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Archive for April, 2010

Doing my best

I had to help a friend out with her dental board exams today so it was later in the afternoon (and quite warm) before I was able to head out for a run. My half marathon is in two weeks! So I had a long run (9-11 miles) scheduled for today.

When I got started, I felt great. Running felt easy today! But unfortunately, about 1.5 miles in, I had to go to the bathroom (no. 2, sorry if that’s TMI). I was not near a good place to go to the bathroom at the time so I kept on running.

I ran 4 miles in 40 minutes.

I carried a water bottle and took a minute walk break to drink water every 15 minutes. I felt really good about that time and distance, even though I set out to do a much longer run. Honestly, I’m sure the heat would’ve gotten to me not much longer into it. I thought about going back out after I stopped at home, but Suzie was being so cute, so I decided to be a good mama and take her to the dog park instead.

So I consider this all a success 🙂 I did the best I could for today and that’s all I can ask for.

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We had quite the rainy, cool day on Friday so I was forced inside to visit an old enemy friend, Ms. Treadmill!

I warmed up for 5 minutes and then ran 3.25 miles in 35 minutes before cooling down for another 5. I’m not worried about pace since this was on the treadmill. I gradually increased my speed from 5.0-6.0 over the course of 33 minutes and then the last few I sprinted between 6.0-7.0 which felt really good.

I was a sweaty mess when it was over!

I also decided to do some weights yesterday because I had time. I didn’t feel like doing multiple sets of anything, so I just did a bunch of exercises and tried to hit all the muscle groups I could.

  • Chest press + flyes (combo move) – 10 lbs, 12 reps
  • Bicep curls + Shoulder presses – 7.5 lbs, 12 reps
  • Lateral raises – 5 lbs, 12 reps
  • Front raises – 5 lbs, 12 reps
  • Bicep curls alone – 10 lbs, 12 reps
  • Tricep overhead extension – 12.5 lbs (single dumbbell), 12 reps
  • Bent over rows – 7.5 lbs, 12 reps
  • Reverse flyes – 7.5 lbs, 12 reps
  • Dead lifts – 10 lbs, 12 reps
  • Push ups – 10 reps
  • Tricep dips on bench – 10 reps
  • Side bends – 5 lbs, 25 reps (each side)
  • Leg curl machine – 55 lbs, 12 reps
  • Leg extension machine – 55 lbs, 12 reps
  • Sit ups with medicine ball – 25
  • Side to side twists with medicine ball – 25 (each side)

It never ceases to amaze me how I don’t feel like I did that much until I come back here and write about it! I feel pretty darn proud now 🙂

I’m hoping to take my dog for a nice long walk later today since I’m off work. The sun is out but I’m still waiting for it to warm up a bit more out there!

Happy Friday 🙂

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Just keep moving

The past couple of days have been sort of random as far as exercise goes.

Yesterday, I decided to soak up the warm weather and sun (since we’re expecting rain/storms today) and took several short walks adding up to 65 minutes. Then I called off a planned run last night to do some baking, frying, and wine drinking!

This morning I got up super early to hit the gym at 6:30 a.m. since I won’t have time to work out later today (another darn dental appointment).

I ran 1.77 miles on the treadmill in 20 minutes, plus a five minute warm up (total distance: 2.02 miles). After a quick shower and moving my car, I walked another mile into work, which feels so good on these warm Spring mornings 🙂

I didn’t get as much done as I would’ve liked but something is always better than nothing. I’ll get a couple more short walks in during the day too, if it’s not raining. As long as I am moving, everything is fine!

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Itching for a run

As I was thinking about what to do for a workout today, I wasn’t going to run. I had planned on doing some light cardio and weights at the gym, especially since our weather was supposed to be more unstable including periods of rain or storms.

But…as usual, the forecasts were wrong and the weather was actually quite beautiful. I went out to run an errand before leaving work and I knew right then, I was going to run outside today! There was no way I was working out indoors on such a day. It was all I could think about the last hour of work 🙂

I didn’t want to do too much since I’m still technically recovering from the race on Saturday, so I decided to do an easy 2 miles in walk-run intervals (2 minutes walking, 3 minutes running, repeat).

  • Distance: 2 miles
  • Time: 23:22
  • Average Pace: 11:41/mile

For me, that is a pretty slow pace but since I used walking breaks (to avoid injury) and it was 85 degrees outside, it was good for today.

Afterwards, I came inside, stretched the heck out of my quads and did some quick upper body weights and ab moves before going home for the day.

The run felt really good. Better than most 2 milers I’ve done recently. I think the 10 miler enhanced my confidence greatly. I could’ve run more than I did but I didn’t want to push it. I’m planning on more running tomorrow, so we’ll see how it goes.

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I am not even quite sure how to begin this post. This was probably the most fun I’ve had at a race in a long time, if not ever!

The weather at the start was perfect: it was warm (low 60’s), overcast and a bit breezy. I wore a tank top and capri yoga-type pants. The two previous years at this same race, I was dressed in layers!

Before the race, I had gone back and forth with my game plan. I thought about walk-running, but could I really stand to look at my watch that much? How soon did I need to start? Even though I had been thinking about this for a few days, I still hadn’t made up my mind.

So, Farrah and I decided to run the first mile and see how it went (9:18). Then we thought we’d do the first three miles before taking a break. Then we got into Iroquois Park and took it one mile at a time with all the hills.

The hills I had been dreading a bit and I have to say…they weren’t that bad. I should train at Iroquois before the races next year, because as soon as I get in there, I realize they really aren’t so bad.

Before we knew it, we were between mile 6 and 7 coming out of the park and it started to pour down rain. What?! It had gotten so warm though that it felt good. Both of us had some chafing after the race but other than that, the rain did not set us back very much.

It was also raining hard when I got back to the car later (luckily I got in before it hit really hard):

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When we got to mile 9, which is my least favorite of the entire race due to this massive incline up a road (which we do on our training runs sometimes), Farrah grabbed my hand and led me, running up that hill. I did it!

After that it was smooth sailing, into the football stadium and around the field one time before we hit the finish line…

WE.RAN.THE.ENTIRE.RACE!

  • Distance: 10 miles
  • Official time: 1:47:22
  • Average Pace: 10:44/mile

Edited to add: Another blogger who ran this race says the distance is actually 10.18 miles, so my average pace would’ve really been more like 10:33/mile 🙂 Sweet!

That was so not the plan! But, I seriously could not be happier with how I finished (my 2nd best time at this course). I was shooting for under 2 hours and incorporating some walking breaks but I really didn’t need them. This was also the first race I’ve ever done in the rain!

I did walk through the water stops (which I only took 2) and stopped to use the bathroom once. That was it!

The best part is, I feel great. I’m not very tired, my legs are just a little sore but nothing like previous long runs. I took Advil and put Golden Tiger on my calves and feet as soon as I was done.

I’ve been moving around a lot, I have found that sitting for long periods of time just makes me more sore. But I do plan on taking it easy tonight 😉

Thank you everyone for all your support. I can’t believe I get to do this all over again when I run the mini-marathon, three weeks from today! Having completed 10 miles, I’m feeling pretty good about it now.

NEVER underestimate yourself. You are able to do more than you think 🙂

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Yesterday, in preparation for my 10 mile race on Saturday, I decided to try out some walk-running. After chatting with some folks on Twitter and doing my own research, I came to the conclusion that I need to pace myself for this race. I found some really useful tips on Jeff Galloway’s site, which hit home for me:

Most runners will record significantly faster times when they take walk breaks because they don’t slow down at the end of a long run.

By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity.

Walk breaks will significantly speed up recovery because there is less damage to repair.

Sounds good to me! I’m going to try to use this method during the race to keep from fatiguing and also to speed up recovery. I am usually pretty sore after long runs so if walking breaks will help, I’m all for it. Still planning on some ice, epsom salts and Golden Tiger too though 🙂

It’s funny, I actually learned how to run using a walk-run method, but once I built up to the 30 minutes of straight running, I went to all running/no walking. In 2008, I ran my first 5k, 10k, 10-miler and half marathon, all without taking any walking breaks whatsoever.

I’m not that diligent in my training anymore, so I need to incorporate walking breaks now if I am going to make it through this 10 miler and upcoming half marathon (in three weeks)! I think I probably should’ve started this sooner, but oh well.

Yesterday afternoon, I headed over to a park near my work, where each lap around the track is 0.5 mile. I ran for 4 minutes and walked for 1 until I finished 2 miles. It was a little bit slower because of the walking breaks and the fact that it was 80 degrees yesterday (and sunny) but I’m still pleased with the time.

  • Time: 20:37
  • Distance: 2 miles
  • Average Pace: 10:19/mile

Afterwards, I went back to the gym to stretch and do some strength training. I did almost the exact same routine that I did last time I strength trained, which was March 24th, dear Lord 😉

My back, shoulders and abs are sore today so I must’ve done something right 😉 I’m planning to rest up today and may even take a bath tonight to soak my legs since they have been a little bit sore this week.

However, since the weather is so nice, I have a feeling I’ll be taking a nice walk or two at some point today.

How do you train for long races? Do you run it all or incorporate some walking breaks?

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