I think I subscribe to just about every e-newsletter that was ever written. Today I received one from WebMD. They send a great e-newsletter that gives you just a few articles with some healthy tips/news. I have really enjoyed the issues I've received.
Today's e-newsletter contained an article called, "Beyond Snack Packs: 22 Healthy Munchies." I know what you're thinking.. "Another article with complicated, boring and totally useless snack ideas." Well, the WebMD suggestions for healthy snacks are actually easy to do! They might be a little of the same old stuff you have in your pantry now, but they are healthy and will provide you with a little extra energy for the day. So definitely give this article a shot!
Tuesday, October 30, 2007
Monday, October 29, 2007
Ultrasound & PT Monday
I had my ultrasound to rule out blood clots in my leg this morning. As was expected, no blood clots were found. The woman who did my ultrasound showed me how they tell if blood clots exist. After she lubed me up with the jelly, she rubs the deodorant shaped stick around my leg. She starts at the top because clots travel north and works her way to my ankle. At certain points she presses the deodorant down on my leg. As I watch the screen, she shows me my artery and vein. When she pushes they squish down and as long as they squish, there are no blood clots - if they don't squish, you may need to worry. She also showed me how they detect clots with sound. Again, she presses the deodorant on my leg and then squeezes the bottom of my leg. This creates a wooshing sound as the blood pushes through my arteries and veins. If there were no sound, she would worry. It was really incredible to see how all of it worked and I was so happy that she took the time to show me around my leg. I guess she did owe me something after rubbing all that disgusting jelly up and down my leg... ugh!
So I followed that with my day job and then some PT. Tonight's PT session included: stim & wall press, StairMaster kickbacks, high knees, hip adduction/abduction (the one that does the outside of the leg), stim & balance with weights, StairMaster 4x1 sprints, skiing leg press, stim & leg kickbacks, stretches, stim & ice. Whoa! What a session.
I love my PT place because they ask you how long you have to do PT that day, you tell them, and they work within it. Oh not to mention you can just drop in whenever is convenient for you. That's right, convenient for you. When did the doctor/patient relationship actually start being about the patient... apparently whenever my PT place opened.
**Disclaimer**
The above described ultrasound should not be taken scientifically as proof of whether clots exist or not. It is merely my rendition of what the woman told me. It should, in now way, be taken as the truth regarding your own personal health.
The above described ultrasound should not be taken scientifically as proof of whether clots exist or not. It is merely my rendition of what the woman told me. It should, in now way, be taken as the truth regarding your own personal health.
So I followed that with my day job and then some PT. Tonight's PT session included: stim & wall press, StairMaster kickbacks, high knees, hip adduction/abduction (the one that does the outside of the leg), stim & balance with weights, StairMaster 4x1 sprints, skiing leg press, stim & leg kickbacks, stretches, stim & ice. Whoa! What a session.
I love my PT place because they ask you how long you have to do PT that day, you tell them, and they work within it. Oh not to mention you can just drop in whenever is convenient for you. That's right, convenient for you. When did the doctor/patient relationship actually start being about the patient... apparently whenever my PT place opened.
PainFULL Weekend
Unfortunately, my leg took a turn for the worst this weekend. Dave and I were running errands and shopping on Saturday and as we walked around my calf/achilles grew tighter. By the time we got home, it felt like there was a giant knot in it. Dave forced me - no really, forced me - to sit down on the couch and ice, stretch, heat, repeat until he was good and ready for me to be done with that. Turns out after about a million repeats, he fell asleep on the couch and I just couldn't disturb him. Normally, I would wake him and tell him to go to bed, but I wanted to be nice today (notice the alterior motive). Sunday when I woke things weren't really any better. But I really just sat around and watched football - oh and watched the Red Sox win the World Series - and hoped that on Monday my PT would tell me to go run 20 miles. Ha!
Friday, October 26, 2007
Physical Therapy
I went to my first physical therapy (PT) appointment Wednesday. I was really happy everything could move so fast. The faster I get started on a recovery program, the faster I can start running again.
The first PT appointment started with a general intake (What hurts? Where does it hurt? How often do you run? What's your sports history? Any previous injuries?...). He then started stretching me out so I could point out to him exactly where my leg was hurting. Then he sent me off with an intern to start all my exercises. I did some wall press with muscle stimulation, StairMaster work, stretches, StairMaster and then some ice and muscle stimulation. At the end my PT diagnosed me with achilles tendinitis.
Believe it or not this diagnosis is pretty good. I didn't tear my achilles. I will be able to run again. The injury doesn't mean that someday I'll hurt my hip or knee because of it. The whole situation is manageable with a little TLC. The PT says he'll have me back running by the middle to end of next week. The more PT and the more time I can devote to it, the better I'll recover and the sooner I can get back.
I went back for my second PT appointment today. I did a few different StairMaster exercises, a couple muscle stimulation sessions - one with balance, one with the wall press, some leg press and some ice and stimulation. It doesn't sound like much, but a lot of this stuff is new to me so it's really working some different muscles. I regularly run and do yoga so the weights and StairMaster are totally new sensations and I'm liking it.
I'm allowed to do whatever this weekend except running. I can do the elliptical as hard and as long as I want. I can lift weights. I can do yoga. However, I have to be able to do all these things without any pain. That's the key. So my plan is to jump on the elliptical and have some fun with that - I'm being positive here because I hate the elliptical - and then lift some easy weights and do my normal yoga. So we'll see how things go.
Oh and on Monday I got for an ultrasound of my leg just so they can rule out that there is no blod cotting going on.
On the road to recovery! Let's hope this is the shortest road ever!
The first PT appointment started with a general intake (What hurts? Where does it hurt? How often do you run? What's your sports history? Any previous injuries?...). He then started stretching me out so I could point out to him exactly where my leg was hurting. Then he sent me off with an intern to start all my exercises. I did some wall press with muscle stimulation, StairMaster work, stretches, StairMaster and then some ice and muscle stimulation. At the end my PT diagnosed me with achilles tendinitis.
Believe it or not this diagnosis is pretty good. I didn't tear my achilles. I will be able to run again. The injury doesn't mean that someday I'll hurt my hip or knee because of it. The whole situation is manageable with a little TLC. The PT says he'll have me back running by the middle to end of next week. The more PT and the more time I can devote to it, the better I'll recover and the sooner I can get back.
I went back for my second PT appointment today. I did a few different StairMaster exercises, a couple muscle stimulation sessions - one with balance, one with the wall press, some leg press and some ice and stimulation. It doesn't sound like much, but a lot of this stuff is new to me so it's really working some different muscles. I regularly run and do yoga so the weights and StairMaster are totally new sensations and I'm liking it.
I'm allowed to do whatever this weekend except running. I can do the elliptical as hard and as long as I want. I can lift weights. I can do yoga. However, I have to be able to do all these things without any pain. That's the key. So my plan is to jump on the elliptical and have some fun with that - I'm being positive here because I hate the elliptical - and then lift some easy weights and do my normal yoga. So we'll see how things go.
Oh and on Monday I got for an ultrasound of my leg just so they can rule out that there is no blod cotting going on.
On the road to recovery! Let's hope this is the shortest road ever!
Tuesday, October 23, 2007
Beautiful Long Run Turns to Semi-Disaster
While out on my long run Sunday all I could think about was writing about how incredible autumn is (as if I haven't said it enough). I was going to write about the smell of the leaves, the smell of the "one-last-barbeque" for the year parties, the look of the families out to enjoy the last warm days, the refreshing feeling of the cool autumn air and on my skin, and so many more sensations I felt during the run. However...
I finished the run just about 10 yards before my apartment and as I was walking up the hill I thought, "Wow my calf is really tight. That's weird. I better make sure I stretch it out." And I actually listened to myself. I went inside, grabbed my yoga strap and stretched my calf out and everything else for that matter. All was well and good. And then...
Dave made dinner for us and we watched game 7 of the Red Sox vs. Indians series (Red Sox won) while flipping back and forth to the History channel to learn all about the story of the The 300 and Sparta and Persia and all that (I am totally into that by the way). So all was good as I sat on the couch. Then I stood up. Wow, really tight calf. Again, so weird. Oh well. I say goodnight to Dave and head home. I walk up the stairs. Ouch. Ouch. Ouch... I have a lot of stairs. Oh - I was also carrying two bags of groceries and two laundry baskets. I do not feel well...
I call Dave. My calf is so tight and I don't know what to do. I will heat it and take Monday off. No. He looks up a ton of information online and comes to my apartment. He checks out my legs to see if there is any swelling, gets me set up in an ice pack, gives me a massage and puts me to bed. And I'm sure things will be better Monday morning. I wake up Monday morning...
And its even tighter! How is this possible!? What did I do?! Dave encourages me to call the doctor and so does my manager (my boss at work who doubles as my running coach although I don't know if he realizes that part). They are able to get me in that day. I suffer through the day and go to the doctor. She says...
"Well, you didn't tear your achilles and it is still intact." She said intact. INTACT - as if it really could come off!!! Oh my word!! "I think you just have a strain/sprain." I don't know what she said there because I was just waiting to hear the you-can't-run-for-a-million-years-and-why-would-you-want-to-anyway speech that all doctors who don't run like to give. But - this girl is actually a runner! YES! She says take two days off and then I can return to 50% intensity, distance, etc. She also gave me a precription for Naproxen so I can get the swelling down and make the pain go away. Then Tuesday comes...
Tuesday is here and I've been set up with a Physical Therapy referral. I'm icing and heating my leg and being totally lazy. It does not feel that much better and I don't know that the pain meds are necessarily helping. I will be reassesing tomorrow as to whether I can try a run or not. My guess is I won't be ready and better just sit for a while more so I don't take myself out completely. I'm hoping I can at least try a yoga class with some modifications for my achilles.
My fingers are crossed that everything turns out well.
I finished the run just about 10 yards before my apartment and as I was walking up the hill I thought, "Wow my calf is really tight. That's weird. I better make sure I stretch it out." And I actually listened to myself. I went inside, grabbed my yoga strap and stretched my calf out and everything else for that matter. All was well and good. And then...
Dave made dinner for us and we watched game 7 of the Red Sox vs. Indians series (Red Sox won) while flipping back and forth to the History channel to learn all about the story of the The 300 and Sparta and Persia and all that (I am totally into that by the way). So all was good as I sat on the couch. Then I stood up. Wow, really tight calf. Again, so weird. Oh well. I say goodnight to Dave and head home. I walk up the stairs. Ouch. Ouch. Ouch... I have a lot of stairs. Oh - I was also carrying two bags of groceries and two laundry baskets. I do not feel well...
I call Dave. My calf is so tight and I don't know what to do. I will heat it and take Monday off. No. He looks up a ton of information online and comes to my apartment. He checks out my legs to see if there is any swelling, gets me set up in an ice pack, gives me a massage and puts me to bed. And I'm sure things will be better Monday morning. I wake up Monday morning...
And its even tighter! How is this possible!? What did I do?! Dave encourages me to call the doctor and so does my manager (my boss at work who doubles as my running coach although I don't know if he realizes that part). They are able to get me in that day. I suffer through the day and go to the doctor. She says...
"Well, you didn't tear your achilles and it is still intact." She said intact. INTACT - as if it really could come off!!! Oh my word!! "I think you just have a strain/sprain." I don't know what she said there because I was just waiting to hear the you-can't-run-for-a-million-years-and-why-would-you-want-to-anyway speech that all doctors who don't run like to give. But - this girl is actually a runner! YES! She says take two days off and then I can return to 50% intensity, distance, etc. She also gave me a precription for Naproxen so I can get the swelling down and make the pain go away. Then Tuesday comes...
Tuesday is here and I've been set up with a Physical Therapy referral. I'm icing and heating my leg and being totally lazy. It does not feel that much better and I don't know that the pain meds are necessarily helping. I will be reassesing tomorrow as to whether I can try a run or not. My guess is I won't be ready and better just sit for a while more so I don't take myself out completely. I'm hoping I can at least try a yoga class with some modifications for my achilles.
My fingers are crossed that everything turns out well.
Family Shout Outs
Congratulations, little sister! Heather, great job on your first 10K at the Boo Run for Life in Washington, DC. I can't believe how much you have improved since I kicked your butt we ran the 2006 Iron Girl 5K in Quincy, MA. Great job and keep it up!
Congratulations, nephew! Michael, you are awesome at soccer and every college in the nation wants you! Congratulations! You've worked really hard and you will be a success!
Congratulations, nephew! Michael, you are awesome at soccer and every college in the nation wants you! Congratulations! You've worked really hard and you will be a success!
Saturday, October 20, 2007
Having Fun
I felt like having some fun today so I threw out whatever was on my schedule today and went up to the track to run. I wore my iPod, which I never do anymore, but I downloaded some new music that I wanted to check out.
The sun was shining. I was singing Milli-Vanilli style. I was having fun. I did 4 miles total, which is good for me at the track because going in circles gets a bit boring. I mixed in some strides and a fast mile.
I felt invigorated afterward because it was just great to put some music on and enjoy the outdoors while doing something I love.
The sun was shining. I was singing Milli-Vanilli style. I was having fun. I did 4 miles total, which is good for me at the track because going in circles gets a bit boring. I mixed in some strides and a fast mile.
I felt invigorated afterward because it was just great to put some music on and enjoy the outdoors while doing something I love.
Wednesday, October 17, 2007
Running vs. Jogging
And the age old debate continues... what makes a runner a runner and a jogger a jogger? Who's better? Who's cooler? Who's more dedicated? Who dresses prettier? Who dresses smarter?
Runner's World has a discussion thread on this topic where Run Dad Run points out that one is a runner when running "becomes a way of life." I agree with him. When I first starting the act of running, I would have only called myself a jogger. I only ran because I was carrying about 30 extra pounds. I didn't need to run, I didn't crave it. I could have just as easily gone to the gym and rode the bike to shed the weight. Now, I need to run. I crave running - almost as much as ice cream. When I'm not running, I'm reading about it or writing about it or talking to someone about it or thinking about it. I'm obsessed with it. My name is Janette and I'm addicted to running. Seriously. I am a runner.
John Bingham wrote an article for the November 2007 Runner's World called, "I am Not a Jogger: I may waddle when I run, but I'm running all the same." I really enjoyed reading this article because Bingham points out all the things that he feels make him a runner. He says he is a runner because his runs have names (i.e., tempo run, fartlek), his shoes are training equipment and not a fashion statement, and because he is willing to work to reach his potential. Most importantly, Bingham says, "I am a runner because I say I am. And no one can tell me I'm not." So take that all you runner versus jogger people who just want to have a debate! You might be faster than me. You might log more miles, but I am runner. I am a runner!
Personally, I am a runner and I don't want to be a jogger. I hate jogging. I hate my easy runs. I hate taking it easy. I do it because my body tells me to and so does my training schedule. One day a lady stopped me for directions during a run and she said, "sorry I interrupted your jog." She motivated me to run back home the faster that I ever had. I sprinted through the streets saying to myself, "Jog?! F*&!ing jog?! I'm running here lady! You want to race me?! Huh?! Do ya?!" Yeah, so I freaked out, but it's OK... I am crazy. I am a runner.
In the end I think Bingham has hit the nail on the head. So everyone stop reading this and go for a jog, a run, a rog or a jun. Just get out, get some exercise and have fun!
Runner's World has a discussion thread on this topic where Run Dad Run points out that one is a runner when running "becomes a way of life." I agree with him. When I first starting the act of running, I would have only called myself a jogger. I only ran because I was carrying about 30 extra pounds. I didn't need to run, I didn't crave it. I could have just as easily gone to the gym and rode the bike to shed the weight. Now, I need to run. I crave running - almost as much as ice cream. When I'm not running, I'm reading about it or writing about it or talking to someone about it or thinking about it. I'm obsessed with it. My name is Janette and I'm addicted to running. Seriously. I am a runner.
John Bingham wrote an article for the November 2007 Runner's World called, "I am Not a Jogger: I may waddle when I run, but I'm running all the same." I really enjoyed reading this article because Bingham points out all the things that he feels make him a runner. He says he is a runner because his runs have names (i.e., tempo run, fartlek), his shoes are training equipment and not a fashion statement, and because he is willing to work to reach his potential. Most importantly, Bingham says, "I am a runner because I say I am. And no one can tell me I'm not." So take that all you runner versus jogger people who just want to have a debate! You might be faster than me. You might log more miles, but I am runner. I am a runner!
Personally, I am a runner and I don't want to be a jogger. I hate jogging. I hate my easy runs. I hate taking it easy. I do it because my body tells me to and so does my training schedule. One day a lady stopped me for directions during a run and she said, "sorry I interrupted your jog." She motivated me to run back home the faster that I ever had. I sprinted through the streets saying to myself, "Jog?! F*&!ing jog?! I'm running here lady! You want to race me?! Huh?! Do ya?!" Yeah, so I freaked out, but it's OK... I am crazy. I am a runner.
In the end I think Bingham has hit the nail on the head. So everyone stop reading this and go for a jog, a run, a rog or a jun. Just get out, get some exercise and have fun!
Saturday, October 13, 2007
Lazy Days
My boyfriend, Dave, and I were out last night with his little brother watching the Red Sox play Cleveland in the ALCS. Dave is a Cleveland fan. I need to point this out even thought it's off topic because I think it's hilarious. He was born and raised in the Boston area, went to college in Rhode Island and now lives near Boston. Did I mention Ohio in that sentence? No. Here's the thing... Dave has 5 brothers and 2 sisters (I know... wow!) and everyone liked the Red Sox so Dave had to go against them just to be different and have something to get after them about.
Back on topic now... . Although we got in late I had about 8-9 hours of sleep last night. For some reason, I woke up exhausted. I honestly think this is from the beer because my body is just not used to it anymore since I really don't drink. Dave and I had breakfast and ran some errands. He then took off for Rhode Island while I went to get myself lunch. After lunch I fell asleep for another 3 hours! What is wrong with me? Seriously. Am I sick? I have no clue.
It was a beautiful day (even though I missed a majority of it sleeping) - sunny, high 50's. I ranthe same route I did on Wednesday and beat my time. Ha! I love that! The sunset tonight was marvelous! I wish I was running with someone or had a camera just so I could share it. The sky was a bright-light blue color and these pink whispy clouds were sitting in it just so perfectly with a few chunky pink clouds mixed in. I was twisting my head around just to see it for as long as I could. I wish my words could do it justice.
When I wasn't sleeping I was checking coolrunning.com for Sarah's marathon results. Good news - she met all three goals she set for herself! Congratulations, Sarah!
Total Miles Today: 4-ish.
Back on topic now... . Although we got in late I had about 8-9 hours of sleep last night. For some reason, I woke up exhausted. I honestly think this is from the beer because my body is just not used to it anymore since I really don't drink. Dave and I had breakfast and ran some errands. He then took off for Rhode Island while I went to get myself lunch. After lunch I fell asleep for another 3 hours! What is wrong with me? Seriously. Am I sick? I have no clue.
It was a beautiful day (even though I missed a majority of it sleeping) - sunny, high 50's. I ranthe same route I did on Wednesday and beat my time. Ha! I love that! The sunset tonight was marvelous! I wish I was running with someone or had a camera just so I could share it. The sky was a bright-light blue color and these pink whispy clouds were sitting in it just so perfectly with a few chunky pink clouds mixed in. I was twisting my head around just to see it for as long as I could. I wish my words could do it justice.
When I wasn't sleeping I was checking coolrunning.com for Sarah's marathon results. Good news - she met all three goals she set for herself! Congratulations, Sarah!
Total Miles Today: 4-ish.
Friday, October 12, 2007
Chicago Marathon - Hot, Hot, Hot
It seems as though I am the only person not to blog about the 2007 Chicago Marathon. In a nutshell... it was way to hot, course was closed, many DNFs, time goals out the window. Here are some links that I think do a good job of explaining:
Deepest sympathies for the family of the man who passed during the race. Whether it was a pre-existing condition (which seems to be the news now), the heat, or a combination of both, it is never easy to deal with a lossed loved one. My thoughts are with you.
- Running Jayhawk's personal account of her experience
- Denver Marathon waives registration for Chicago runners
- News from the Chicago Tribune
Deepest sympathies for the family of the man who passed during the race. Whether it was a pre-existing condition (which seems to be the news now), the heat, or a combination of both, it is never easy to deal with a lossed loved one. My thoughts are with you.
Thursday, October 11, 2007
Fall Moves to Massachusetts
Fall has finally moved in. Temperatures this week have been in the high 50s to low 60s with light drizzle and periods of heavy rain. We really need the rain here in Massachusetts and we've been lucky enough to have the heaviest of it coming at night.
Fall makes for great running weather, but I've been focused on getting a good recovery from the BAA Half Marathon. I didn't have much soreness afterward - a tight right hip and tight left quad - but I wanted to make sure I recovered properly. I took Monday and Tuesday off from everything, which left me a bit stir crazy.
Monday, Sarah and I went to watch the Tufts 10K, which Deena Kastor won. It was an amazing race and she had a commanding lead through it all. We even saw Stephanie, who we ran Boston with, finishing the race! Tuesday, I was back to work (we were off Monday for Columbus Day), which meant I was home around 5:00pm. Now, I go to bed sometimes between 10:00pm and 12:00am depending on what stupid activities I can needless stay awake doing. (Doesn't it ever amaze you how you can be reading posts on Runner's World and all of a sudden it's 11:30pm and you have to wake up in 6 hours? Maybe that's just me.) So Tuesday night I had a lot of time to kill. Understand that I am not domestic and don't like anything associated with it - cooking, cleaning, whatever... - well Tuesday night I cleaned for about 4 hours. My entire apartment top to bottom. I'm happy that it's clean now, but seriously... does it take recovery from a big race for me to clean?
Wednesday I was back to running. It was a really gloomy, misty, 60 degree day, but I put my running gear on and headed out. I did just over 4 miles and it felt so great to be outside and running. The weather was awesome. I did a new route, which is definitely a new favorite.
I am so happy to be back in action after the BAA Half Marathon. Running is my addiction and I'm tapping the vein for some more of it! Now, if the rain will move out and the fall temperatures will stay, I might just be the happiest girl in all the world!
Sunday, October 07, 2007
BAA Half Marathon - New PR Set
I ran the BAA Half Marathon in Boston today and managed to set a new PR. The weather was close to perfect. It was 68 degrees and very cloud with a light misty rain. There was a little wind, but only in a few sections of the course.
If I have ever been prepared for any race it was this one. I followed my training plan rather strictly - although not perfectly, missing a couple long runs. I had two goals: (1) PR, (2) finish in 1:45. My race plan was to start with the 8:00 min./mi. pack and settle into that pace. I was to hold that pace through the 6-7 mile mark where I'd assess how I was feeling. I would continue with 8:00 minute miles until 10 and if I was feeling good would kick it up a notch. Then at 12 it was going to be a race to the finish. Needless to say, that's not exactly how it went. In fact, it went better.
I started out in the 8:00 pack, but everyone was flying by me and it seemed that no one was running 8's. So I just stuck to my race plan and managed a 7:47 first mile, but I felt like I was running slow. Even though it felt that way I just kept going at that pace because I knew I had 12.1 more miles to go. I struggled a bit up the long hill as we headed into the Franklin Park Zoo and then mentally broke down a bit while we ran in the zoo. For some reason I just wanted to get out of there. I ran the zoo miles in 7:43 and 8:07. That was my only 8 on the course. After that I was back mentally strong as I left the zoo. Around mile 10 I had a very sharp shooting pain in my hip that was actually so painful I was afraid I might have to drop out. I came in at mile 10 and 11 with a 7:28 and 7:53, respectively. Instead of dropping out I said to myself, "Eh, they have medical personnel at the end so just get there and if I'm still sore they'll fix me up." Granted, that probably wasn't the best thing to say if I was seriously injured, but luckily it never came to that. I kicked it in around mile 12 and just wanted to see that finish line. I could hear the announcer calling people's name as they crossed the finish, but it felt like I was never going to get there. Eventually, I did make it to the finish in a PR 1:42:35.
I was really happy with this race. My splits were really great and pretty consistent with the course topography. My lungs felt great throughout the entire race and my legs only tired (except my hip) around mile 12, which is when I would have expected to get a bit tired.
Now the question is, what do I do next? National Marathon in Washington, DC with my little sister? Boston Marathon in April for charity? For now I think I'll aim for a few more 5K's while I decide what my next big event will be. I hate not having a training schedule. I do much better with one.
Tomorrow, Sarah and I are going to watch the Tufts 10K in Boston. They have an incredible elite field of women - Deena Kastor, Kara Goucher, Katie McGregor, Amy Rudolph - and I can't wait to see them run. They are such an inspiration. In fact to get motivated for this race I watched Kara Goucher beat Paula Radcliffe in the Great North Run on YouTube about a million times (ok so maybe just twice).
Also, before I go... Thank you so much for coming to cheer for me, Sarah! It was so encouraging to see you and you gave me great motivation! You are going to do great next weekend at the Hartford Marathon!
Tuesday, September 25, 2007
Tuesday Speedwork Session
Our summer has lasted well into September this year. At 6:30pm my car was telling me it was 83 degrees outside. It was a great evening to run. So I headed up to the track at Milton Academy for 5 miles worth of speedwork. The planned workout was 2x1200m with 600m recovery at 10K pace, 4x400m with 200m recovery at 5K race pace, 4x200m with 100m recovery at 5K race pace. I added a 400m warm up and 400m cool down as well. So here is what it turned out like...
- 400m wu: 2:26
- 2x1200m @ 10K (600m): 5:19 (3:26); 5:12 (3:39)
- 4x400m @ 5K (200m): 1:43 (1:12); 1:44 (1:11); 1:42 (1:17); 1:45 (1:08)
- 4x200m @ 5K (100m): 0:51 (0:49); 0:51 (0:36); 0:49 (0:40); 0:50 (0:39)
- 400m cd: 2:05
Maybe I do some of these too fast, but I feel good. I use about a 7:35 ish 10K pace estimate and a 7:10 ish 5K estimate. Now if I did the math wrong, I'll really be in trouble. I use my new Ironman watch when I do track workouts since I figure I don't need my big Garmin 205 laptop computer on my wrist.
This warm weather is supposed to continue into tomorrow when the heat will become extremely oppressive with a high of 88 degrees. September 26th and an 88 degree forecast - unbelievable!
Total miles for today: 5.00
Monday, September 24, 2007
Comeback Kid
I'm back... again. So it's been a full summer off from blogging, but not running. I did stop training for the Mohawk Hudson Marathon in light of a foot injury due to my crazy hips. I switched my training to the BAA Half Marathon which is on October 7th. Everything went well except for a few glitches here and there with my hips, but all in all I got all my workouts in and did well in almost all of them. So I guess this is my Paula Radcliffe comeback except I'm not as famous and I'm not getting nearly as much publicity.
I've taken up a yoga practice and will be starting a yoga teacher training in November with Finding Inner Peace. My little sister and I are contemplating a marathon in March. I want to wait and see how this half goes first. I think that will give me some time to evaluate where I am and where I want to be and also to figure out how much time I can devote to marathon training. I really would look forward to the increased mileage though. I am also looking forward to running in the cooler weather. I know, I know... in winter I want warmer weather, in summer I want cooler weather. Hey, I'm a woman, my mind is constantly changing!
Yesterday I ran the Marshall Degan Road Race in Quincy, Massachusetts and was the first woman overall, first in my age group, and got a new 5K PR. I was so excited because this was my first overall win. I hope there will be many more to come with even faster times.
Today was a rest day so I took a 7:30 yoga class at Healing Tree Yoga & Wellness Center. I'm journalling too so I got in a little bit of that before class which was nice. Tomorrow I have a speedworkout planned so I'm going to get to bed early so that maybe I can get to work early and out a little early (fingers crossed). I may see if I can change my work hours now that winter is coming and it will be darker. I don't want to run after work in the dark for too long.
I've taken up a yoga practice and will be starting a yoga teacher training in November with Finding Inner Peace. My little sister and I are contemplating a marathon in March. I want to wait and see how this half goes first. I think that will give me some time to evaluate where I am and where I want to be and also to figure out how much time I can devote to marathon training. I really would look forward to the increased mileage though. I am also looking forward to running in the cooler weather. I know, I know... in winter I want warmer weather, in summer I want cooler weather. Hey, I'm a woman, my mind is constantly changing!
Yesterday I ran the Marshall Degan Road Race in Quincy, Massachusetts and was the first woman overall, first in my age group, and got a new 5K PR. I was so excited because this was my first overall win. I hope there will be many more to come with even faster times.
Today was a rest day so I took a 7:30 yoga class at Healing Tree Yoga & Wellness Center. I'm journalling too so I got in a little bit of that before class which was nice. Tomorrow I have a speedworkout planned so I'm going to get to bed early so that maybe I can get to work early and out a little early (fingers crossed). I may see if I can change my work hours now that winter is coming and it will be darker. I don't want to run after work in the dark for too long.
Tuesday, June 19, 2007
First LT Workout
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!
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!
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.
Subscribe to:
Posts (Atom)
