Tonight was my first lactate threshold workout and I really hope I did it right because it kicked my butt! I did 8 total miles with 2 miles as a warmup, 4 miles at half marathon pace, and 2 miles as a cool down.
My first two warm up miles were 8:39 min./mi. and 8:33 min./mi. In retrospect, these were probably a bit too fast for a warm-up. I should probably aim around 8:45 or 9:00 min./mi. My next four miles I tried to do at half marathon pace. The two half marathons I ran were an 8:22 and 8:30 pace so I was aiming for somewhere around there. Instead I ran an 8:12, 8:04, 8:02 and 7:45. I was really happy to see myself pick up speed with each mile. My last two cool down miles were 9:17 (whoa!) and 9:00. Time really flew by tonight. I had no idea I was out there for 1:07:39. It seemed like half an hour!
I think a lot of the time flying by has to do with the fact that I am running without my iPod. I have no music to listen too and therefore am forced to listen to my body and concentrate on my form. I think my leg turnover has really improved because I haven't had the music to distract me. I'm really working on improving my leg turnover, not running up and down (sometimes I sink down too much into my knees), and keeping my wrists loose.
I also did my upper body workout tonight. It consisted of chest press, prone arm lifts, triceps, chest fly, bicep curls, tricep extensions and push-ups. Whoa! I am definitely going to be sore tomorrow. I haven't lifted with my upper body in sooo long!
Tomorrow I'm scheduled for 4 miles of recovery. I work from home tomorrow and am hoping that the rain/thunderstorms that we're supposed to get aren't around at lunchtime so I can get my run in then. I also hope to get to Healing Tree Yoga for my Pilates class tomorrow night too. I love that class!
Tuesday, June 19, 2007
Saturday, June 16, 2007
Battle with the Tool Belt & Other Notes about Warm Weather Running
I am book smart. That does not mean I have common sense. It was supposed to be a beautiful day today - sunshine, warm weather - and I was going to take advantage of it by doing a general aerobic run. I prepared my tool belt (a.k.a. fuel belt, but termed tool belt by Sarah because one looks like a tool wearing it), put on sunscreen, shorts and tank and headed out at noon. Yup, you heard me. Noon! See no common sense. From 10am-2pm is the hottest part of the day and I decided to go out. Needlesss to say I learned a few things today.
1. I do look like a tool in my fuel belt.
2. I have to battle with my fuel belt to keep it from sliding up my waist.
3. I get really thirsty at noon-time runs on a hot day.
4. I sweat a lot and I like it.
5. I need to plan my fluid intake.
6. Next time I will bring a rag to wipe off all my sweat.
7. I will wear deep woods off even in the day time. A little explanation of that... I had about 50 of those little dead flies stuck to my arms, chest and legs after my run. They must have drowned in my sweat.
The most important thing I learned is that I need to either wake up early and run or run later in the day so I can avoid the hottest part of the day.
I did have a lot of fun out there. I only saw one other person running. It made me feel like I was getting one step up on everyone else who was training. Maybe it's just that they were smart enough to get up early and do it.
1. I do look like a tool in my fuel belt.
2. I have to battle with my fuel belt to keep it from sliding up my waist.
3. I get really thirsty at noon-time runs on a hot day.
4. I sweat a lot and I like it.
5. I need to plan my fluid intake.
6. Next time I will bring a rag to wipe off all my sweat.
7. I will wear deep woods off even in the day time. A little explanation of that... I had about 50 of those little dead flies stuck to my arms, chest and legs after my run. They must have drowned in my sweat.
The most important thing I learned is that I need to either wake up early and run or run later in the day so I can avoid the hottest part of the day.
I did have a lot of fun out there. I only saw one other person running. It made me feel like I was getting one step up on everyone else who was training. Maybe it's just that they were smart enough to get up early and do it.
Thursday, June 14, 2007
Book Review: Marathon Woman, by Kathrine Switzer
I finished Kathrine Switzer's book, Marathon Woman, tonight. Before reading this book, I really took for granted the fact that I, as a woman, can put on shorts, t-shirt and running sneakers and go out for a run without anyone, including myself, thinking twice about it.
Kathrine takes us through her running career starting out when her father encouraged her to run around the perimeter of their yard because he and her mother did not want her to go into cheer leading. Her parents taught her that life was about participating, not spectating. I agree with them. I've never liked cheerleaders, but that's a different story. I've always played some kind of sport since I was very young. Sports have made me feel strong and powerful. I never wanted to be a dainty girl; I wanted to be strong enough to take care of myself. I think running has helped me with that.
Another interesting point that Kathrine makes throughout her book is that any push back she had when it came to being a woman runner came more from other woman than from men. At first, this really surprised me. Then I thought back to the conversations I've had with a few people in my life about how women tend to act towards one another. In my experience, I've found that some - not all - women tend to only want to help themselves out. For instance, a woman at the top of the ladder in a company, may try to hold back those women who are below her because she wants to remain at the top. From what I've seen women tend to do this more than men. Maybe women fought so hard for equality that now we still have some fight left in us and just aren't sure how to use it. Maybe I'm totally wrong. I do have to say thought that I agree with Kathrine; when one woman is successful or powerful or beautiful, she is not looked at well by other women. (And yes, I will admit I am at fault for this too.)
This book is about a lot more than just Kathrine's battle with Jock Semple. She talks about her personal life, her training, her full time job, how she organized the dream race and her fight to help make the woman's marathon a part of the Olympic Games.
I definitely recommend this book to anyone who is interested in empowering women, the evolution of women's running or just needs a little reminder of why people run.
Sunday, June 10, 2007
Jimmy Kennedy Squirrel Run for ALS - 5 mile
On Saturday, Sarah came down to Quincy and we ran the Jimmy Kennedy Squirrel Run for ALS together. It was a non-certified 5 mile route through Quincy and along Wollaston Beach. It was a very nice route and one that I often run on my own.
It was misting all morning long and pretty chilly, until of course we started running. I had my hat, shorts and t-shirt on, but once we hit the beach around mile 3, I was really starting to heat up a bit too much.
This was my first 5 mile race and I have to say that I think I prefer the 5K to the 5 mile. It was hard to judge how fast to go out, but I'm happy with the way it turned out.
It was nice to run with Sarah again. We chatted a little bit, but we were both going a little bit faster than our old long run pace from Boston training so we couldn't really say too much. Our lunch afterwards allowed for the talking.
Sarah taught me how to do splits on my Garmin so I actually have them now! It's so fun to see them! It really gives me a better idea of my pace and how I ran the race.
In training for my fall marathon today was supposed to be a recovery run, but I just didn't feel like doing that. I can't pay for a race and use it as a recovery run. Mentally, that doesn't work for me.
My overall finishing time was 37:27 (7:29 pace), which was good enough for 16th woman and 7th in my age group. My splits were
It was misting all morning long and pretty chilly, until of course we started running. I had my hat, shorts and t-shirt on, but once we hit the beach around mile 3, I was really starting to heat up a bit too much.
This was my first 5 mile race and I have to say that I think I prefer the 5K to the 5 mile. It was hard to judge how fast to go out, but I'm happy with the way it turned out.
It was nice to run with Sarah again. We chatted a little bit, but we were both going a little bit faster than our old long run pace from Boston training so we couldn't really say too much. Our lunch afterwards allowed for the talking.
Sarah taught me how to do splits on my Garmin so I actually have them now! It's so fun to see them! It really gives me a better idea of my pace and how I ran the race.
In training for my fall marathon today was supposed to be a recovery run, but I just didn't feel like doing that. I can't pay for a race and use it as a recovery run. Mentally, that doesn't work for me.
My overall finishing time was 37:27 (7:29 pace), which was good enough for 16th woman and 7th in my age group. My splits were
Mile 1: 8:00 min./mi.
Mile 2: 7:25 min./mi.
Mile 3: 7:33 min./mi.
Mile 4: 7:35 min./mi.
Mile 5: 7:27 min./mi.
I don't know when I'll race again. It seems like I've been doing a lot of it lately and I'm really starting my fall marathon training now so I need to focus on that. Hopefully, I'll be able to squeeze in some more good race though.
Oh, looks like the fall marathon will be Mohawk Hudson River Marathon in Albany, NY. For now that's what I'm training for, but I'm not registered yet and I don't know why. I think I'm just delaying the inevitable.
Vision 5K - PR!!
I did it! I got my PR in the Vision 5K on June 2nd, 2007. I could not have been happier with my race. OK, that's not true. I could always be happier, but I was very happy with the way I ran.
This was the race that I organized a team from my company for. We ended up having 19 total participants, which I was psyched about. We had 5 walkers and 14 runners. Four of the runners placed in their age group. Our Men's and Women's teams each took first place and as a Co-Ed team we came in second place. I had no idea that we were such a fast company!
I ended up running the 5K in 22:17 (7:11 pace). I came in 42nd overall, 2nd in my age group and the 7th woman overall. My strategy was basically just to lay it all on the line. I went out as fast as I could while holding back enough to be able to finish. I did the first mile wicked fast, eased in for the second while trying to maintain a good push, held on for the first half of the third and then kicked it in for the second half of the 3rd. I was trying to catch one of the girls from my team, but I just couldn't catch her. She was too fast for me that day!
I crossed the finish and really thought I was going to vomit. It was such a hot and humid morning and I really wasn't hydrated enough. My manager was sitting at the finish and when I walked over to him I thought, "Oh my goodness, I am going to throw up on my manager." Luckily, I didn't and the feeling passed.
I really hope that the company decides to do something like this again and that they let me organize it. It really sounded like everyone had a great time and we definitely got the opportunity to get up and get some exercise!
Results from coolrunning.com
This was the race that I organized a team from my company for. We ended up having 19 total participants, which I was psyched about. We had 5 walkers and 14 runners. Four of the runners placed in their age group. Our Men's and Women's teams each took first place and as a Co-Ed team we came in second place. I had no idea that we were such a fast company!
I ended up running the 5K in 22:17 (7:11 pace). I came in 42nd overall, 2nd in my age group and the 7th woman overall. My strategy was basically just to lay it all on the line. I went out as fast as I could while holding back enough to be able to finish. I did the first mile wicked fast, eased in for the second while trying to maintain a good push, held on for the first half of the third and then kicked it in for the second half of the 3rd. I was trying to catch one of the girls from my team, but I just couldn't catch her. She was too fast for me that day!
I crossed the finish and really thought I was going to vomit. It was such a hot and humid morning and I really wasn't hydrated enough. My manager was sitting at the finish and when I walked over to him I thought, "Oh my goodness, I am going to throw up on my manager." Luckily, I didn't and the feeling passed.
I really hope that the company decides to do something like this again and that they let me organize it. It really sounded like everyone had a great time and we definitely got the opportunity to get up and get some exercise!
Results from coolrunning.com
Sunday, June 03, 2007
I've Been MIA, but Now I'm Back in Action
Post-marathon depression. Those three words describe my past month since the Boston Marathon. It wasn't easy and it still isn't. I didn't want to run. Nothing felt as good as that day and I didn't know how to get that feeling back. That love for running, that love for training.
I ran Boston's Run to Remember on May 27th. My boss was there to join me in the race. We had a little duel going. I left him a note that morning on his race packet letting him know I'd be winning our race. Little did I know what was to come. I had so very little training in - it's not an excuse, just the truth and my own fault - and it was a very hot morning. I ended up finishing in 1:51:15 and averaging an 8:30 min/mi pace. This was 8 seconds off my previous half marathon pace. My boss however, came in 10 minutes before me and was nice enough to meet my exhausted self at the finish and walk me to the water area.
I was hoping for a PR that day, but it didn't happen. In hindsight, it shouldn't have happened and it was far reaching for me to expect it. I had no training in for it except for some casual whenever I felt like it general aerobic runs and a few track workouts. I was not ready for that race and my legs told me so. They were incredibly sore afterward and even into the next day. I was upset with my performance and doubted why I was even running.
Tuesday morning before work, my boss gave me a short therapy session. We went over the race - both mine and his - and talked about the ups and downs. He helped me rationalize what had been happening to me the past month and explained that it really wasn't that uncommon. After out talk, I felt much better.
Tuesday night I headed out for a training run on the Vision 5K course. I had been organizing a team from my company (Team Take C.H.A.R.G.E.) for the Vision 5K on June 2nd. We had 5 walkers and 15 runners signed up. All my coworkers new that I had run Boston and I did not want to dissapoint any of them in this race.
The training run went well because I took it very easy and ran with the Director of my department. He was ready to stop at about mile 1.8, but I assured him we didn't have much left and told him to keep going. I can be a real slave driver. I had a great time on this run. Seeing him complete the 3.1 miles running the whole way really inspired me and reminded me just how good running can feel.
The Vision 5K was just a few days away and was about to become the turning point of my post-marathon depression. You'll have to read more about this in my next blog post.
I ran Boston's Run to Remember on May 27th. My boss was there to join me in the race. We had a little duel going. I left him a note that morning on his race packet letting him know I'd be winning our race. Little did I know what was to come. I had so very little training in - it's not an excuse, just the truth and my own fault - and it was a very hot morning. I ended up finishing in 1:51:15 and averaging an 8:30 min/mi pace. This was 8 seconds off my previous half marathon pace. My boss however, came in 10 minutes before me and was nice enough to meet my exhausted self at the finish and walk me to the water area.
I was hoping for a PR that day, but it didn't happen. In hindsight, it shouldn't have happened and it was far reaching for me to expect it. I had no training in for it except for some casual whenever I felt like it general aerobic runs and a few track workouts. I was not ready for that race and my legs told me so. They were incredibly sore afterward and even into the next day. I was upset with my performance and doubted why I was even running.
Tuesday morning before work, my boss gave me a short therapy session. We went over the race - both mine and his - and talked about the ups and downs. He helped me rationalize what had been happening to me the past month and explained that it really wasn't that uncommon. After out talk, I felt much better.
Tuesday night I headed out for a training run on the Vision 5K course. I had been organizing a team from my company (Team Take C.H.A.R.G.E.) for the Vision 5K on June 2nd. We had 5 walkers and 15 runners signed up. All my coworkers new that I had run Boston and I did not want to dissapoint any of them in this race.
The training run went well because I took it very easy and ran with the Director of my department. He was ready to stop at about mile 1.8, but I assured him we didn't have much left and told him to keep going. I can be a real slave driver. I had a great time on this run. Seeing him complete the 3.1 miles running the whole way really inspired me and reminded me just how good running can feel.
The Vision 5K was just a few days away and was about to become the turning point of my post-marathon depression. You'll have to read more about this in my next blog post.
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