAAAAAAAAAAAAAAAAAAAAAAAMP.
Not the muscle kind, either.
It was so bad, it nearly made me cry. But I said, Damn you, I will run this. I have three miles to go. Screw you, pain.
Pushed through it and was back on the up ramp to cross over 495. Going the opposite way is a lot harder than going to National Harbor, but I did it. And I forced myself to smile.
Then I got back on the bridge, and realized that running close to the bridge wall (it's more like a fence) makes me dizzy. I have this same problem when driving near trees where the sun is filtering through them - the blinking lights make my head spin. Good to know for the race, I guess.
But I heard on my little run keeper that I was at mile 8 - which meant only 2 more miles to go. Well that put me in a DAMN fine mood, and I hit my runner's high (and the goo probably kicked in finally). So, like last week, I sauntered along, grinning like an idiot, and singing along to my music.
Hitting mile 9, my body started to slow down, and I walked a bit to find a pick-me-up song. Lately, I'm into Britney.
Ran/walked the final mile, and ended up with the following:
Runkeeper Result:
Total Distance: 10.07 miles
Total Time: 2:01:48
Avg Speed: 4.96
Elevation Climb: 394 feet
All in all, I'm very proud of this run. Considering my stummy wants to kill me, and I ran a race yesterday, and I didn't have goo this morning, and all of that, I still managed to finish at an acceptable pace (my goal for my half is to finish with a 12 min/mile pace).
Not to mention that I feel fully prepared for my race now. I've gone most of the way down to the starting line, and I've gone to the finish line. Now just have to put them together.
This week is tapering. I love tapering.
Showing posts with label half prep. Show all posts
Showing posts with label half prep. Show all posts
Sunday, September 25, 2011
Saturday, September 24, 2011
Milestone - 10 miles
Last Sunday, I ran for 10 miles.
You got that - Ten Miles.
My very first double-digit run.
Not only that, but I ran it at an 11:30 pace.
RunKeeper Result
I'm not going to go into super detail on this,but I will say a few things:
- My proverbial "wall" is around 7.5 miles.
- Eating goo at 5 miles is too early - need to do it around 6 to prepare for proverbial wall.
- I grinned like an idiot the last two miles
- Napping is essential post-run (HAH!)
Tomorrow I will go north - over the bridge and into National Harbor on the actual path I will be running next Sunday. This is good, because that's the part that I'm most concerned about (the bridge and the final loop around). I should be hitting the bridge (going back) right around the same mileage as during the real race.
You got that - Ten Miles.
My very first double-digit run.
Not only that, but I ran it at an 11:30 pace.
RunKeeper Result
I'm not going to go into super detail on this,but I will say a few things:
- My proverbial "wall" is around 7.5 miles.
- Eating goo at 5 miles is too early - need to do it around 6 to prepare for proverbial wall.
- I grinned like an idiot the last two miles
- Napping is essential post-run (HAH!)
Tomorrow I will go north - over the bridge and into National Harbor on the actual path I will be running next Sunday. This is good, because that's the part that I'm most concerned about (the bridge and the final loop around). I should be hitting the bridge (going back) right around the same mileage as during the real race.
Sunday, September 11, 2011
Interval Make Up
RunKeeper Result
Total Distance: 5.9 miles
Total Time: 1:09:07
Avg Pace: 11:42
This morning, I had one final run to do before I made my mileage this week. And that was the make-up intervals from Thursday. I let myself sleep in an extra hour this morning, and ended up getting out at 8:30. But luckily it was cool and I ran through a shaded route so the heat wasn't that big of an impact.
Out I went, and immediately, my legs felt like lead. Great start....
I promised myself at the first mile, I would stop and stretch. I really regret not doing yoga these past few weeks - I've got a 20 class pass, I need to get my ass over there and do it. I did the mile, and stopped to stretch out my IT band and hamstrings, and then I felt better.
Between miles 2 and 3 of the 3 mile first section, I started to feel the SIML - that is, the S...chtuff In My Lungs. Usually happens when I've recently had a sinus headache (ahem, Wine Festival on Saturday), or I haven't taken my inhaler in a while. And it usually results with me coughing up narsties on the side of the trail like a pack-a-day smoker.
But I muddled through to 3 miles and stopped to catch my breath before heading out to do intervals. I knew run keeper was off by about .25 of a mile, because I had passed the 4 mile marker - and I started before the 7 mile marker. But no matter, I kept going until it told me to start intervals.
Let me just tell you - intervals are my least favorite part of training. I hate running uncomfortably, and intervals push me out of my comfort zone. However, I know they're good for me, so I have to do them anyways.
Today's intervals were 2:30 minutes, 3:00 minutes, and another 2:30. Blargh! I hate intervals. I had to stop at the end of my last one to cough up another lung.
Once I got into the grove of my 2 miles back, I honestly felt a lot better. Probably because I was lost in my thoughts. But before I knew it I was done!
Although I hate intervals, I know they are good for me, and will help me increase my speed and stamina. I foresee doing a lot of them over the winter, when I focus on getting up to 9:30/avg for 4 miles and under. So I might as well get used to them.
Total Distance: 5.9 miles
Total Time: 1:09:07
Avg Pace: 11:42
This morning, I had one final run to do before I made my mileage this week. And that was the make-up intervals from Thursday. I let myself sleep in an extra hour this morning, and ended up getting out at 8:30. But luckily it was cool and I ran through a shaded route so the heat wasn't that big of an impact.
Out I went, and immediately, my legs felt like lead. Great start....
I promised myself at the first mile, I would stop and stretch. I really regret not doing yoga these past few weeks - I've got a 20 class pass, I need to get my ass over there and do it. I did the mile, and stopped to stretch out my IT band and hamstrings, and then I felt better.
Between miles 2 and 3 of the 3 mile first section, I started to feel the SIML - that is, the S...chtuff In My Lungs. Usually happens when I've recently had a sinus headache (ahem, Wine Festival on Saturday), or I haven't taken my inhaler in a while. And it usually results with me coughing up narsties on the side of the trail like a pack-a-day smoker.
But I muddled through to 3 miles and stopped to catch my breath before heading out to do intervals. I knew run keeper was off by about .25 of a mile, because I had passed the 4 mile marker - and I started before the 7 mile marker. But no matter, I kept going until it told me to start intervals.
Let me just tell you - intervals are my least favorite part of training. I hate running uncomfortably, and intervals push me out of my comfort zone. However, I know they're good for me, so I have to do them anyways.
Today's intervals were 2:30 minutes, 3:00 minutes, and another 2:30. Blargh! I hate intervals. I had to stop at the end of my last one to cough up another lung.
Once I got into the grove of my 2 miles back, I honestly felt a lot better. Probably because I was lost in my thoughts. But before I knew it I was done!
Although I hate intervals, I know they are good for me, and will help me increase my speed and stamina. I foresee doing a lot of them over the winter, when I focus on getting up to 9:30/avg for 4 miles and under. So I might as well get used to them.
Early Mornin' With Pacers!
In addition to the Tuesday and Thursday runs, Pacers also has a fun run early on Saturday morning. These are designed for those who need a long run - either preparing for a marathon or half like me. I, however, chose to run with Pacers butt-crack early on Saturday morning because my training called for running a 10k race on Saturday. With no 10ks to speak of (and I didn't want to spend any money :P), I opted to run out with them.
The long run this week began at Gravelly Point and worked its way up the Potomac. Talk about the most gorgeous view of DC you can get! I passed the Jefferson Memorial, Washington Monument (of course, I can see that from my house, it's so damn big), and the Capitol.
I also began my experimentation with CLIF Energy Shots. Pacers had them out for sampling, so I took four. For this run, I tried the Mocha one - simply because it had caffeine in it, and I didn't feel like breaking out my coffee. I was a little nervous because sometimes too much sugar or caffeine - combined with my inhaler - can give me the shakes, but surprisingly, I had no real issues. Not even a digestive issue! So I'll look into these.
RunKeeper Result
Total Distance: 6.22 Miles
Total Time: 1:11:41
Avg Pace: 11:32 min/mile
The first half I actually ran at a race pace - 10:44/mile. Then I decided to call my folks (why? I dunno, just because). Unfortunately, that slowed me down a bit, because I had to be able to talk and run at the same time. Oh well - got a good 30 minute talk in with my parents anyways!
I definitely felt the 4 miles I had done the night before, but the GU stuff actually helped keep me not braindead. Definitely only going to be used for the longer runs - it's hard to eat, actually.
All in all, pretty good run!
Oh yeah, and while I only did 6 - the rest of the group did 15.5. One day Snickle, one day...
The long run this week began at Gravelly Point and worked its way up the Potomac. Talk about the most gorgeous view of DC you can get! I passed the Jefferson Memorial, Washington Monument (of course, I can see that from my house, it's so damn big), and the Capitol.
I also began my experimentation with CLIF Energy Shots. Pacers had them out for sampling, so I took four. For this run, I tried the Mocha one - simply because it had caffeine in it, and I didn't feel like breaking out my coffee. I was a little nervous because sometimes too much sugar or caffeine - combined with my inhaler - can give me the shakes, but surprisingly, I had no real issues. Not even a digestive issue! So I'll look into these.
RunKeeper Result
Total Distance: 6.22 Miles
Total Time: 1:11:41
Avg Pace: 11:32 min/mile
The first half I actually ran at a race pace - 10:44/mile. Then I decided to call my folks (why? I dunno, just because). Unfortunately, that slowed me down a bit, because I had to be able to talk and run at the same time. Oh well - got a good 30 minute talk in with my parents anyways!
I definitely felt the 4 miles I had done the night before, but the GU stuff actually helped keep me not braindead. Definitely only going to be used for the longer runs - it's hard to eat, actually.
All in all, pretty good run!
Oh yeah, and while I only did 6 - the rest of the group did 15.5. One day Snickle, one day...
Monsoons = Not Good
So, in addition to the earthquake, hurricane, and threat of terror attack that Washington DC has experienced in the past month, we also had a monsoon the past few days. The remains of TS Lee were stuck over us for three days - causing widespread flooding and road issues and such. Living in a flood plane (why, oh why did I do that again?), I was concerned for my home and property, so I teleworked for three days.
After three days of staying indoors - no running, no nothing, this is what happens:
Let's just be short and sweet with this and say this was not a good run. I tried to go super fast on the outset - still feeling good from Tuesday's run - and it completely screwed me over. In addition, I brought no water, didn't fully hydrate, and was supah!hungry.
However, I did end up jogging halfway up the WW bridge, which is the path I'll be taking on my half. I hope to run that at least three or four more times prior to my race.
I did walk some of it, which was, you know, not what I'm supposed to be doing here, but I forgave myself.
It had been a weird week.
After three days of staying indoors - no running, no nothing, this is what happens:
And also, you get crappy runs.
Total Distance: 4 Miles
Total Time: 47:22
Avg Speed: 5.08
I was supposed to do intervals on Thursday with Pacers, but, as with last week, schtuff got in the way. AKA it was flooding and monsooning. By the time I got out, it was already getting dark, and I didn't have time to do a full 6 miles. So I switched around Sunday's and Thursdays, and opted to do 4 miles instead.
However, I did end up jogging halfway up the WW bridge, which is the path I'll be taking on my half. I hope to run that at least three or four more times prior to my race.
I did walk some of it, which was, you know, not what I'm supposed to be doing here, but I forgave myself.
It had been a weird week.
Wednesday, September 7, 2011
Kicking Ass and Taking Names
Last night was Tuesday, and Tuesday means the Russell Route for Pacers.
So I start out, back of the pack, running my merry way. Right around the normal point - about 1 mile in when it starts to get a bit hilly - I lose the rest of the group - as they are much better at running up the hill.
Then my music stops and I hear my phone ringing.
"...This is Whitney..."
"HEYYYY!"
".... Hello?"
"HEY WHITNEY!"
It's my baby cousin.
"H-Hey bubs, how are you?"
"I'm bored."
(Starting up the Hill of Doom (R))
"That's cool, how's school going?"
"It's good, I like my classes."
"(puff puff) That's awesome! What classes are you taking?"
"Oh, you know...." (tells me his classes)
"(puff puff puff puff) Uh-huh!"
(Continuing to talk)
"(puff puff puff puff puff puff puff puiff) That's wonderful!"
(Continuing to talk)
"Hey bubs, I'm going to have to call you later, I'm at the top of the hill."
"Oh Ok."
"Love you KIDDO!"
---
Yeah, you read that right, ran to the top of the hill, still able to talk.
Not only that, but the awesomeness continued with running with a couple of fun runners all the way home.
RunKeeper Result
Total Distance: 5.4 miles
Total Time: 56:41 (new record!)
Avg. Pace: 10:30/mile (new record!)
I also read an interesting article today that talked about lactic acid build up. It basically said that you have to train to increase your ability to exercise without lactic acid build up, and that everyone's body had a different threshold. I can honestly say though that I did not have any pain or soreness after this run.
Hooray!
So I start out, back of the pack, running my merry way. Right around the normal point - about 1 mile in when it starts to get a bit hilly - I lose the rest of the group - as they are much better at running up the hill.
Then my music stops and I hear my phone ringing.
"...This is Whitney..."
"HEYYYY!"
".... Hello?"
"HEY WHITNEY!"
It's my baby cousin.
"H-Hey bubs, how are you?"
"I'm bored."
(Starting up the Hill of Doom (R))
"That's cool, how's school going?"
"It's good, I like my classes."
"(puff puff) That's awesome! What classes are you taking?"
"Oh, you know...." (tells me his classes)
"(puff puff puff puff) Uh-huh!"
(Continuing to talk)
"(puff puff puff puff puff puff puff puiff) That's wonderful!"
(Continuing to talk)
"Hey bubs, I'm going to have to call you later, I'm at the top of the hill."
"Oh Ok."
"Love you KIDDO!"
---
Yeah, you read that right, ran to the top of the hill, still able to talk.
Not only that, but the awesomeness continued with running with a couple of fun runners all the way home.
RunKeeper Result
Total Distance: 5.4 miles
Total Time: 56:41 (new record!)
Avg. Pace: 10:30/mile (new record!)
I also read an interesting article today that talked about lactic acid build up. It basically said that you have to train to increase your ability to exercise without lactic acid build up, and that everyone's body had a different threshold. I can honestly say though that I did not have any pain or soreness after this run.
Hooray!
Monday, September 5, 2011
Sunday Runday
I attempted to take a picture at the 4 mile halfway point and it killed my run keeper. So I had to do two separate run tracker thingies, but here they are:
Part 1 - 4.18 miles
Part 2 - 3.86 miles
Total Distance: 8 miles (New distance!)
Total Time: 1:36:53
Total Elevation: 84 feet
Avg Pace: ~12 min/mile
What I ate: 3/4 of a Balance Bar, Starbucks VIA coffee + Chocolate milk (as I was out of regular coffee and regular milk; Ingenuity!), half a banana
So I wanted to try and fall asleep during the first mile, but no such luck this week. I opted to head south this time, following the trail of the WW1/2 to get intimately familiar with it. Now, of course on Friday, I had some issues with run keeper, but for the meantime, it appeared to be working this time.
I felt some tightness in my thighs in the first mile, so I stopped for a minute and stretched it out. Afterwards, no real pain, so hooray! After the first two miles, then we got into "new territory." At this point on Friday, I was starting to get all sorts of annoyed, so I didn't really have time to enjoy the scenery. Today was different, though, and I went along my merry way!
The last time I had been this far south on the Mt Vernon trail, I was on a bike, so all of the hills and valleys were great - use the speed from the valley to push me up the hill. Unfortunately, running has no wheels, so everything was manual :P But it was still nice - there are a lot of bridges and gorgeous vistas of the Potomac river.
Happily, I hit the four mile mark just outside of Fort Hunt Park, where I stopped to take pictures!
Sadly, that's when my Runkeeper died. Or rather, it showed my progress in all 0's, which scared the bejesus out of me. Silly Snickle, you should know that you can't expect your phone to do three things at once right now. It's delicate.
After screwing with it for a minute, I finally decided to give up and start a new run. On the way back, it didn't give me any audio cues, but I knew I had turned around at the halfway mark, so I was ok with it!
Around mile 5, I started to really wish I had brought NUUN or Gatorade or something other than water. I didn't drink any NUUN prior to my run, which in hindsight was a mistake. Although I think that I might just do a hybrid of Gatorade and NUUN as my hydration strategy - sorry, but those NUUNs still make me feel ill.
I stopped at the 6 mile mark water station and refilled and poured water over my head. Then I kept going!
So I felt like I hit "the wall" around mile 6.5 and 7 - just felt my energy go downhill fast. But I kept up my strategy of giving myself three "I want to quits" before quitting, and I am happy to report that I did NOT quit period. It's amazing what you can do if you allow yourself.
So the lessons learned from this run are as follows:
1. Drink NUUN/Gatorade before
2. Bring something to eat during the run if I'm doing over 7 miles. I saw on the WW1/2 course that they will be providing ACCEL Gels at the 7 mile mark. I might have to go invest in some so that I can make sure they work for me.
3. Bring Gatorade in one of my bottles - I need that extra something. Water is great, but isn't going to cut it. Especially if I've got a water stop on the way (which I do).
Overall, this week was full of technology malfunctions, and I did not run my 3-4 miles on Saturday. However, I'm learning more about what my body needs in order to complete this half marathon, and I am starting to feel more and more prepared.
Part 1 - 4.18 miles
Part 2 - 3.86 miles
Total Distance: 8 miles (New distance!)
Total Time: 1:36:53
Total Elevation: 84 feet
Avg Pace: ~12 min/mile
What I ate: 3/4 of a Balance Bar, Starbucks VIA coffee + Chocolate milk (as I was out of regular coffee and regular milk; Ingenuity!), half a banana
So I wanted to try and fall asleep during the first mile, but no such luck this week. I opted to head south this time, following the trail of the WW1/2 to get intimately familiar with it. Now, of course on Friday, I had some issues with run keeper, but for the meantime, it appeared to be working this time.
I felt some tightness in my thighs in the first mile, so I stopped for a minute and stretched it out. Afterwards, no real pain, so hooray! After the first two miles, then we got into "new territory." At this point on Friday, I was starting to get all sorts of annoyed, so I didn't really have time to enjoy the scenery. Today was different, though, and I went along my merry way!
The last time I had been this far south on the Mt Vernon trail, I was on a bike, so all of the hills and valleys were great - use the speed from the valley to push me up the hill. Unfortunately, running has no wheels, so everything was manual :P But it was still nice - there are a lot of bridges and gorgeous vistas of the Potomac river.
Happily, I hit the four mile mark just outside of Fort Hunt Park, where I stopped to take pictures!
Sadly, that's when my Runkeeper died. Or rather, it showed my progress in all 0's, which scared the bejesus out of me. Silly Snickle, you should know that you can't expect your phone to do three things at once right now. It's delicate.
After screwing with it for a minute, I finally decided to give up and start a new run. On the way back, it didn't give me any audio cues, but I knew I had turned around at the halfway mark, so I was ok with it!
Around mile 5, I started to really wish I had brought NUUN or Gatorade or something other than water. I didn't drink any NUUN prior to my run, which in hindsight was a mistake. Although I think that I might just do a hybrid of Gatorade and NUUN as my hydration strategy - sorry, but those NUUNs still make me feel ill.
I stopped at the 6 mile mark water station and refilled and poured water over my head. Then I kept going!
So I felt like I hit "the wall" around mile 6.5 and 7 - just felt my energy go downhill fast. But I kept up my strategy of giving myself three "I want to quits" before quitting, and I am happy to report that I did NOT quit period. It's amazing what you can do if you allow yourself.
So the lessons learned from this run are as follows:
1. Drink NUUN/Gatorade before
2. Bring something to eat during the run if I'm doing over 7 miles. I saw on the WW1/2 course that they will be providing ACCEL Gels at the 7 mile mark. I might have to go invest in some so that I can make sure they work for me.
3. Bring Gatorade in one of my bottles - I need that extra something. Water is great, but isn't going to cut it. Especially if I've got a water stop on the way (which I do).
Overall, this week was full of technology malfunctions, and I did not run my 3-4 miles on Saturday. However, I'm learning more about what my body needs in order to complete this half marathon, and I am starting to feel more and more prepared.
Friday, September 2, 2011
Technology is teh worst sometimes
I live in an area where AT&T fails miserably at times. Today was one of those times.
So my run yesterday was postponed in lieu of helping a friend move, so this morning after doing a few hours of work and study, I headed out for my interval training.
I'm beginning my run and wondering...gee...these quarter mile alerts are coming pretty fast - and its saying I'm running super fast. Wonder what's up?
But hey! I went with it!
Until about a mile and a half in, I wondered why I hadn't been hearing ANY audio alerts. Looked at my phone and run keeper was stuck on 1.05.
Brilliant.
I fiddle-faddled with it and did the usual shenanigans, but to no avail. So I quit the run and re-started.
Except my freaking AT&T signal wouldn't work. Thanks dude, will be moving to VZW when Steve Tim (Cook) releases the new iPhone. Kthxbye
So I said, Ok, I'll run another quarter mile (lucky for me I've done this route a lot, so I know about where the markers are), time it, and then add it.
Long Story Short - I spent about 10 minutes trying to get a freaking signal before it finally worked.
By this point, I was all flustered - not the least bit because I had almost been run over a bunch of times by rude bikers. Then Boo called, and I snapped at him for calling, then I had to go do intervals, and my freaking thing wasn't still working and oh yeah, my inhaler is on empty, so I wasn't getting any medicine when I puffed.
Add all of that together, and I pretty well damn near had either an asthma attack or a panic attack. I pushed myself into a little wooded area and told myself to Calm The $^#T$ Down. Took some time to catch my breath and then continued.
Although RunKeeper says I didn't do but 5 miles, I know I turned around after the 3 mile point, so I'm going to say I fulfilled my obligation of my intervals today.
The intervals were not the worst, if I do say so myself. They were 2 x 2 minutes and 2x 2:30 with a minute slow in-between, and I believe I did a fairly good job on the majority of them!
The biggest accomplishment today was that I was able to recognize an impending panic/asthma attack and stop it before I got hysterical. Even before it was anything more than a tingling in the chest. I also was able to push myself to keep running for around 80% of the run - which isn't bad considering all of the freaking issues.
I also repeat that unless AT&T improves service in my neck of the woods, I'm switching back to VZW. It's 2011 kids, should not be dealing with this issue.
Oh Yeah - and no joint pain - period :D
Tuesday, August 30, 2011
Hill of Doom and Increasing my Mileage? Am I Nuts?
RunKeeper Result
Total Distance: 6.19 Miles
Duration: 1:13:49
Avg Pace: 11:56
Avg Speed: 5:03
Elevation: 202
Today's schedule called for 5-6 miles plus some AIs and GPs. I figure if I just run up the Hill of Doom it'll be enough. But even the full course, I would still be only at 5.4 miles. So I had the bright idea to park at my boo's house and run up to Pacers. So that gave me an additional .8 miles.
It was an awkward run because I had a bag with me, but I muddled through.
Once the real fun run started, I found myself actually keeping up with people for the first mile or so (bonus!). This was even up the hill a little ways. Unfortunately, due to my allergies flaring up and my failure to push myself to keep going, I ended up walking up the last part of the Hill of Doom. But even so, I couldn't talk at the top and was coughing up narsties, so perhaps it wasn't so awful that I walked.
By the bye, can I just say Allergies Fail?
I ended up running downhill with a friend at ~10 min/mile - which is technically an AI for me :) but then my stomach was cramping and I just had to walk for a bit, so I let her run on. Then I delved deep into my reserves and ran for the majority of the way back.
As per usual, last one to finish - but I finished :)
After wine tasting, it dawned on me that if I ran .8 miles to get to Pacers, I would have to walk the .8 back to my car. And I was sad. But I did it.
I did get a bit of stretching in and I'm icing as a precaution, but I feel pretty good - just exhausted. No awful pain during the run - just tiredness. It was about 75 degrees at run time though - which helps.
I will say though that I feel myself progressing each week - and every time I run a little bit farther with somebody, or push myself a little bit more, or find myself running for a longer distance at a faster pace, I can't help but celebrate a little bit.
But now it's 10:00 and I am ready to climb into bed and watch some more nerd!tv.
Total Distance: 6.19 Miles
Duration: 1:13:49
Avg Pace: 11:56
Avg Speed: 5:03
Elevation: 202
Today's schedule called for 5-6 miles plus some AIs and GPs. I figure if I just run up the Hill of Doom it'll be enough. But even the full course, I would still be only at 5.4 miles. So I had the bright idea to park at my boo's house and run up to Pacers. So that gave me an additional .8 miles.
It was an awkward run because I had a bag with me, but I muddled through.
Once the real fun run started, I found myself actually keeping up with people for the first mile or so (bonus!). This was even up the hill a little ways. Unfortunately, due to my allergies flaring up and my failure to push myself to keep going, I ended up walking up the last part of the Hill of Doom. But even so, I couldn't talk at the top and was coughing up narsties, so perhaps it wasn't so awful that I walked.
By the bye, can I just say Allergies Fail?
I ended up running downhill with a friend at ~10 min/mile - which is technically an AI for me :) but then my stomach was cramping and I just had to walk for a bit, so I let her run on. Then I delved deep into my reserves and ran for the majority of the way back.
As per usual, last one to finish - but I finished :)
After wine tasting, it dawned on me that if I ran .8 miles to get to Pacers, I would have to walk the .8 back to my car. And I was sad. But I did it.
I did get a bit of stretching in and I'm icing as a precaution, but I feel pretty good - just exhausted. No awful pain during the run - just tiredness. It was about 75 degrees at run time though - which helps.
I will say though that I feel myself progressing each week - and every time I run a little bit farther with somebody, or push myself a little bit more, or find myself running for a longer distance at a faster pace, I can't help but celebrate a little bit.
But now it's 10:00 and I am ready to climb into bed and watch some more nerd!tv.
Sunday, August 28, 2011
Lost Dog 5k #4!
So I got back from my conference early Friday morning and then proceeded to sleep for the rest of the day. Then I got up, did NOT go to yoga like I was supposed to (bad me) and went to go do my LD 5k.
RunKeeper Result
Distance: 5k
Duration: 33:12
Avg. Pace: 10:31
Race was hot and muggy, but I still think Zoe and I did a fairly good job. I came in 9th of 21 overall - not a bad score anyways.
RunKeeper Result
Distance: 5k
Duration: 33:12
Avg. Pace: 10:31
Race was hot and muggy, but I still think Zoe and I did a fairly good job. I came in 9th of 21 overall - not a bad score anyways.
Tampa Run the Sequel
Sequels are never as good as the original. Thus is the same with this run.
I had been canvassing the Tampa Convention Center all day, trying to rid myself of the 1200 pamphlets I had brought down with me. Around 4:30, I decided to go out for my run - seeing a big black cloud in the distance and hoping I would have a repeat of Le Monsoon.
No such luck.
So not only was I exhausted from running around a conference for four days, but now it was supah!Hot and sunny outside. That and I had a 6pm dinner date with my clients. So I decided to rein it in early, and only did a little bit:
Runkeeper Result
Total Distance: 4.29 miles
Duration: 53:50 (yikes)
Avg. Pace: 12:32
Avg Speed: 4.79
Elevation: 178
Avg heart rate: 157
My immediate comments were "Blargh - Exhausted from Conference." Think that sums it up.
I had been canvassing the Tampa Convention Center all day, trying to rid myself of the 1200 pamphlets I had brought down with me. Around 4:30, I decided to go out for my run - seeing a big black cloud in the distance and hoping I would have a repeat of Le Monsoon.
No such luck.
So not only was I exhausted from running around a conference for four days, but now it was supah!Hot and sunny outside. That and I had a 6pm dinner date with my clients. So I decided to rein it in early, and only did a little bit:
Runkeeper Result
Total Distance: 4.29 miles
Duration: 53:50 (yikes)
Avg. Pace: 12:32
Avg Speed: 4.79
Elevation: 178
Avg heart rate: 157
My immediate comments were "Blargh - Exhausted from Conference." Think that sums it up.
Tuesday, August 23, 2011
Going for a swim in Tampa!
So I'm down here in Tampa and swore to myself that I would continue with my half training in the middle of this conference craziness.
So last night, I had the brilliant idea that I would get up at o-dark-thirty and go for a run in Tampa.
O-Dark-Thirty came around and I was like, "blargh." Not to mention it was pitch-black.
Let's see, go for a run in the dark in a city that I am not familiar with? Ok sureeeee!
So I rolled over (and was not able to go back to sleep) and went along with my day, keeping in the back of my mind how awful it was going to be to run.
Around 6:30, I decided to head out, just as a black cloud decended over Tampa. And then it monsooned.
Now, I'm actually the kind of person who loves to run in the rain. I get overheated really easily and the rain is always there to cool me off.
So out I go into the rain shower. And it was a shower, indeed. My hotel shower has less pressure than the rain coming down.
Here's my runkeeper result:
RunKeeper
Total Distance: 5.0M
Duration: 1:01:28
Avg. Pace 12:17
Avg Speed: 4.88
Climb: 108ft
So not the worst, considering my shoes were soaked, I was running through about an inch of water and being unable to see for the second half due to rain pelting me in the eye.
What was odd was that I wasn't even focused on the run. Yeah, my knees hurt, and yeah there was a little soreness at the end of it, but I ran it and did pretty well for running through rain!
So I've had a glass and a half of wine, so that's all for now. Main points of the run: Rained like hell, didn't really feel good or bad (or even feel like I ran five miles), and now I'm icing my ankles, then my knees.
That's all for now, folks! More running on Thursday :)
So last night, I had the brilliant idea that I would get up at o-dark-thirty and go for a run in Tampa.
O-Dark-Thirty came around and I was like, "blargh." Not to mention it was pitch-black.
Let's see, go for a run in the dark in a city that I am not familiar with? Ok sureeeee!
So I rolled over (and was not able to go back to sleep) and went along with my day, keeping in the back of my mind how awful it was going to be to run.
Around 6:30, I decided to head out, just as a black cloud decended over Tampa. And then it monsooned.
Now, I'm actually the kind of person who loves to run in the rain. I get overheated really easily and the rain is always there to cool me off.
So out I go into the rain shower. And it was a shower, indeed. My hotel shower has less pressure than the rain coming down.
Here's my runkeeper result:
RunKeeper
Total Distance: 5.0M
Duration: 1:01:28
Avg. Pace 12:17
Avg Speed: 4.88
Climb: 108ft
So not the worst, considering my shoes were soaked, I was running through about an inch of water and being unable to see for the second half due to rain pelting me in the eye.
What was odd was that I wasn't even focused on the run. Yeah, my knees hurt, and yeah there was a little soreness at the end of it, but I ran it and did pretty well for running through rain!
So I've had a glass and a half of wine, so that's all for now. Main points of the run: Rained like hell, didn't really feel good or bad (or even feel like I ran five miles), and now I'm icing my ankles, then my knees.
That's all for now, folks! More running on Thursday :)
Sunday, August 21, 2011
Long Run #2 and Lost Dog 5k #3
Wait a minute, you may ask, where's the race report from the LD Race #3?
Here it is....
Long Story Short - Rained out. Not heartbroken about it or anything because I think I needed an extra day off. Not that it did any good....
Long Run #2
Yesh, I got like 7 more of these don't I?
RunKeeper Result
Distance: 7.00 miles
Duration: 1:28:48
Avg. Pace: 12:41
Avg. Speed: 4.73
Elevation: 113ft
Avg. Heart Rate: 162
Peak Heart Rate: 186
Weather: Breezy and Hot - last mile was intense :P
I knew this run would be rough because A) I started an hour later than previous B) My boo spent the night and so I didn't get to bed on time C) It was hot, sunny, and not raining
I hate half a balance bar this morning, and half a cup of coffee, which were not digesting easy for me. So I opted for some yogurt too and downed almost 20 oz of water.
The first .75 miles I must have slept through because I don't even remember getting that far.Knees started to hurt around that time, but I kept going. Took basically the same route I had taken last time, though I didn't take as many detours so it was a little farther. Knees started to really kill me around mile 2, so I stopped and stretched for a minute, letting them shake out a little bit.
Hopped back on it and kept going, all the way to 3.5 miles. Stopped again in the shade and stretched. Felt my second wind and then turned to go home. I took a small detour by the water, but I did stop to grab some water (and didn't turn off run keeper, so there's at least half a minute of me standing around). Headed back the same way and felt the sun starting to beat on me, which slowed me down.
Like I said above, the last mile was rough, and I even allowed myself to walk some of it because the sun was really starting to bear down (it was around 10AM at this point).
But the bottom line is that I did my full mileage today, and even though it was bad, I am still proud of myself.
Now, we'll see how I feel on the plane tonight. :P
I also decided that the next long run that I do I'm going to go south on the GW parkway, so I can actually practice on the route I will be taking.
Here it is....
Long Story Short - Rained out. Not heartbroken about it or anything because I think I needed an extra day off. Not that it did any good....
Long Run #2
Yesh, I got like 7 more of these don't I?
RunKeeper Result
Distance: 7.00 miles
Duration: 1:28:48
Avg. Pace: 12:41
Avg. Speed: 4.73
Elevation: 113ft
Avg. Heart Rate: 162
Peak Heart Rate: 186
Weather: Breezy and Hot - last mile was intense :P
I knew this run would be rough because A) I started an hour later than previous B) My boo spent the night and so I didn't get to bed on time C) It was hot, sunny, and not raining
I hate half a balance bar this morning, and half a cup of coffee, which were not digesting easy for me. So I opted for some yogurt too and downed almost 20 oz of water.
The first .75 miles I must have slept through because I don't even remember getting that far.Knees started to hurt around that time, but I kept going. Took basically the same route I had taken last time, though I didn't take as many detours so it was a little farther. Knees started to really kill me around mile 2, so I stopped and stretched for a minute, letting them shake out a little bit.
Hopped back on it and kept going, all the way to 3.5 miles. Stopped again in the shade and stretched. Felt my second wind and then turned to go home. I took a small detour by the water, but I did stop to grab some water (and didn't turn off run keeper, so there's at least half a minute of me standing around). Headed back the same way and felt the sun starting to beat on me, which slowed me down.
Like I said above, the last mile was rough, and I even allowed myself to walk some of it because the sun was really starting to bear down (it was around 10AM at this point).
But the bottom line is that I did my full mileage today, and even though it was bad, I am still proud of myself.
Now, we'll see how I feel on the plane tonight. :P
I also decided that the next long run that I do I'm going to go south on the GW parkway, so I can actually practice on the route I will be taking.
Thursday, August 11, 2011
I can haz intervals?
I am feeling fairly proud of myself tonight!
Not only did I run 5 miles with somebody else (bonus!) but I ran five miles (even more bonus!) and I even did the right workout for my training (ding! ding! ding! extra super bonus round!)
On with the run report....
RunKeeper Result
Distance: 5.13 Miles
Duration: 53:55
Avg Pace: 10:30 (!!!!! more on this later)
Avg Speed: 5.71 mph
Climb: 113 feet
Weather: Balmy 83 degrees, low humidity
What I ate:
- Pasta for lunch, NUUN around 5pm, then water and two mozzarella sticks during happy hour, and a banana on my way to run - though I felt the banana around mile 3.5. 2 full bottles of water, starting around noon.
Tonight's run was 2 miles steady, then 7 1 minute intervals of run fairly fast, then rest, then 2 miles steady. I began running with a Pacers friend for the first two miles and mentioned that I was half training. She indicated that she too was training for the same race, but was without her GPS watch. I told her I was running intervals and she obliged to join me.
Hooray!
Well her "running steady pace" was probably an aerobic interval for me (oh well) so the first two miles we averaged about 10:23 per mile - which is pretty awesome for me! I think I goofed on the splits, because looking at the pace, it's all over the place, but we did seem to get two splits of under 10 (even an 8:11!) Finally, the last 2 miles was run at a pace of 10:40/mile.
I would just like to point out that this is the fastest I've ever run a pacers run - let alone a 5M pacers run.
<-- Gold Star
So that's all for tonight - I'm rightfully exhausted and ready to sleep. Tomorrow is Lost Dog 5k #2, so you'll see more about that tomorrow.
Not only did I run 5 miles with somebody else (bonus!) but I ran five miles (even more bonus!) and I even did the right workout for my training (ding! ding! ding! extra super bonus round!)
On with the run report....
RunKeeper Result
Distance: 5.13 Miles
Duration: 53:55
Avg Pace: 10:30 (!!!!! more on this later)
Avg Speed: 5.71 mph
Climb: 113 feet
Weather: Balmy 83 degrees, low humidity
What I ate:
- Pasta for lunch, NUUN around 5pm, then water and two mozzarella sticks during happy hour, and a banana on my way to run - though I felt the banana around mile 3.5. 2 full bottles of water, starting around noon.
Tonight's run was 2 miles steady, then 7 1 minute intervals of run fairly fast, then rest, then 2 miles steady. I began running with a Pacers friend for the first two miles and mentioned that I was half training. She indicated that she too was training for the same race, but was without her GPS watch. I told her I was running intervals and she obliged to join me.
Hooray!
Well her "running steady pace" was probably an aerobic interval for me (oh well) so the first two miles we averaged about 10:23 per mile - which is pretty awesome for me! I think I goofed on the splits, because looking at the pace, it's all over the place, but we did seem to get two splits of under 10 (even an 8:11!) Finally, the last 2 miles was run at a pace of 10:40/mile.
I would just like to point out that this is the fastest I've ever run a pacers run - let alone a 5M pacers run.
<-- Gold Star
So that's all for tonight - I'm rightfully exhausted and ready to sleep. Tomorrow is Lost Dog 5k #2, so you'll see more about that tomorrow.
Tuesday, August 9, 2011
Run #1 - Up, Up, and Ergh
So today was the official kick-off for my half training. According to my Runner's World Half Marathon Schedule, today was supposed to be 2 miles, with 7x1:00 (minute) Aerobic Intervals, then another two miles.
Tuesdays are also Pacers Fun Runs, which include the Hill of Doom © (more on that later), which doesn't lend itself to doing intervals, as you're just trying to make it up the hill.
So looking ahead to Thursday, I noted that there was a 4 miler scheduled, with four "gentle pick-ups" (slowly running faster until you can't run anymore).
Ah-ha!
So I'm switching up the routine, much like I'm switching Saturdays' 3-4 miler to Friday as the next Lost Dog 5k. Looking forward to my first long run on Sunday though.
So back to today's run:
RunKeeper Result
Total Distance: 3.91 Miles
Duration: 45:10
Avg Pace: 11:32
Climb: 175 Ft
If you click on the RunKeeper result, you can see that smack-dab in the middle of the run is the Hill of Doom ©. I have been able to run up this hill once in the 5 months I've been running with Pacers, and that was the first night I attempted it. Tonight's running buddy, Carson, said that it might be a mental block - now that I know how bad it is, I psych myself into not doing it.
So I'm telling you, internets, that I will run the hill next week.
Today's run was smattered with a random asthma flare-up, which may have to do with the fact that I took my inhaler about five hours early, and didn't puff again until I was in the middle of running, which meant I didn't get any medication. Not to mention the intense burning in my boot-ay from the Hill of Doom ©.
However, running with Carson on the way down proved to be a good way to keep going, so barring any more random asthma attacks, I will run the hill next week.
You hear that? I will run the hill next week.
Two other points of note from tonight's jaunt:
1. I think I need to hang back and run slow and not get caught up in all of the supah!runners that go springing off towards the hill like antelope. Looking at my pace, for the first half mile I'm running a good 9 minute mile - which is waaaaaay too fast for me.
2. I also am flirting with the idea of trying the hill by myself, and seeing what I can do without the self-inflicted pressure of having to run "fast." If I can prove to myself that I can run up and down the hill with no problems, then I think I can do it with the group.
So, all in all, first "training" run was ok. A long way to go to get to 13.1, but I feel like I'm on my way!
Tuesdays are also Pacers Fun Runs, which include the Hill of Doom © (more on that later), which doesn't lend itself to doing intervals, as you're just trying to make it up the hill.
So looking ahead to Thursday, I noted that there was a 4 miler scheduled, with four "gentle pick-ups" (slowly running faster until you can't run anymore).
Ah-ha!
So I'm switching up the routine, much like I'm switching Saturdays' 3-4 miler to Friday as the next Lost Dog 5k. Looking forward to my first long run on Sunday though.
So back to today's run:
RunKeeper Result
Total Distance: 3.91 Miles
Duration: 45:10
Avg Pace: 11:32
Climb: 175 Ft
If you click on the RunKeeper result, you can see that smack-dab in the middle of the run is the Hill of Doom ©. I have been able to run up this hill once in the 5 months I've been running with Pacers, and that was the first night I attempted it. Tonight's running buddy, Carson, said that it might be a mental block - now that I know how bad it is, I psych myself into not doing it.
So I'm telling you, internets, that I will run the hill next week.
Today's run was smattered with a random asthma flare-up, which may have to do with the fact that I took my inhaler about five hours early, and didn't puff again until I was in the middle of running, which meant I didn't get any medication. Not to mention the intense burning in my boot-ay from the Hill of Doom ©.
However, running with Carson on the way down proved to be a good way to keep going, so barring any more random asthma attacks, I will run the hill next week.
You hear that? I will run the hill next week.
Two other points of note from tonight's jaunt:
1. I think I need to hang back and run slow and not get caught up in all of the supah!runners that go springing off towards the hill like antelope. Looking at my pace, for the first half mile I'm running a good 9 minute mile - which is waaaaaay too fast for me.
2. I also am flirting with the idea of trying the hill by myself, and seeing what I can do without the self-inflicted pressure of having to run "fast." If I can prove to myself that I can run up and down the hill with no problems, then I think I can do it with the group.
So, all in all, first "training" run was ok. A long way to go to get to 13.1, but I feel like I'm on my way!
Sunday, August 7, 2011
Yoga for Runners
(Last Post tonight, I promise)
So the other thing that I make sure I do on a weekly basis is to attend a yoga class. I developed a bout of runner's knee last October due to lack of stretching, and have been working a Wednesday class into my routine since March. But I saw a class that caught my eye:
Yoga For Runners!
Oh heck to the yeah!
The two hour class was awesome. My legs haven't felt so loose in forever, and I was even able to sit cross-legged without pain. None of the poses were anything I hadn't done before - and happily, I was one of the most limber people in the room (hooray for being good at something!). But to be honest, I was thankful to have been practicing yoga weekly, because I could tell the pain that everyone else was in, and remember the first yoga class I had taken after a while.
Learned some things too, like how to take a tennis ball and work tension out of your butt, thighs, calves, and ankles. Also learned that I need to stretch the tops of my feet, as it means I have ankle tightness. Most importantly, I had a good two hours of intense stretching.
I asked dude-girl teacher about doing yoga on my "rest" days, and she said to make sure I take a class that doesn't do too much, and that twice a week would be great. I think I might double up on yoga classes over the next two months, just because I will be increasing my mileage so much. Won't hurt, anyways!
I also told dude-girl teacher if she'd consider teaching a yoga for runners as a weekly class - I would totally sign up for that!
So the other thing that I make sure I do on a weekly basis is to attend a yoga class. I developed a bout of runner's knee last October due to lack of stretching, and have been working a Wednesday class into my routine since March. But I saw a class that caught my eye:
Yoga For Runners!
Oh heck to the yeah!
The two hour class was awesome. My legs haven't felt so loose in forever, and I was even able to sit cross-legged without pain. None of the poses were anything I hadn't done before - and happily, I was one of the most limber people in the room (hooray for being good at something!). But to be honest, I was thankful to have been practicing yoga weekly, because I could tell the pain that everyone else was in, and remember the first yoga class I had taken after a while.
Learned some things too, like how to take a tennis ball and work tension out of your butt, thighs, calves, and ankles. Also learned that I need to stretch the tops of my feet, as it means I have ankle tightness. Most importantly, I had a good two hours of intense stretching.
I asked dude-girl teacher about doing yoga on my "rest" days, and she said to make sure I take a class that doesn't do too much, and that twice a week would be great. I think I might double up on yoga classes over the next two months, just because I will be increasing my mileage so much. Won't hurt, anyways!
I also told dude-girl teacher if she'd consider teaching a yoga for runners as a weekly class - I would totally sign up for that!
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