When you run to stay in shape you often only keep track of your mileages, since numbers are fun and your speed. But I should really also mention how often I just rest from running. Life is all about balance. So I try to go running when I feel like running. If I don't feel like it I try to rest that day.
After running 10 miles on Sat, and then racing in a speedy 5k on the next day, I did nothing on Monday (except garden a lot). My back was sore and my legs fatigued on Tuesday and that along with a rainstorm led my training team to cycle indoors instead of run. I was relieved to not push my legs with another run. Today, Wednesday, I might still rest from running as I feel fatigued.
I'll save up my energy for a run on Thursday morning when Nate can help watch the kids.
I plan to keep running my 20 miles a week...but that includes days of rest which are relaxing and allow my legs to recover their vigor.
Wednesday, February 24, 2010
Saturday, February 20, 2010
10 miles - how to plan
Today our training group of about 50 runners/joggers/walkers ran 10 miles through the vacant subdivisions left half built during the recession. We ran past the vacant mall (it's a skeletal half built structure) and on into the country (which was really only a block away). Lots of streets built that start and then end in the middle of fields. Some real estate moguls dream of where to turn country into the suburbs that ended in the middle of a cow pasture when real estate value plummeted. So the slick and vacant suburban streets to nowhere turn into old country roads where motorist speed by at 60 mph and we diligent job on the left side of the road so that we can see them coming.
It was an eerie experience jogging along such a landscape and then out into the wineries and chicken farms that dot the highway. When you run 10 miles you actually get to see a lot of territory even if you are running an out and back course.
Our trainer asked us to consider whether we associate or disassociate while running in order to push ourselves to go the distance. To associate you think of your body and how it's performing and focus on technique or even on the pain to push to through it. Or to disassociate you might plug in a IPOD or play mind games with yourself so that you DON'T focus on your body. I spent my run noticing how I use both these tools while running and how overtime they have helped me speed up and go longer.
Some tricks I use:
Music on the IPOD - disassociate
Speeding up my hand turnover - associate
Gliding my feet forward (not up and down) - associate
Counting down from a high number - disassociate
Pushing the pace hard during a specific song - associate
Important Tools:
Fuel - ShotBlocs, water, Gatoraid
Socks that don't rub
Dress down so that the first mile feels cold
Watch (timing is key)
Today some folks were running ten miles for the first time in their lives.
They struggled near the end with fueling problems or getting lost because they didn't track how they ran the out portion of the course. Training is both mental and physical and I guess I had forgotten how many tools I use unconsciously or consciously to stay focused, fueled, and on track. I messed up a bit with fueling
by forgetting my fuel and had to rely on some stale gummy fuel that our coaches provided.
10 miles took around 1:35 for me to run (but I forgot to start by watch right and left my Garmin in my purse) So we can all make mistakes. Running 10 miles takes preparation and sometimes I forget things, but the more I do it the more confidence I have that I know how to complete the distance despite the mishaps.
It was an eerie experience jogging along such a landscape and then out into the wineries and chicken farms that dot the highway. When you run 10 miles you actually get to see a lot of territory even if you are running an out and back course.
Our trainer asked us to consider whether we associate or disassociate while running in order to push ourselves to go the distance. To associate you think of your body and how it's performing and focus on technique or even on the pain to push to through it. Or to disassociate you might plug in a IPOD or play mind games with yourself so that you DON'T focus on your body. I spent my run noticing how I use both these tools while running and how overtime they have helped me speed up and go longer.
Some tricks I use:
Music on the IPOD - disassociate
Speeding up my hand turnover - associate
Gliding my feet forward (not up and down) - associate
Counting down from a high number - disassociate
Pushing the pace hard during a specific song - associate
Important Tools:
Fuel - ShotBlocs, water, Gatoraid
Socks that don't rub
Dress down so that the first mile feels cold
Watch (timing is key)
Today some folks were running ten miles for the first time in their lives.
They struggled near the end with fueling problems or getting lost because they didn't track how they ran the out portion of the course. Training is both mental and physical and I guess I had forgotten how many tools I use unconsciously or consciously to stay focused, fueled, and on track. I messed up a bit with fueling
by forgetting my fuel and had to rely on some stale gummy fuel that our coaches provided.
10 miles took around 1:35 for me to run (but I forgot to start by watch right and left my Garmin in my purse) So we can all make mistakes. Running 10 miles takes preparation and sometimes I forget things, but the more I do it the more confidence I have that I know how to complete the distance despite the mishaps.
Saturday, February 13, 2010
A One Year Old Child
Today we celebrate Zoe's birthday a few weeks before the actual day.
This time last year I was fully pregnant waiting to meet my baby girl and weighing about 75 pounds more than I do now.
Right now, in my life, I can really say I am truly happy. Each day I get to celebrate my children and my home, and my husband, and my health. I live in the land of plenty and I do not want. Zoe is walking, flirting, giggling, and is such a joy to be with and so is Lincoln and my nephews Joel and Ned.
Yesterday I was presented with a full-time job offer to return to work. It would add some serious money to our family income. However, I'm finding, my heart is just happy doing what I'm doing. I feel crazy with delight. Perhaps even crazy enough to say, "No thanks." Crazy.
So my run this morning was spent pondering these things. I have until Tuesday to make up my mind. But is my mind already made up?
Not sure. I can be flexible.
It felt great to run 9 miles this morning in the following timeframes.
Mile 1 = 9:23
Mile 2 = 9:19
Mile 3 = 9:07
Mile 4 = 9:20
Mile 5 = 9:42
Mile 6 = 9:46
Mile 7 = 9:40 (66:19)
Mile 8 = 9:43 (76:03)
Mile 9 = 9:00 something
Total = 85:00 (9:30 pace)
I definitely couldn't have done this a year ago!
This time last year I was fully pregnant waiting to meet my baby girl and weighing about 75 pounds more than I do now.
Right now, in my life, I can really say I am truly happy. Each day I get to celebrate my children and my home, and my husband, and my health. I live in the land of plenty and I do not want. Zoe is walking, flirting, giggling, and is such a joy to be with and so is Lincoln and my nephews Joel and Ned.
Yesterday I was presented with a full-time job offer to return to work. It would add some serious money to our family income. However, I'm finding, my heart is just happy doing what I'm doing. I feel crazy with delight. Perhaps even crazy enough to say, "No thanks." Crazy.
So my run this morning was spent pondering these things. I have until Tuesday to make up my mind. But is my mind already made up?
Not sure. I can be flexible.
It felt great to run 9 miles this morning in the following timeframes.
Mile 1 = 9:23
Mile 2 = 9:19
Mile 3 = 9:07
Mile 4 = 9:20
Mile 5 = 9:42
Mile 6 = 9:46
Mile 7 = 9:40 (66:19)
Mile 8 = 9:43 (76:03)
Mile 9 = 9:00 something
Total = 85:00 (9:30 pace)
I definitely couldn't have done this a year ago!
Tuesday, February 09, 2010
A Speed Ladder
Tonight our group did a fun workout that was different than the long run or tempo run, it was speedwork around the track. Each lap around the track is around 400 meters.
The workout and my pace is below:
800 meter warmup
400 meter run (1:50)
1 minute walk
800 meter run (4:00)
1:30 minute walk
1200 meter run (6:10)
2 minute walk
800 meter run (4:10)
1 minute walk
400 meter run (1:50)
800 meter cooldown (4:20)
So we ran around 3.25 miles and I ran on average near an 8 minute mile.
I can't believe how much faster I am getting. It just is amazing to me. Whenever I look down at my watch and see my pace lingering around 8 or even 7:50 pace and I feel good I just say to myself, "if feels good keep at it."
My teammates are real encouraging and told me today that I am one of the fast runners, no longer considered a jogger. I remind them that for seven plus years I ran around an 11 minute mile on my regular runs and that this new pace, which puts me at the head of the crowd surprises me. No one really believes me when I say this, least of all myself.
Anyways, I recommend the workout we did today. It was fun and it forces you to try and maintain a fast pace the entire run. And Jenny I think you will just get faster and faster as your body gets healthier. Track work like this can do wonders too.
The workout and my pace is below:
800 meter warmup
400 meter run (1:50)
1 minute walk
800 meter run (4:00)
1:30 minute walk
1200 meter run (6:10)
2 minute walk
800 meter run (4:10)
1 minute walk
400 meter run (1:50)
800 meter cooldown (4:20)
So we ran around 3.25 miles and I ran on average near an 8 minute mile.
I can't believe how much faster I am getting. It just is amazing to me. Whenever I look down at my watch and see my pace lingering around 8 or even 7:50 pace and I feel good I just say to myself, "if feels good keep at it."
My teammates are real encouraging and told me today that I am one of the fast runners, no longer considered a jogger. I remind them that for seven plus years I ran around an 11 minute mile on my regular runs and that this new pace, which puts me at the head of the crowd surprises me. No one really believes me when I say this, least of all myself.
Anyways, I recommend the workout we did today. It was fun and it forces you to try and maintain a fast pace the entire run. And Jenny I think you will just get faster and faster as your body gets healthier. Track work like this can do wonders too.
Sunday, February 07, 2010
8 miles - getting faster
Yesterday I ran 8 miles in around 77 minutes, at`around 9:52 pace.
This is slower than I'd like to go but I am faster than before.
Some past 8 miler training times are below:
August 2005: 105 minutes
August 2010: 86 minutes
Sept 2010: 90 minutes (in half marathon)
Feb 2010: 77 minutes
So it is good to see that I am getting faster.
Mile Aug-09 Feb-10
1 9:46 9:44
2 9:51 9:31
3 10:30 9:23
4 11:11 9:38
5 10:22 10:23
6 11:37 9:51
7 11:07 10:04
8 10:41 10:00
I can run 8 minute mile pace when I'm only running for say 4 miles.
I find myself holding back my pace and taking it easy on long run days.
I'd like to push the pace to more like 9:15 next week when we run 9 miles.
My goal isn't just to finish another half marathon but to set a strong PR at that distance which means to run fast as well as long.
A long distance gets in your head and you think if I go out to fast I'll not have enough left at the end. This can be wise but sometimes I think it can also make me complacent. I will try to start out with the 9 min/mile pace group and stick with them for 9 miles.
This is slower than I'd like to go but I am faster than before.
Some past 8 miler training times are below:
August 2005: 105 minutes
August 2010: 86 minutes
Sept 2010: 90 minutes (in half marathon)
Feb 2010: 77 minutes
So it is good to see that I am getting faster.
Mile Aug-09 Feb-10
1 9:46 9:44
2 9:51 9:31
3 10:30 9:23
4 11:11 9:38
5 10:22 10:23
6 11:37 9:51
7 11:07 10:04
8 10:41 10:00
I can run 8 minute mile pace when I'm only running for say 4 miles.
I find myself holding back my pace and taking it easy on long run days.
I'd like to push the pace to more like 9:15 next week when we run 9 miles.
My goal isn't just to finish another half marathon but to set a strong PR at that distance which means to run fast as well as long.
A long distance gets in your head and you think if I go out to fast I'll not have enough left at the end. This can be wise but sometimes I think it can also make me complacent. I will try to start out with the 9 min/mile pace group and stick with them for 9 miles.
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