I've been getting up pretty good to go running at 5:30, but I haven't been able to push any sort of distance at all. I got shinsplints, and I'm not sure how, or how to get rid of them. All I know is that I have pains in the calves and shins whenever I start running, although that sometimes goes away if I stretch really well, or during the run.
So I'm trying to take it a little easy, and stretch often throughout the day. The problem is that I've already been 'taking it easy'- I hadn't been pushing very hard at all.
Hopefully it will go away without too much trouble...
Sunday, May 30, 2010
Tuesday, May 25, 2010
Fart what?
Tired of your boring running routine? Same old route. Same lousy time.
Try running like a kid again with FARTLEK!!
Enclosed is a Runner's World link to the amazing and interesting world of Fartlek training.
Try running like a kid again with FARTLEK!!
Enclosed is a Runner's World link to the amazing and interesting world of Fartlek training.
Monday, May 24, 2010
Delay Tactic
I'm typing instead of running :-)
It's 6:47 and I am dressed to run. I thought I would look for a picture of 550 so you could see where I am running this morning. I don't have one.
However I did find an old Muddy Buddy picture.
Happy Running!!!!
Sunday, May 23, 2010
Not much running this past week
Here is another picture from a past Pig Run in Columbus.
There is good news and bad news. The good news: I'm strength training. The bad news: Apparently I am so far out of shape that the training is seriously kicking my butt.
I ran last Sunday, Tuesday and Wednesday (even though I didn't want to - Thanks for the text, Shonda) My plan was to wake up early enough to run before lifting. I was so tired on Thursday that I barely made it out the door at 7:30 to get to my gym appointment. I was still telling myself that I would be able to run after lifting. HAHAHAHA!! The joke was on me. Jolene pushed the entire hour. Even though the training was limited to shoulders, chest and back, I was wiped out. I made it to Village Bakery with my remaining strength and downed coffee with a breakfast sandwich made of egg, ham and vegetables. Patiently I waited for the food to energize me. And waited and waited and waited.
Friday morning I was still waiting. I was still telling myself I would run on Friday although at that point I couldn't lift my arms. I walked in the door after service, headed to my bed and fell asleep from 5:00p to 6:00a Saturday morning.
Feeling sorry for me yet??
Last night I made an appointment with Devona to run 3 miles on Dutch Creek Road for 7:00a today. It turned into 8:00a but we did it. I loosely watched the time and we ran the 3 in 32 minutes.
Tuesday Jolene is working with me on legs. I'm not planning to run on Wednesday, just so you know. I'll run Monday and Tuesday morning before my appointment, skip Wednesday, lift again on Thursday and hopefully be able to run on Friday.
How is your running??
Saturday, May 22, 2010
And the Winner Is...
So, I figured it only appropriate to show the winner after Z's Front Runner visit Monday. It down came to these two and the Nike pair on the right won out. I loved the instinctual response she mentioned early this week, "It doesn't feel like I'm wearing shoes!" Few running shoes give you that feeling while you're running and so I had a hunch she might pick those. And yes, SRS, we did run twice around a nice, well marked, very clean 1.05 mile loop east of Front Runner on Lane on the right (coming from FR). It circles OSU owned softball fields and some really nice sand volleyball courts (note to self - great courts for a group summer visit to S&F's place). Well, decent training week - 2 miles Mon, 1.5 miles + 1 hr killer at the gym Tuesday. Missed yesterday's run so I'm hoping for tonight before sundown. Hang in there everybody, keep it up! 7/25 will be here before we know it!!
High protein recipe
Ingredients
2 1/2 cups vegetable broth
Two 15-ounce cans chickpeas, drained and rinsed
One 14 1/2-ounce can fire-roasted or stewed tomatoes with chiles (try Muir Glen tomatoes)*
6 baby Yukon Gold potatoes (about 12 ounces), quartered
1 medium onion (about 1 cup), diced
1 tablespoon unsalted butter
2 teaspoons minced ginger
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
*If you can't find canned tomatoes with chiles, add half a 4-ounce can of diced green Anaheim chiles to a 14.5-ounce can of tomatoes.
In a large pot, combine the broth, chickpeas, tomatoes, potatoes, onion, butter, ginger, and spices. Stir to mix and nestle the potatoes into the liquid.
Set the pot, uncovered, over medium heat. Simmer vigorously for about 20-30 minutes, or until the potatoes are tender. Add more salt to taste. Serve the curry in bowls over Jasmine rice.
$10 serves 4. $2.50/serving
2 1/2 cups vegetable broth
Two 15-ounce cans chickpeas, drained and rinsed
One 14 1/2-ounce can fire-roasted or stewed tomatoes with chiles (try Muir Glen tomatoes)*
6 baby Yukon Gold potatoes (about 12 ounces), quartered
1 medium onion (about 1 cup), diced
1 tablespoon unsalted butter
2 teaspoons minced ginger
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
*If you can't find canned tomatoes with chiles, add half a 4-ounce can of diced green Anaheim chiles to a 14.5-ounce can of tomatoes.
In a large pot, combine the broth, chickpeas, tomatoes, potatoes, onion, butter, ginger, and spices. Stir to mix and nestle the potatoes into the liquid.
Set the pot, uncovered, over medium heat. Simmer vigorously for about 20-30 minutes, or until the potatoes are tender. Add more salt to taste. Serve the curry in bowls over Jasmine rice.
$10 serves 4. $2.50/serving
Thursday, May 20, 2010
Not getting my run in
This whole protesting-turned-rioting thing has really cramped my training. I can't go to the cycling class or the big park. Tomorrow I'm heading out of town to stay with a friend in the next province to the north. I'm taking my running shoes and shoes for K, who will be there also. (She hasn't been able to get back to her apt since Sat, it's near the protest site.) We'll hopefully get a few runs in over the weekend.
Here's a photo I found of some of us running the 2008 Pig Run, 5 years after our first race. Congrats to those of you who have run the Pig Run every year!
Here's a photo I found of some of us running the 2008 Pig Run, 5 years after our first race. Congrats to those of you who have run the Pig Run every year!
A Little Behind...
Hey Everybody!
I know this is my first post sorry I'm a little behind on that. I have been keeping up with reading the posts though. Its been fun hearing all the comments and the pictures are great! I have been running I just haven't been posting it, this is my first time ever posting a blog message so I admit I have been procrastinating a bit.
Anyway, Jeff and I got our run in Monday, at an OSU park in Columbus. I got to break in the new shoes :) Jeff took me to Front Runner to get officially decked out in running gear. (And thanks to Nat I already had a good running shirt lol) That was an experience I felt like i was going to drive the guy at Front Runner crazy because I'd come back and say well these are nice but this is not comfortable or these are heavy, the backs on these are too high, the front of this one hits the ground too hard etc. he he BUT after about 1 hr 1/2 I found a winner!! I felt so silly but Jeff helped me realize it was ok to be pickey like that you want your shoes to be comfortable. And they are! I love them, its like I'm not wearing shoes, which to me is awesome. Our first run was a 2 mile around the park, it was a pretty nice track, weather was a bit wet but it felt good out. I also did a 2 mile on my own yesterday, I made a running schedule and hope to incorporate biking next week after I get mine back in riding condition.
Look forward to hearing more from everyone :)
I know this is my first post sorry I'm a little behind on that. I have been keeping up with reading the posts though. Its been fun hearing all the comments and the pictures are great! I have been running I just haven't been posting it, this is my first time ever posting a blog message so I admit I have been procrastinating a bit.
Anyway, Jeff and I got our run in Monday, at an OSU park in Columbus. I got to break in the new shoes :) Jeff took me to Front Runner to get officially decked out in running gear. (And thanks to Nat I already had a good running shirt lol) That was an experience I felt like i was going to drive the guy at Front Runner crazy because I'd come back and say well these are nice but this is not comfortable or these are heavy, the backs on these are too high, the front of this one hits the ground too hard etc. he he BUT after about 1 hr 1/2 I found a winner!! I felt so silly but Jeff helped me realize it was ok to be pickey like that you want your shoes to be comfortable. And they are! I love them, its like I'm not wearing shoes, which to me is awesome. Our first run was a 2 mile around the park, it was a pretty nice track, weather was a bit wet but it felt good out. I also did a 2 mile on my own yesterday, I made a running schedule and hope to incorporate biking next week after I get mine back in riding condition.
Look forward to hearing more from everyone :)
Wednesday, May 19, 2010
My first "long run"
I was organizing the stuff under my bed this morning and came across a box of pictures. I looked through it and found the picture on the left. It was taken after our first Pig Run 5k at the Jazz and Rib Fest in Columbus in 2004! This is the first race that Jeff, Nat, Julie and I ever ran together. And it is good preparation for the Muddy Buddy since, as you can see in this photo taken after the race, there were post race beers in hand.
The photo gave me an idea. I decided that today I would do my "long run"of the week-and make it a 5k. I've been running 2.5 miles, so adding .6 seemed long to me. I pulled out my old race t-shirt and headed out. The run wasn't great--I didn't feel as good as I did on Monday--but I really think the pic and the t-shirt kept me going. Here is an after photo-sans beer:
The photo gave me an idea. I decided that today I would do my "long run"of the week-and make it a 5k. I've been running 2.5 miles, so adding .6 seemed long to me. I pulled out my old race t-shirt and headed out. The run wasn't great--I didn't feel as good as I did on Monday--but I really think the pic and the t-shirt kept me going. Here is an after photo-sans beer:
This was my second run in the rain, albeit a light rain. Made feel feel like a real runner again.
Cincinnati
Good noon day to you all!!
I need some encouragement to run today. So if you can, text me. I'm tired from traveling the last few days and I have a lot to do today. I know I should get my run in but I'm not sure how to do it.
At 1 I'm leaving the office for a chiropractic appointment then I will come back and work a little more before heading into Marjorita and Jared's house to help work on it. I'm taking dinner (although I don't know what that is yet...maybe something for the grill??) Perhaps I can run on my way to their house.
Phil's surgery went well. There were a few tense moments. Like when his blood count dropped below 6. We were able to go in and see him in ICU following his surgery. He said his pain was around 5-6 on a scale from 1-10. I haven't heard anything from Kim today about him. She wasn't able to go in until 10:30. There are strict visiting hours in the ICU. Hopefully tomorrow he will be sent to a regular recovery room and stay there until Sunday.
Back to the running thing. I am starting to feel guilty because of all of us, Julie has the most challenging situation. "Keep up the good work in the war zone, Julie!"
One more thing. On Monday I didn't run off the donut. However, I went to the hotel prepared to arise early and go to the fitness center. I woke up at 4:45 and while lying in bed in the dark, debated running. You know what got me up and moving? I kept thinking about Ben getting up so early and running before work. I thought if he can do it, I can do it. So I did.
Thanks Ben for the encouragement. :-)
I need some encouragement to run today. So if you can, text me. I'm tired from traveling the last few days and I have a lot to do today. I know I should get my run in but I'm not sure how to do it.
At 1 I'm leaving the office for a chiropractic appointment then I will come back and work a little more before heading into Marjorita and Jared's house to help work on it. I'm taking dinner (although I don't know what that is yet...maybe something for the grill??) Perhaps I can run on my way to their house.
Phil's surgery went well. There were a few tense moments. Like when his blood count dropped below 6. We were able to go in and see him in ICU following his surgery. He said his pain was around 5-6 on a scale from 1-10. I haven't heard anything from Kim today about him. She wasn't able to go in until 10:30. There are strict visiting hours in the ICU. Hopefully tomorrow he will be sent to a regular recovery room and stay there until Sunday.
Back to the running thing. I am starting to feel guilty because of all of us, Julie has the most challenging situation. "Keep up the good work in the war zone, Julie!"
One more thing. On Monday I didn't run off the donut. However, I went to the hotel prepared to arise early and go to the fitness center. I woke up at 4:45 and while lying in bed in the dark, debated running. You know what got me up and moving? I kept thinking about Ben getting up so early and running before work. I thought if he can do it, I can do it. So I did.
Thanks Ben for the encouragement. :-)
New Widget
Just saw this widget and thought of Jeff's Mac & Cheese run. You can put in the length of your run, add your favorite food, then see how much of your favorite food you will burn off during the run.
This will be a temporary widget-but thought it might be motivational after the mid-week post-meeting Applebees visit. lol.
This will be a temporary widget-but thought it might be motivational after the mid-week post-meeting Applebees visit. lol.
Monday, May 17, 2010
Mmm Donuts
I am such a sucker for donuts. I don't buy them and I don't put myself in tempting situations. This morning I walked into the office with my Ezekiel bread english muffin with egg as Devonna walked out of the office having left behind a BOX of donuts. Ostensibly the donuts are for the skinny guys who work here. Unfortunately, those guys are all in Lewisburg, WV for the week.
Now, I've only had half of a cream filled chocolate topped donut. And half of another cream filled donut. I'm starting to feel a little bit sick. So much sugar.......(I need a Homer head drooling here)
Because of that, (eating the donut) I am going to run today. Maybe it will make me feel better.
What do you think?
This evening I am driving with Alison and Marjorita to Cincinnati for Philip's surgery that is scheduled to happen Tuesday morning. Alison got a sweet price at the Millenium Hotel on Priceline. There is a gym. I'm not sure if I'll work out but I will let you know if I do.
On another note, I am playing a free scrabble game on my iphone called Words With Friends. If any of you are interested in playing with me my user name is NatalieTevis. After you download the game you can search for me.
Now, I've only had half of a cream filled chocolate topped donut. And half of another cream filled donut. I'm starting to feel a little bit sick. So much sugar.......(I need a Homer head drooling here)
Because of that, (eating the donut) I am going to run today. Maybe it will make me feel better.
What do you think?
This evening I am driving with Alison and Marjorita to Cincinnati for Philip's surgery that is scheduled to happen Tuesday morning. Alison got a sweet price at the Millenium Hotel on Priceline. There is a gym. I'm not sure if I'll work out but I will let you know if I do.
On another note, I am playing a free scrabble game on my iphone called Words With Friends. If any of you are interested in playing with me my user name is NatalieTevis. After you download the game you can search for me.
Another closing
This whole red shirt thing is really starting to get on my nerves. I've been enjoying the free time but now it's starting to cramp my training.
Today was day 3 at home. I was planning on sticking to my regular training schedule which meant cycling today. I had spent the afternoon painting and didn't feel like cycling but I was determined to stick to my schedule. So I headed out to the fitness center and this is what I found:
(In case you can't see what it says, the green sign says "Due to the current situation in Bangkok, the entrance exit is now closed". The other sign says "Exchange Tower is closed on Monday 17th May 2010).
Doh!
I had a hankering for a beer and burger after painting all afternoon so I headed to a little place on Soi 18 that has just that. Maybe the fitness center will be open tomorrow in which case I can get my cycling in then.
I did end up doing speed work yesterday at the park so I got in an extra run this week. Yay!
Our school is closed for the week too...finally. Maybe this week I can really focus on my training. haha
Today was day 3 at home. I was planning on sticking to my regular training schedule which meant cycling today. I had spent the afternoon painting and didn't feel like cycling but I was determined to stick to my schedule. So I headed out to the fitness center and this is what I found:
(In case you can't see what it says, the green sign says "Due to the current situation in Bangkok, the entrance exit is now closed". The other sign says "Exchange Tower is closed on Monday 17th May 2010).
Doh!
I had a hankering for a beer and burger after painting all afternoon so I headed to a little place on Soi 18 that has just that. Maybe the fitness center will be open tomorrow in which case I can get my cycling in then.
I did end up doing speed work yesterday at the park so I got in an extra run this week. Yay!
Our school is closed for the week too...finally. Maybe this week I can really focus on my training. haha
Sunday, May 16, 2010
NEXT!!
Good morning (evening, Julie) . I am cooling down from my end of the week run. Last Monday's run was early and cold and on SR 550 with traffic. And I did it in 22 min and 14 seconds. So what is that? 11:07 mile for two miles. Today I ran on Eddy Road for two miles. No traffic it's true. But there are hills. I always think of the difficult hill being the one coming back to the starting point. You know if you've run on my road before the hill I'm talking about. It is after turning around at the little cabin and coming back to my house. Mentally it is tough to run up that hill. I found out something interesting today. I timed my run, of course, and it took longer for me to run from the starting point in front of my house to the turn around at the little cabin. I ran the second half of each mile faster coming back. Oh by the way I did reduce my mile time by a mere 1:10.5. Yes my two mile time for this week is 19:53!!
My next goal is to run three miles without stopping.
Then in two weeks I'll run a two again and see how fast I can do it.
What's your goal?
My next goal is to run three miles without stopping.
Then in two weeks I'll run a two again and see how fast I can do it.
What's your goal?
Saturday, May 15, 2010
Pit In My Stomach...
So, I'm asking myself... what is this pit in my stomach? Is it the leftover macaroni and cheese with scallops that I just ate for lunch while watching The Office? No, that was freaking amazing knock your socks off main course mac & cheese (from dinner with Z in McConnelsville last night). Ok, is it my slight apprehension that now I won't be able to run before dinner from all the rich, buttery, creamy goodness I just had? Well, I must say... I'm feelin' a little sketchy at the moment. But, no, the pit in my belly, the butterflies in my stomach are because this is one of my only instances of participation in a blog of any kind in any way ever. I'm not anti-blog (no matter what Natalie tells you, ctm) but I think I am just too OCD. I always have that feeling of, "I just can't keep up!!"
But, I must say this is a REALLY good idea! Thanks for all the posts, the motivation, the peer pressure... I love it. Ran twice this week, between 2-3 miles each time, and will run again tonight before dinner (mac & cheese permitting). Keep it up boys and girls! FYI, in case you haven't heard, Z & I are official!!! (officially registered that is, wink, wink... what did you think?! He he he) Team name - "A Tornado Made of Arms, Legs and Fingernails"... We're both stoked. In case she doesn't post this week, Z ran 2 miles Thursday, too, and finished her MB training schedule she showed me yesterday. Way to go on the setup Jules. Later.
Running from the red shirts
...not really. Just thinking how I could connect the two. I was excited to go for an evening run today. I never do because I'm always exhausted from the heat by the afternoon. But since I was holed up at home I thought a run would be nice. I'd just go to my usual park. I went yesterday morning and was surprised to find a bunch of tents set up in the grass. There were soldiers camping there, maybe around 50 soldiers. But there were a lot of people running, walking and biking too. So I wondered what I'd find today. Here it is:
Yes, that is a closed park. Can you see the police vans in the upper right corner of the photo? The guard said they closed it for the day just to be cautious and that it's closed until further notice. Doh!
So I ran back along Sukhumvit Road to the other park nearby my apt. It's the park I go to for group aerobics. Lovely park but a bit small. I don't like running there because it only takes like 4 minutes to go around the loop and I get bored with it. It's a good place to do speed work though. But I wasn't up for that so I just ran and tried to keep myself entertained by watching other people. And there were a lot of people to watch. It was more crowded than usual for a Saturday evening. I guess everyone in the area was stuck at home. haha I'm hoping for another evening run tomorrow. Maybe I'll pep myself up to do speed work. I'm getting a lot accomplished with this unscheduled time.
Yes, that is a closed park. Can you see the police vans in the upper right corner of the photo? The guard said they closed it for the day just to be cautious and that it's closed until further notice. Doh!
So I ran back along Sukhumvit Road to the other park nearby my apt. It's the park I go to for group aerobics. Lovely park but a bit small. I don't like running there because it only takes like 4 minutes to go around the loop and I get bored with it. It's a good place to do speed work though. But I wasn't up for that so I just ran and tried to keep myself entertained by watching other people. And there were a lot of people to watch. It was more crowded than usual for a Saturday evening. I guess everyone in the area was stuck at home. haha I'm hoping for another evening run tomorrow. Maybe I'll pep myself up to do speed work. I'm getting a lot accomplished with this unscheduled time.
Yabba Dabba Doo 5k
The nearby town of Stewart has a local 5k with minimal participation. Each year for the past four years I have run in the race. The past three years Airclaws has been a sponsor. We enter a team of walkers and a team of runners. There will be a lot of people at the race representing Airclaws. However because we are committed to our Laos Language class, I am not participating today. But what a beautiful day for a race! It is cool and sunny. I wish I was there at the race. Hopefully everyone will represent.
I ran a strong one mile this morning. That means that except for Tuesday, I've run every day this week again. Yay!!
This picture was taken on a trail between Dow Lake and Sells Park. I cropped out someone who is not in our Muddy Buddy group. lol
I ran a strong one mile this morning. That means that except for Tuesday, I've run every day this week again. Yay!!
This picture was taken on a trail between Dow Lake and Sells Park. I cropped out someone who is not in our Muddy Buddy group. lol
Friday, May 14, 2010
First session with personal trainer
I met Jolene on Thursday at 8. She is really tiny which might lead a person to doubt her strength training skills. Then you see her arms. And the way she walks. She moves like a miniature body builder. (hehe) So I was worried no more. She had me work on arms, shoulders and core. Today I am really feeling it in my biceps. Also I'm feeling it in other muscles but I don't know their names.
The workout wore me out more than I thought it would. Probably because I didn't eat enough protein right away (smack in the head). Learned my lesson: Come prepared with food to eat immediately following lifting.
So I didn't run until 5 yesterday evening. I almost didn't do it but Will nagged me until I did. IT WAS SO HOT! My face was bright red when I finished and stayed that way for several hours.
This morning I ran on Eddy Road again. 2 miles without stopping. I didn't time myself though. I'll do that on Sunday. Devonna ran part of it with me and Huck kind of fast walked.
The workout wore me out more than I thought it would. Probably because I didn't eat enough protein right away (smack in the head). Learned my lesson: Come prepared with food to eat immediately following lifting.
So I didn't run until 5 yesterday evening. I almost didn't do it but Will nagged me until I did. IT WAS SO HOT! My face was bright red when I finished and stayed that way for several hours.
This morning I ran on Eddy Road again. 2 miles without stopping. I didn't time myself though. I'll do that on Sunday. Devonna ran part of it with me and Huck kind of fast walked.
Wednesday, May 12, 2010
What motivates me
Coffee? It would motivate me if I could seriously make the commitment to not have it unless I ran since I drink coffee every single morning. I couldn't live by that rule though. First thing in the morning I get my coffee, grab the computer, get back into bed to read and study and slowly wake up and begin my day. It's my time alone and in quiet. It would take a Herculean effort for me to postpone my coffee until after a run.
So what motivates me? I am reaching back here, since my "new" running program is just 6 days old. In the past, the following things kept me motivated to get out the door:
- A commitment with a friend to run together
- Having an actual training program where I had a goal and a plan each week and monitored my progress.
- My dogs--wish this one still worked
- Telling myself---"I'll just go out and do a mile, and if I don't feel better, that's ok, I can come home". This works well for me. I hate feeling boxed in, so having the option to change the plan took the pressure off. I recently read this quote on runnersworld.com "Give yourself 10 minutes to warm up... "A good warm up helps you let go of stress and allows the chemical changes to happen in your brain that change your mental state from no to yes," he says. "That's why those first few steps are often the hardest. Your mental state hasn't warmed up to the run yet." This was often true for me. Usually I kept going for whatever distance I had planned for the day. But sometimes, I just did the mile or so and let myself go home.
- A beer
FYI, I got my run in today!
Rainy runs
So what keeps you motivated?
I decided (as many of you know) that I won't drink coffee if I don't go running. That limits my coffee to a few days a week and keeps me motivated to run. This morning was like Saturday morning- I got up at 5:30, put on my running stuff... and then saw that it was raining. Not storming, but raining nonetheless.
I would have gotten back in bed if it wasn't for the coffee rule. I did make it a short run, only a mile, but I made it a speed-work mile, switching between sprinting and jogging. I hate those, but they're great for a short run.
Thanks for keeping up with the posts- it definitely keeps me motivated.
I decided (as many of you know) that I won't drink coffee if I don't go running. That limits my coffee to a few days a week and keeps me motivated to run. This morning was like Saturday morning- I got up at 5:30, put on my running stuff... and then saw that it was raining. Not storming, but raining nonetheless.
I would have gotten back in bed if it wasn't for the coffee rule. I did make it a short run, only a mile, but I made it a speed-work mile, switching between sprinting and jogging. I hate those, but they're great for a short run.
Thanks for keeping up with the posts- it definitely keeps me motivated.
And our 6th buddy is...
...Lyndsey! We are now complete and registered with 74 days left to train.
Thanks for the info about running uphill, Nat. There will likely be a fair amount of uphill in the race. Does anyone have any advice for biking uphill? When I have a bit of time I'll look up some info on it and share.
I ran my 3 miles this morning. It was harder today than last week. I felt slower too. Maybe not enough sleep last night. Had the cycling class this evening. It was also harder. I think I need to be more disciplined about getting enough sleep, like Nat's post mentioned. I'll make that happen tomorrow and then see how my Friday run goes.
How was your run today, Shonda?
Thanks for the info about running uphill, Nat. There will likely be a fair amount of uphill in the race. Does anyone have any advice for biking uphill? When I have a bit of time I'll look up some info on it and share.
I ran my 3 miles this morning. It was harder today than last week. I felt slower too. Maybe not enough sleep last night. Had the cycling class this evening. It was also harder. I think I need to be more disciplined about getting enough sleep, like Nat's post mentioned. I'll make that happen tomorrow and then see how my Friday run goes.
How was your run today, Shonda?
Wednesday Morning May 12
Today I ran on Eddy Road. The other day I read an article from Trail Runner that had interesting suggestions for running uphill. I tried the last suggestion and could really feel the benefit in my lower legs.
Sidestep Tough Climbs
Danny Dreyer, author of Chi Running and a renowned coach who integrates tai-chi principles into trail running, recommends turning your hips to the side to take the workload off your quads and hamstrings, and better engage your core muscles when going up steep inclines to avoid exhausting your legs.
Facing uphill with your feet pointing at 12-o'clock, turn only your feet to 10-o'clock. Keep your feet at this angle as you run, slightly crossing your feet in front of each other. "The key," says Dreyer, "is to engage your side (oblique) stomach muscles, by accentuating the motion of the downhill arm. Swing this arm strongly across your body and up to your chin, just like an upper cut." After about six to 10 steps, switch sides by moving your feet to a two-o'clock position.
If you click the Trail Runner link above, you can read the entire article.
This morning I did speed work on the flat part of the road in anticipation of decreasing my mile time. I think instead of Monday, I will run my two miles on Sunday and take Mondays off from now on. Tuesdays and Thursdays are becoming my weight training days. Tomorrow I am meeting with a personal trainer to help with strength training.
Sidestep Tough Climbs
Danny Dreyer, author of Chi Running and a renowned coach who integrates tai-chi principles into trail running, recommends turning your hips to the side to take the workload off your quads and hamstrings, and better engage your core muscles when going up steep inclines to avoid exhausting your legs.
Facing uphill with your feet pointing at 12-o'clock, turn only your feet to 10-o'clock. Keep your feet at this angle as you run, slightly crossing your feet in front of each other. "The key," says Dreyer, "is to engage your side (oblique) stomach muscles, by accentuating the motion of the downhill arm. Swing this arm strongly across your body and up to your chin, just like an upper cut." After about six to 10 steps, switch sides by moving your feet to a two-o'clock position.
If you click the Trail Runner link above, you can read the entire article.
This morning I did speed work on the flat part of the road in anticipation of decreasing my mile time. I think instead of Monday, I will run my two miles on Sunday and take Mondays off from now on. Tuesdays and Thursdays are becoming my weight training days. Tomorrow I am meeting with a personal trainer to help with strength training.
Tuesday, May 11, 2010
Getting There
I looked up how to get to the park. Click on the link to see the recommend routes from my house.
Harriman State Park.
When you are asked to choose a starting location, choose 13494 Eddy Road Amesville (Apparently google maps doesn't know our address is Athens)
It is little less than 10 hrs from my house.
Harriman State Park.
When you are asked to choose a starting location, choose 13494 Eddy Road Amesville (Apparently google maps doesn't know our address is Athens)
It is little less than 10 hrs from my house.
Yes, I finally did.....Get my run in.
I feel that I can finally show my face on our Got Your Run In blog--because I am finally running. Not far and not fast, but running again. As you know, my first run in about forever was last Thursday with Natalie on a bike trail here in Columbus.
We were hosting the CO for week and had guests from Cameroon for the weekend and the SAD on Saturday--so like Julie, life was busy. Unlike Julie, I did not run before the SAD. However, I was very active all day Friday (cleaning is similar to interval and strength training don't you think?) and Sunday Francois and I did a fair amount of walking/hiking including hills and a cave (note: although it was fun for us because we just stumbled upon it, I cannot recommend the Olentangy Indian Caverns tour of the cave unless you really enjoy retro 60's era tourist sites that haven't been well-maintained). We had no meeting Sunday-so we just took a day to relax. Stayed home in the morning and then ended up exploring parts of Columbus and discovering things to do. As we were taking the back way to the far side of the Hoover Reservoir to take a hike we drove through Powell, so, we stopped. We took a walk around the antique and other shops there then got back in the car and kept going. That's how we found the Indian Caverns. Then as we continued we saw the Alum Creek Damn and stopped to hiked around there. We never made it to Hoover. It was a good day.
But this is about running. Yesterday morning I went out for another run. 2 miles. Twice around a park near my house. Like Natalie, I am taking it slow the first couple of weeks. I am planning on running again tomorrow morning (Wednesday) and would appreciate it if someone checks up on me. It makes me feel more accountable.
So, it's great to finally be here and not just looking in on all your activity!
We were hosting the CO for week and had guests from Cameroon for the weekend and the SAD on Saturday--so like Julie, life was busy. Unlike Julie, I did not run before the SAD. However, I was very active all day Friday (cleaning is similar to interval and strength training don't you think?) and Sunday Francois and I did a fair amount of walking/hiking including hills and a cave (note: although it was fun for us because we just stumbled upon it, I cannot recommend the Olentangy Indian Caverns tour of the cave unless you really enjoy retro 60's era tourist sites that haven't been well-maintained). We had no meeting Sunday-so we just took a day to relax. Stayed home in the morning and then ended up exploring parts of Columbus and discovering things to do. As we were taking the back way to the far side of the Hoover Reservoir to take a hike we drove through Powell, so, we stopped. We took a walk around the antique and other shops there then got back in the car and kept going. That's how we found the Indian Caverns. Then as we continued we saw the Alum Creek Damn and stopped to hiked around there. We never made it to Hoover. It was a good day.
But this is about running. Yesterday morning I went out for another run. 2 miles. Twice around a park near my house. Like Natalie, I am taking it slow the first couple of weeks. I am planning on running again tomorrow morning (Wednesday) and would appreciate it if someone checks up on me. It makes me feel more accountable.
So, it's great to finally be here and not just looking in on all your activity!
SECRETS OF SPEED
(August 2009 Runners World)
Lose Weight
A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.
Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.
Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance.
Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.
Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed.
Lose Weight
A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.
Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.
Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance.
Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.
Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed.
Monday, May 10, 2010
My Second Goal Met
This morning I ran from Alvis Auto Supply to Blaze Linton's house. My two miler without stopping. I did it in 22:14. My goal for next week is to run two miles again but at a faster speed.
Then I will run three miles the following Monday. I'm trying to build a good base and not injure myself now that I'm old. (hehehe)
I've been able to run virtually every day. I didn't run last Tuesday but did every other day last week. I'm going to the gym ("oh a gym"-Homer) this afternoon and see about weight training. That is something I am not very good at. I definitely do not feel strong. So I'll let you know how it goes.
Then I will run three miles the following Monday. I'm trying to build a good base and not injure myself now that I'm old. (hehehe)
I've been able to run virtually every day. I didn't run last Tuesday but did every other day last week. I'm going to the gym ("oh a gym"-Homer) this afternoon and see about weight training. That is something I am not very good at. I definitely do not feel strong. So I'll let you know how it goes.
Great!
As you were typing those words, Nat, I was cycling and dripping with sweat. I really like the class. The leader often follows the rhythm of the music switching between speed work and hill training. It's exciting and moves fast. Amazingly enough, I haven't been sore. That seems so strange to me since those muscles deep in my gluteus maximus have not been challenged so much with cycling. Unexplained.
In spite of having the English CA this weekend, I was able to run Sat morning. There was a couple that stayed with me and I actually thought we'd be hanging out talking til late (since I'm kinda socially deprived I take advantage of every opportunity, haha). But they were ready to turn in early. And the CA is right across the street from where I live. Takes about 8 minutes to get there. I had not excuse not to run...let me rephrase that...I had a great opportunity to run.
Running is good. I've been running about 3 miles at a slower pace than normal. The biggest issue for me is the heat. It's a sizzling 90F in the mornings (100F mid-day). I've been sleeping with the air on at night which helps to be cool before going out in the mornings. With the rainy season beginning soon it should cool down a bit. I'm giving myself 2 weeks and then I'll start speed work.
How's your training?
In spite of having the English CA this weekend, I was able to run Sat morning. There was a couple that stayed with me and I actually thought we'd be hanging out talking til late (since I'm kinda socially deprived I take advantage of every opportunity, haha). But they were ready to turn in early. And the CA is right across the street from where I live. Takes about 8 minutes to get there. I had not excuse not to run...let me rephrase that...I had a great opportunity to run.
Running is good. I've been running about 3 miles at a slower pace than normal. The biggest issue for me is the heat. It's a sizzling 90F in the mornings (100F mid-day). I've been sleeping with the air on at night which helps to be cool before going out in the mornings. With the rainy season beginning soon it should cool down a bit. I'm giving myself 2 weeks and then I'll start speed work.
How's your training?
Friday, May 7, 2010
City Run
When I started running in 2003 I was running in Nike's that were too small. After damaging my big toe, going to the foot doctor to get a hole drilled in it and subsequently losing my toe nail, I made a shopping trip to Front Runner. I had never heard of Mizunos but they were the perfect shoe for me. Light and bouncy. Arch support. Cushion. Every time I went back I ended up with another pair of Mizunos. Thursday was the dawn of a new era. Well maybe not that big of a deal. But I am not running in Mizunos anymore. My new pair of road shoes (drumroll please)
Sauconys.
Shonda and I explored a bike path along the Olentangy River in Columbus.
After warming up we did some interval training.
Interval training is our code for "let's run a bit and walk some
then run a little bit more" :)
Considering that the path bordered Ohio State Campus
it felt remote compared to running through neighborhoods.
We even found a few dirt trails that are great for off-roading. It's going to be a great place for us to run together while training for the Muddy Buddy. I'm going to take my bike up with me so we can try it out there as well.
Sauconys.
Shonda and I explored a bike path along the Olentangy River in Columbus.
After warming up we did some interval training.
Interval training is our code for "let's run a bit and walk some
then run a little bit more" :)
Considering that the path bordered Ohio State Campus
it felt remote compared to running through neighborhoods.
We even found a few dirt trails that are great for off-roading. It's going to be a great place for us to run together while training for the Muddy Buddy. I'm going to take my bike up with me so we can try it out there as well.
Wednesday, May 5, 2010
84 and SUNNY!
Wow! How pretty is it today??
I met my goal on Monday. I ran without stopping for ONE mile. Yay me!! My goal for next week is two miles without stopping. After work I'm going for a run. It is so pretty out that I would love to go to Strouds or Sells but it is still super wet so I'm going to stay on Eddy Road and do a few laps.
Tomorrow I'm talking Shonda into going for a run with me. Maybe in her neighborhood or if there is a trail, perhaps along the river.
Next week, hopefully, I'll be able to do a loop trail in Sells Park. And if it is dry enough I will take my Trek for a spin.
I am really getting my head around running again. Monday I bought new socks and a new running shirt. Thursday I'm going to Front Runner to pick out new road shoes. The Mizunos I'm running in now are pretty worn out. I subscribed to Runners World and Fitness. Hmmm what's left to do??
Oh yeah, run.... (hahaha)
I met my goal on Monday. I ran without stopping for ONE mile. Yay me!! My goal for next week is two miles without stopping. After work I'm going for a run. It is so pretty out that I would love to go to Strouds or Sells but it is still super wet so I'm going to stay on Eddy Road and do a few laps.
Tomorrow I'm talking Shonda into going for a run with me. Maybe in her neighborhood or if there is a trail, perhaps along the river.
Next week, hopefully, I'll be able to do a loop trail in Sells Park. And if it is dry enough I will take my Trek for a spin.
I am really getting my head around running again. Monday I bought new socks and a new running shirt. Thursday I'm going to Front Runner to pick out new road shoes. The Mizunos I'm running in now are pretty worn out. I subscribed to Runners World and Fitness. Hmmm what's left to do??
Oh yeah, run.... (hahaha)
Monday, May 3, 2010
Cycling
I joined a gym today for 2 months. There's a cycling class that's pretty good and thought it would be the way to train. I've never done much cycling before so it'll be good to get this training. The class is pretty good. It's 50 minutes long and the leader has you change the resistance throughout so it's as if you're going up and down hills. I know it's not quite the same but it's something. It was really fun. I kept visualizing the race, going up hill and pushing through it. Of course I imagined passing many people walking their bikes up. haha
Hope I'm not too sore tomorrow. I'm planning to run 3 miles Wed morning and another cycling class that night.
Hope I'm not too sore tomorrow. I'm planning to run 3 miles Wed morning and another cycling class that night.
Saturday, May 1, 2010
Early morning runs
So I'm feeling a lot better now, thank you. I hope the Pestilence of April 2010 didn't harm anybody too bad. I've actually been on a pretty good running schedule for the past week. I've been getting up at 5:30 and running before M.W. here at Wallkill. I marked off 3 miles in 1/2 mile segments with the car, and I've been running 3-4 miles on three mornings a week.
One thing that I find hard is determining how far to go each time. I know you have to listen to your body, but honestly, at the start of a run, I never want to make it a long one. Only when I get going to I get enthusiastic for distance. But on Wednesday, when I did a 4-mile run, I had to stop every 1/2 mile on the way back, because I was just spent. And although I did a great 3 miles on Monday, my 3 miles on Thursday was just plain pathetic.
Just goes to show that starting out again is tough, and being in a good routine makes all the difference for making it happen.
One thing that I find hard is determining how far to go each time. I know you have to listen to your body, but honestly, at the start of a run, I never want to make it a long one. Only when I get going to I get enthusiastic for distance. But on Wednesday, when I did a 4-mile run, I had to stop every 1/2 mile on the way back, because I was just spent. And although I did a great 3 miles on Monday, my 3 miles on Thursday was just plain pathetic.
Just goes to show that starting out again is tough, and being in a good routine makes all the difference for making it happen.
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