Monday mornings I work out with my personal trainer, Kelly. I love Kelly even when she kicks my butt with a tough workout. Of course, sometimes I contribute to a challenging workout. Take yesterday for example. The gym has a big new workout contraption. (Seriously, I do not know what it is called, but it looks like an adult jungle gym.) The weight machines were moved around so that in addition to making room for the big new contraption there is also move personal training workout area. I noticed that in the corner the mirrors had been removed from the wall and I asked Kelly why. She said, "It's so you can use these," and she picked up this weighted ball and tossed it high up against the wall. Silly me, I replied, "That looks like fun." She handed the 12 lb. ball to me and I tossed it up against the wall. As I caught it Kelly said, "Now squat, come back up and toss the ball again." OK. No big deal. Yeah, right. She said, "Now keep that up for 30 seconds." Rest for 10 secs. Repeat. Rest. Repeat. Will that teach me to keep my mouth shut? Probably not, and man, do my shoulders ache today!
Tuesday morning is yoga morning. I've started going at 6 a.m. for Sunrise Yoga at the Agape Yoga Studio near my home. I think this class is actually a bit beyond my skill level, but the time is perfect for my schedule so I sweat my way through. The class instructor is awesome and she patiently helps me. Today as my legs were quivering through a pose I asked myself why I was there, but after class I felt great. So that's why I keep going back.
Showing posts with label Benefits. Show all posts
Showing posts with label Benefits. Show all posts
Tuesday, April 3, 2012
Sunday, August 28, 2011
A Fabulous Run!
Time: 1:29:44
Distance: 7.0 mi.
Pace: 12:49 m/mi
Time of Day: 6:57 a.m.
Weather: 65°F.
Today's run was awesome! The weather was great. Oh how I love even slightly cooler weather. I am just not a hot weather runner. But today, the temperature was in the 60's, the sky was bright blue, a light wind. Absolutely perfect conditions for a run. And run I did. I was scheduled for 6 miles but I felt great and decided to try a variation on my neighborhood 6-mile route. I didn't realize that little detour would add an extra mile to the route. But it was a great variation and I ran the complete route. I don't ever remember running longer than I was scheduled to. This was an accomplishment in a couple of ways.
First, I can physically run more distance than I thought I could. Second, I can run longer & further than I thought I could. I am a very emotional (Is that the right way to say it?) runner. The Coach frequently reminds me to "get out of my head and just run". So to run farther than the training schedule says is a big deal for me. I have to remember how great today's run felt and use it as a springboard for better running.
Distance: 7.0 mi.
Pace: 12:49 m/mi
Time of Day: 6:57 a.m.
Weather: 65°F.
Today's run was awesome! The weather was great. Oh how I love even slightly cooler weather. I am just not a hot weather runner. But today, the temperature was in the 60's, the sky was bright blue, a light wind. Absolutely perfect conditions for a run. And run I did. I was scheduled for 6 miles but I felt great and decided to try a variation on my neighborhood 6-mile route. I didn't realize that little detour would add an extra mile to the route. But it was a great variation and I ran the complete route. I don't ever remember running longer than I was scheduled to. This was an accomplishment in a couple of ways.
First, I can physically run more distance than I thought I could. Second, I can run longer & further than I thought I could. I am a very emotional (Is that the right way to say it?) runner. The Coach frequently reminds me to "get out of my head and just run". So to run farther than the training schedule says is a big deal for me. I have to remember how great today's run felt and use it as a springboard for better running.
Tuesday, August 23, 2011
I Got Lost on the Road of Life
Time: 45:07 min.
Distance: 3.76 mi.
Pace: 12:01 m/mi
Time of Day: 6:19 a.m.
Weather: 76°F. humid
I've been running. Honest I have. It's just that a combination of unrelated factors have hindered my blogging here.
First, The Son got engaged and married so I have been caught in the wedding crazies since April. Then, Google did some kind of update-thingy and I couldn't figure out how to access my blog. Anytime I tried to sign on I got a message that said I wasn't "authorized" to "access" this area. Hmmm? But today I was determined and, why, just look at what a little determination will do.
So, back to running…
I'm training for the St. Louis Rock & Roll half-marathon in October. I'm pretty excited. I've made changes in my overall fitness training which are having a huge impact on my running.
First, I am working out at the gym 1 day a week with a personal trainer, Kelly. She's pretty awesome and I love working out with her even when I can't lift my arms the next day. I started with Kelly to improve my appearance for the wedding, but it has been such a positive impact on more than just my fitness level that I'm keeping up with it. It's expensive so it is a sacrifice in other areas, but even The Love thinks it is worthwhile. The biggest area the strength training has impacted is my upper body strength. Even though Kelly works my legs till they quiver, the improvement in my upper body has had a significant impact on my running. I am more upright which helps my breathing, improves my form, and I hunch over less when I get tired. It's awesome! (BTW, I can now do 23 push ups and I just started body weight pull-ups. Oh yeah!)
Also, Kelly has taught me the importance of stretching after I work out. Both with her and on my own and also when I run. That has really helped my recovery after my runs.
Second, I incorporate short sprints in my warm up runs at the gym. I seriously don't understand how 2 30-second sprints 2x a week improves my speed, but it does. My shorter runs are almost 60 sec. faster than last winter. My long runs are still over 13 min/mile, but I am still adding miles at this point and am not worried about the speed.
Third, I went to a podiatrist about all the foot pain I had. My feet reached a point of hurting almost all the time. I bought new running shoes when my old pair had only 250 miles on them because I thought that was the problem. But the aches and pains continued. So I broke down, sucked it up and made an appointment. My last visit to the podiatrist was in 2002. And, you know those whitish-yellow orthotics he gave me back then? Well, who knew they were designed to be temporary, lasting only 6-12 months, not 10 years. The official diagnosis is plantar facsiatis. Oh joy. :-(
So the podiatrist gave me the following instructions:
So all of this sounds old lady-like and ugly-shoe-like and no-more-cute-shoes-like. But it really isn't. I found some cute Crocs to use as my house slippers. Who knew there were like 50-million different styles of Crocs. And, I found a nice pair of Merrell sandals to finish out the summer. And, the absolute most important thing is that my feet don't hurt! At all! Anymore! Oh my gosh-it's a miracle! Well, OK, not really a miracle, but darn close. I love my podiatrist!
So now I am running pain free. My feet dont' hurt and with the stretching I do, my hips feel better. D*** life is good these days!
Distance: 3.76 mi.
Pace: 12:01 m/mi
Time of Day: 6:19 a.m.
Weather: 76°F. humid
I've been running. Honest I have. It's just that a combination of unrelated factors have hindered my blogging here.
First, The Son got engaged and married so I have been caught in the wedding crazies since April. Then, Google did some kind of update-thingy and I couldn't figure out how to access my blog. Anytime I tried to sign on I got a message that said I wasn't "authorized" to "access" this area. Hmmm? But today I was determined and, why, just look at what a little determination will do.
So, back to running…
I'm training for the St. Louis Rock & Roll half-marathon in October. I'm pretty excited. I've made changes in my overall fitness training which are having a huge impact on my running.
First, I am working out at the gym 1 day a week with a personal trainer, Kelly. She's pretty awesome and I love working out with her even when I can't lift my arms the next day. I started with Kelly to improve my appearance for the wedding, but it has been such a positive impact on more than just my fitness level that I'm keeping up with it. It's expensive so it is a sacrifice in other areas, but even The Love thinks it is worthwhile. The biggest area the strength training has impacted is my upper body strength. Even though Kelly works my legs till they quiver, the improvement in my upper body has had a significant impact on my running. I am more upright which helps my breathing, improves my form, and I hunch over less when I get tired. It's awesome! (BTW, I can now do 23 push ups and I just started body weight pull-ups. Oh yeah!)
Also, Kelly has taught me the importance of stretching after I work out. Both with her and on my own and also when I run. That has really helped my recovery after my runs.
Second, I incorporate short sprints in my warm up runs at the gym. I seriously don't understand how 2 30-second sprints 2x a week improves my speed, but it does. My shorter runs are almost 60 sec. faster than last winter. My long runs are still over 13 min/mile, but I am still adding miles at this point and am not worried about the speed.
Third, I went to a podiatrist about all the foot pain I had. My feet reached a point of hurting almost all the time. I bought new running shoes when my old pair had only 250 miles on them because I thought that was the problem. But the aches and pains continued. So I broke down, sucked it up and made an appointment. My last visit to the podiatrist was in 2002. And, you know those whitish-yellow orthotics he gave me back then? Well, who knew they were designed to be temporary, lasting only 6-12 months, not 10 years. The official diagnosis is plantar facsiatis. Oh joy. :-(
So the podiatrist gave me the following instructions:
- No going barefoot at all—not even to the bathroom in the middle of the night.
- Get a pair of Crocs to use as house slippers.
- Give up the floppy flip-flops. (Boo-hoo. I love my flip-flops all summer long!)
- Wear only shoes with an arch in them, or
- Use the "new" temporary orthotic insert until I get permanent inserts, or
- Wear shoes with a 2" heel or higher.
- Do 4 specific stretches before I run.
So all of this sounds old lady-like and ugly-shoe-like and no-more-cute-shoes-like. But it really isn't. I found some cute Crocs to use as my house slippers. Who knew there were like 50-million different styles of Crocs. And, I found a nice pair of Merrell sandals to finish out the summer. And, the absolute most important thing is that my feet don't hurt! At all! Anymore! Oh my gosh-it's a miracle! Well, OK, not really a miracle, but darn close. I love my podiatrist!
So now I am running pain free. My feet dont' hurt and with the stretching I do, my hips feel better. D*** life is good these days!
Wednesday, April 13, 2011
I'm Feeling Good About Me
How does Jennifer Hudson sing it on those Weight Watchers commercials? "It's a new day; it's a new dawn, And I'm feeling good." I feel good about me today!
I signed up for 10 sessions with a personal trainer at my gym. I want to work on my core. It's very soft and flabby and I just really dislike it all the time. I know that it's possible to have great abs under a thick layer of fat. So I'm working on the fat issue by following Weight Watchers new PointsPlus program. I rejoined a month ago and I've lost 6.2 lbs.
I was talking to Coach Jeni today and told her that for the first time in my life I am in a place where I am doing this for me and my health. Always before there has been some external motivation, or in some cases no motivation, only guilt. I believe I got to this point by asking a simple question of Jeni in November 2009. "Do you think I could run a half marathon?"
That simple, timid question on an early morning walk became a journey to a more healthy me. While I want to trim down and tone up my mid-section so it looks better, I am primarily motivated by a desire to improve my health. I have experienced the huge positive impact running has had in my life and now I want to experience the positive impact of even better physical and mental health.
It continues to amaze me how running is such a positive influence in my life. Although I struggled last summer and really slacked off during the long, bitterly cold winter, I have never considered not running on a regular basis. Running is one of the top 5 best things I have ever done to improve my life.
So I eagerly wait to hear when my first training session is going to be. I know I will feel sore after those first few workouts, but oh, the end result is going to be awesome!
I signed up for 10 sessions with a personal trainer at my gym. I want to work on my core. It's very soft and flabby and I just really dislike it all the time. I know that it's possible to have great abs under a thick layer of fat. So I'm working on the fat issue by following Weight Watchers new PointsPlus program. I rejoined a month ago and I've lost 6.2 lbs.
I was talking to Coach Jeni today and told her that for the first time in my life I am in a place where I am doing this for me and my health. Always before there has been some external motivation, or in some cases no motivation, only guilt. I believe I got to this point by asking a simple question of Jeni in November 2009. "Do you think I could run a half marathon?"
That simple, timid question on an early morning walk became a journey to a more healthy me. While I want to trim down and tone up my mid-section so it looks better, I am primarily motivated by a desire to improve my health. I have experienced the huge positive impact running has had in my life and now I want to experience the positive impact of even better physical and mental health.
It continues to amaze me how running is such a positive influence in my life. Although I struggled last summer and really slacked off during the long, bitterly cold winter, I have never considered not running on a regular basis. Running is one of the top 5 best things I have ever done to improve my life.
So I eagerly wait to hear when my first training session is going to be. I know I will feel sore after those first few workouts, but oh, the end result is going to be awesome!
Saturday, November 20, 2010
Oh What A Beautiful Run
Distance: 4.1 miles
Time: 51.15 min.
Pace: 12:29 mile
Time of day: 10 a.m.
Weather: 50ish, overcast, but no wind.
It was a great run today! I ran a trail I had never been on before. I think sometimes I don't run because I get bored. I tend to run the same route day in and day out. But today I ran a trail in a neighborhood park that I've not run before. I have walked part of the trail, but that was a couple of years ago before I started running.
The trail is flat. I mean flat. The graph in Runmeter that shows elevation is a perfectly straight line. No ups, no downs, no incline. Flat. The trail is located close enough to the Mississippi River that it is in a flood plain. So that sounds really boring, but it's not. I ran through some woods and observed big, gorgeous houses up on the bluff. The train tracks run right by the trail so I saw a couple of trains rumble by. It is a circle trail a little over 4 miles long. Plus there is a short side trail maybe another 1 mile. I will definitely run this trail again.
It was a great run!
Time: 51.15 min.
Pace: 12:29 mile
Time of day: 10 a.m.
Weather: 50ish, overcast, but no wind.
It was a great run today! I ran a trail I had never been on before. I think sometimes I don't run because I get bored. I tend to run the same route day in and day out. But today I ran a trail in a neighborhood park that I've not run before. I have walked part of the trail, but that was a couple of years ago before I started running.
The trail is flat. I mean flat. The graph in Runmeter that shows elevation is a perfectly straight line. No ups, no downs, no incline. Flat. The trail is located close enough to the Mississippi River that it is in a flood plain. So that sounds really boring, but it's not. I ran through some woods and observed big, gorgeous houses up on the bluff. The train tracks run right by the trail so I saw a couple of trains rumble by. It is a circle trail a little over 4 miles long. Plus there is a short side trail maybe another 1 mile. I will definitely run this trail again.
It was a great run!
Monday, October 25, 2010
Rejoined the Gym
Today was my first day in the gym in about 6 months. I ran about 15 minutes on the treadmill and did some light weight lifting.
When you are forced to cut household expenses you learn what is really important. The Love and I gave up our gym membership about 6 months ago to save money. He agreed to walk outside 4-5 times a week and I was running. I figured I could figure out a way to lift weights at home. However, cold weather is just around the corner and I am not doing any kind of resistance training.
We were not quite as successful working out without the gym as we had told ourselves we would be. It was extremely hot and humid this summer which kept us both inside several different times. I just couldn't get my act together to do upper body exercises here at home. And sometimes we skipped because our schedules just wouldn't allow us to workout during the day. Plus, I think we both missed the option of working out at the gym.
A couple of weeks ago we received a letter from our gym offering "amnesty" if you rejoined on a certain date. That prompted The Love and me to really evaluate our options. We visited another bare bones gym close to home thinking it would meet our needs at a lower cost. But neither of us felt very comfortable there. All the machines were really close together; it felt crowded.
So we looked at the monthly cash flow and decided the gym membership is important enough that we will economize somewhere else.
When you are forced to cut household expenses you learn what is really important. The Love and I gave up our gym membership about 6 months ago to save money. He agreed to walk outside 4-5 times a week and I was running. I figured I could figure out a way to lift weights at home. However, cold weather is just around the corner and I am not doing any kind of resistance training.
We were not quite as successful working out without the gym as we had told ourselves we would be. It was extremely hot and humid this summer which kept us both inside several different times. I just couldn't get my act together to do upper body exercises here at home. And sometimes we skipped because our schedules just wouldn't allow us to workout during the day. Plus, I think we both missed the option of working out at the gym.
A couple of weeks ago we received a letter from our gym offering "amnesty" if you rejoined on a certain date. That prompted The Love and me to really evaluate our options. We visited another bare bones gym close to home thinking it would meet our needs at a lower cost. But neither of us felt very comfortable there. All the machines were really close together; it felt crowded.
So we looked at the monthly cash flow and decided the gym membership is important enough that we will economize somewhere else.
Monday, October 18, 2010
Halloween 10k Race
Distance: 6.2 mi. (10k)
Time: 1:18:50
Pace: 12:43 mi/min
Time of Day: 8 a.m.
Weather: close to 60°F., sun coming up over the buildings downtown; just a beautiful morning!
This race was a winner for me!
I have been lax about running recently for a variety of weak reasons. I was out of town a couple of times, I had a miserable head cold for about a week, and The Love also was sick-just not the same times as me…really weak excuses. In fact, at one point last week I told The Love I wasn't going to run this race. But then I changed my mind and decided I would give it a go and if I ended up walking—well, walking was exercise and better than giving up totally. I also told him he didn't have to attend the race because it was just 6 miles, he had poker Saturday night, he was getting over his vicious cold, etc.
So I went to the race by myself. I found a parking spot pretty close to the finish line. Yeah! It was kind a weird being by myself. Running seems to me to be a group sport, especially this kind of race where the element of "fun" is front & center. It was hilarious to see all the costumes. Some were elaborate as in the guy with the refrigerator box-sized pink Cadillac that he literally carried the entire race. Some were just a token costume like the funky plastic head band. But there lots and lots of groups of people. I felt pretty alone at the start.
But as the race progressed I embraced that singleness. I watched my pace closely so I didn't get caught up in the out-of-the-gate-9-minute-mile. I set a goal to finish around 12:45 min/mi. As groups fell apart I chugged along by myself passing first this person and then that person. As I went up and down the hills I pumped my arms hard and slowed my pace slightly, using the downhills to recover. I did walk about 1/4 mile up a hill that was the 2nd of two hills in a row and the 3rd in a sequence of hills. That was at around 2.5 miles. But after that it was pretty smooth sailing. I fell into a groove a couple of times which was a great feeling. I finished pretty strong.
This race brought into focus for me a couple of things. First, I am not as slow as I used to be . I was looking back at the first race I ever ran last February. It was 5 miles and I ran at a 13:01 min/mi. The Son ran with me as support and he kept me going. I believe I would have been much slower if I had been running alone. The Family ROC race I ran in September was a 5k and I ran at 11:49 min/mi. Half the distance of this 10k and I was less than a minute faster there. I am not speedy by any means, and I think I don't really care any more. I will continue to work on speed because I know I can improve. But I'm content with aiming for a consistent 12 min. mile.
The second thing I realized is that I have a solid running base. I haven't run much the past month and I would have to look at my log to see the last time I ran 6 miles. But I was able to do it yesterday! I have a, dare I say, solid base to operate from. It is awesome knowing that I really can run 6 miles and feel good at the end.
The final thing I learned yesterday is that I can do this by myself. I navigated the race site before and after. I didn't forget where I parked the car. And most important of all I monitored my running, adjusting pace when necessary, motivating myself when needed, cheering myself along. I can do this. I missed having The Love with me yesterday (especially the towel he hands me at the end to wipe away the sweat). His smiling face at the finish line is a joy! But I did it all by myself yesterday. And that is huge for me!
Time: 1:18:50
Pace: 12:43 mi/min
Time of Day: 8 a.m.
Weather: close to 60°F., sun coming up over the buildings downtown; just a beautiful morning!
I have been lax about running recently for a variety of weak reasons. I was out of town a couple of times, I had a miserable head cold for about a week, and The Love also was sick-just not the same times as me…really weak excuses. In fact, at one point last week I told The Love I wasn't going to run this race. But then I changed my mind and decided I would give it a go and if I ended up walking—well, walking was exercise and better than giving up totally. I also told him he didn't have to attend the race because it was just 6 miles, he had poker Saturday night, he was getting over his vicious cold, etc.
So I went to the race by myself. I found a parking spot pretty close to the finish line. Yeah! It was kind a weird being by myself. Running seems to me to be a group sport, especially this kind of race where the element of "fun" is front & center. It was hilarious to see all the costumes. Some were elaborate as in the guy with the refrigerator box-sized pink Cadillac that he literally carried the entire race. Some were just a token costume like the funky plastic head band. But there lots and lots of groups of people. I felt pretty alone at the start.
But as the race progressed I embraced that singleness. I watched my pace closely so I didn't get caught up in the out-of-the-gate-9-minute-mile. I set a goal to finish around 12:45 min/mi. As groups fell apart I chugged along by myself passing first this person and then that person. As I went up and down the hills I pumped my arms hard and slowed my pace slightly, using the downhills to recover. I did walk about 1/4 mile up a hill that was the 2nd of two hills in a row and the 3rd in a sequence of hills. That was at around 2.5 miles. But after that it was pretty smooth sailing. I fell into a groove a couple of times which was a great feeling. I finished pretty strong.
This race brought into focus for me a couple of things. First, I am not as slow as I used to be . I was looking back at the first race I ever ran last February. It was 5 miles and I ran at a 13:01 min/mi. The Son ran with me as support and he kept me going. I believe I would have been much slower if I had been running alone. The Family ROC race I ran in September was a 5k and I ran at 11:49 min/mi. Half the distance of this 10k and I was less than a minute faster there. I am not speedy by any means, and I think I don't really care any more. I will continue to work on speed because I know I can improve. But I'm content with aiming for a consistent 12 min. mile.
The second thing I realized is that I have a solid running base. I haven't run much the past month and I would have to look at my log to see the last time I ran 6 miles. But I was able to do it yesterday! I have a, dare I say, solid base to operate from. It is awesome knowing that I really can run 6 miles and feel good at the end.
The final thing I learned yesterday is that I can do this by myself. I navigated the race site before and after. I didn't forget where I parked the car. And most important of all I monitored my running, adjusting pace when necessary, motivating myself when needed, cheering myself along. I can do this. I missed having The Love with me yesterday (especially the towel he hands me at the end to wipe away the sweat). His smiling face at the finish line is a joy! But I did it all by myself yesterday. And that is huge for me!
Sunday, September 5, 2010
Add Distance Slowly
Saturday, 09/04
Distance: 3.88
Time: 48:57
Pace: 12:37 m/mi.
Time of day: 10:35 a.m.
Weather: Absolutely fabulous! Mid-60's, sunny, bright, breezy
I was really looking forward to running Saturday. It was an absolutely fabulous day! A forecasted high in the low 70's meant I could run any darn time I wanted to. So while The Love was out getting a haircut, I was out running.
I did pretty well. I upped my mileage from 3 to almost 4 miles. Probably I should have done just 3.5 miles, because I did have 2 1-minute walking periods. Not terrible, mostly an indication of too big of an increase. The good news is I felt great afterwards and all day.
A bit of good news. I weighed and checked my body measurements. I have had a really stressful summer and with the heat & humidity keeping me from running I knew I had gained a couple pounds. The good news is that my body measurements stayed the same and the weight gain truly was just a couple of pounds. Although the stress is still with me, I believe I can manage it better with running thus eating less. I sure hope so anyway.
Distance: 3.88
Time: 48:57
Pace: 12:37 m/mi.
Time of day: 10:35 a.m.
Weather: Absolutely fabulous! Mid-60's, sunny, bright, breezy
I was really looking forward to running Saturday. It was an absolutely fabulous day! A forecasted high in the low 70's meant I could run any darn time I wanted to. So while The Love was out getting a haircut, I was out running.
I did pretty well. I upped my mileage from 3 to almost 4 miles. Probably I should have done just 3.5 miles, because I did have 2 1-minute walking periods. Not terrible, mostly an indication of too big of an increase. The good news is I felt great afterwards and all day.
A bit of good news. I weighed and checked my body measurements. I have had a really stressful summer and with the heat & humidity keeping me from running I knew I had gained a couple pounds. The good news is that my body measurements stayed the same and the weight gain truly was just a couple of pounds. Although the stress is still with me, I believe I can manage it better with running thus eating less. I sure hope so anyway.
Tuesday, August 31, 2010
A Look Back at Summer Running
Distance: 3.05 mi.
Time: 37:10 min.
Pace: 12:11 (m/mi)
Time of Day: 6:15 a.m.
Weather: 72°F, warmer & more humid
First before I look back at my stats over the last 3 or months—I hit my 10 min. mark at .82 mi. again today! I wasn't sure I would make it because it was pretty humid and I was having trouble early on. But I pushed myself and I made it!
So here's what I did over the last few months.
May
Distance: 83:57 mi.
Duration: 18:25:17
Avg Pace: 13:14 (m/mi)
Pretty good considering I ran my first half-marathon in April.
June
Distance: 34:07 mi.
Duration: 7:05:43
Avg Pace: 12:30 (m/mi.)
Wow! I really increased my pace but my total mileage is way down. A sign of the heat that was settling in.
July
Distance: 62:47 mi.
Duration: 13:40:04
Avg Pace: 13:06 (m/mi)
A little slower pace but better consistency and total mileage. Most of the miles were logged before the 20th.
August
Distance: 34.96 mi.
Duration: 7:17:38
Avg Pace: 12:31 (m/mi)
I ran only 6 days before the 20th. It was hot, humid & miserable. I just gave up.
Here is what I think I learned from my first summer of running. Consistency is important. I learned that running several times a week, even if only a short distance, is much better physically and psychologically for me. I need the routine in my life and the daily dose of sunshine & being out-of-doors.
Better to run shorter distances more frequently than longer distances once in a while. When it is hot & humid I need to shorten my time and distance. Again, several short runs vs. one long run in a week is more beneficial.
Just to remind myself, the St. Louis Post-Dispatch reported this morning that this summer is going down in the books as the 4th hottest summer on record. There weren't any individual daily records set, but the consistency of 90°+ days and 70°+ nights is what made it so hot. I really am not crazy-it was hot, humid & miserable.
Time: 37:10 min.
Pace: 12:11 (m/mi)
Time of Day: 6:15 a.m.
Weather: 72°F, warmer & more humid
First before I look back at my stats over the last 3 or months—I hit my 10 min. mark at .82 mi. again today! I wasn't sure I would make it because it was pretty humid and I was having trouble early on. But I pushed myself and I made it!
So here's what I did over the last few months.
May
Distance: 83:57 mi.
Duration: 18:25:17
Avg Pace: 13:14 (m/mi)
Pretty good considering I ran my first half-marathon in April.
June
Distance: 34:07 mi.
Duration: 7:05:43
Avg Pace: 12:30 (m/mi.)
Wow! I really increased my pace but my total mileage is way down. A sign of the heat that was settling in.
July
Distance: 62:47 mi.
Duration: 13:40:04
Avg Pace: 13:06 (m/mi)
A little slower pace but better consistency and total mileage. Most of the miles were logged before the 20th.
August
Distance: 34.96 mi.
Duration: 7:17:38
Avg Pace: 12:31 (m/mi)
I ran only 6 days before the 20th. It was hot, humid & miserable. I just gave up.
Here is what I think I learned from my first summer of running. Consistency is important. I learned that running several times a week, even if only a short distance, is much better physically and psychologically for me. I need the routine in my life and the daily dose of sunshine & being out-of-doors.
Better to run shorter distances more frequently than longer distances once in a while. When it is hot & humid I need to shorten my time and distance. Again, several short runs vs. one long run in a week is more beneficial.
Just to remind myself, the St. Louis Post-Dispatch reported this morning that this summer is going down in the books as the 4th hottest summer on record. There weren't any individual daily records set, but the consistency of 90°+ days and 70°+ nights is what made it so hot. I really am not crazy-it was hot, humid & miserable.
Monday, August 30, 2010
Personal PR
Distance: 2:03 mi.
Time: 26:38 min.
Pace: 12:08 (m/mi)
Time of day: 6:19 a.m.
Weather: 71°F, humid, overcast
So this is a little thing, but I need all the kudos I can get right now.
My running app is set to announce time, distance & pace every 10 min. I have been trying all summer to break .8 mi. in the first 10 minutes and just haven't done it. Until today that is!!! I made .82 mi. in my first 10 minutes. Woo-hoo for me!!
I also ran this morning when I didn't really feel like it. I was hot all night and woke with a minor headache. It would have been really easy to just sit at the kitchen table, drinking coffee and avoid the effort and the sweat of running. I also would have missed that PR (above) and the great feeling it gave me. And, at the end of my run my headache was gone and I was feeling much better. Yeah me!
Monday, August 23, 2010
Restart
Distance: 2.21 mi.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Wednesday, July 14, 2010
Simple Pleasures
Sunday, July 11
Distance: 2.15 mi.
Time: 26:16 min.
Pace: 12:13 m/mi.
Time of Day: 7:45 am
Weather: Hot, Humid
I ran on the school track while The Love walked. It was hot. It was humid. I was sweaty.
Near the end of my run a mini-van pulled into the parking lot and out tumbled a dad with his 3 sons. The boys were young, maybe 5-8. They headed to the ball diamond and "played" ball.
It was Miles', the youngest, birthday. And because of that he got to bat first. It was so cute. After a couple of strikes he did hit the ball--right back to Dad who was pitching. But being a great dad, he let the ball bounce so Miles could run. "Run Miles. Run!", was the chant from the other 2 brothers. Miles, of course, scored a home run!
As I stretched I watched the game. The Love and I cheered when the boys each got a hit. It was a great moment. I was so happy that I was runner. If I hadn't started running I would have missed this.
Distance: 2.15 mi.
Time: 26:16 min.
Pace: 12:13 m/mi.
Time of Day: 7:45 am
Weather: Hot, Humid
I ran on the school track while The Love walked. It was hot. It was humid. I was sweaty.
Near the end of my run a mini-van pulled into the parking lot and out tumbled a dad with his 3 sons. The boys were young, maybe 5-8. They headed to the ball diamond and "played" ball.
It was Miles', the youngest, birthday. And because of that he got to bat first. It was so cute. After a couple of strikes he did hit the ball--right back to Dad who was pitching. But being a great dad, he let the ball bounce so Miles could run. "Run Miles. Run!", was the chant from the other 2 brothers. Miles, of course, scored a home run!
As I stretched I watched the game. The Love and I cheered when the boys each got a hit. It was a great moment. I was so happy that I was runner. If I hadn't started running I would have missed this.
Saturday, May 1, 2010
A Better 7 Mile Run
Wednesday's Stats
Distance: 7.01 mi.
Time: 1:29:41
Pace: 12:47 min/mi.
Time of day: 8:10 a.m.
Temperature: 50-ish
Wednesday's seven miles were a heck of a lot better than my last seven mile run. The first time I ran 7 miles was back in February when Coach Jeni was in town. I was totally embarrassed by that run. Today's run was really a great run. The ski was blue, the sun was shining, the temperature was pleasant. The smell of honeysuckle and orange blossom filled the air. It was glorious.
So why was I running on a Wednesday? I am out of town and knew I wouldn't be able to get in a long run on Saturday. So I did my long run on Wednesday. After running four miles Tuesday evening I was a little apprehensive about doing a long run Wednesday morning. I knew I would be resting on Thursday, six hours in a car, so I went ahead with the run. It has worked out o.k. I don't think I suffered from any over training.
Distance: 7.01 mi.
Time: 1:29:41
Pace: 12:47 min/mi.
Time of day: 8:10 a.m.
Temperature: 50-ish
Wednesday's seven miles were a heck of a lot better than my last seven mile run. The first time I ran 7 miles was back in February when Coach Jeni was in town. I was totally embarrassed by that run. Today's run was really a great run. The ski was blue, the sun was shining, the temperature was pleasant. The smell of honeysuckle and orange blossom filled the air. It was glorious.
So why was I running on a Wednesday? I am out of town and knew I wouldn't be able to get in a long run on Saturday. So I did my long run on Wednesday. After running four miles Tuesday evening I was a little apprehensive about doing a long run Wednesday morning. I knew I would be resting on Thursday, six hours in a car, so I went ahead with the run. It has worked out o.k. I don't think I suffered from any over training.
Friday, April 9, 2010
Finding the Good in Resting
4 days & counting down.
Wednesday & Thursday are rest days, again. Actually I should call them "wait" days, because that is what I am doing this week—waiting for the race on Sunday.
It was really warm Tuesday and Wednesday (highs in the mid-80's) and I got out a pair of sandals to wear with my jeans. I love this particular pair of sandals! They are a great medium brown color, they fit like a glove, they have a great 2" wedge heel. And they make my legs look longer and thinner, especially in jeans. So as I was admiring how great I am looking in the jeans & sandals I realize that wow! my body is beginning to really lose the chubby factor. I still have the dreaded, awful midriff bulge thing going on, but my legs actually have some muscle tone to them. Believe it or not, my biceps have a tiny bit of definition. My butt isn't quite as saggy as it was 4 months ago. All in all, I'm liking the side effects of running.
3 days & counting down.
Wednesday & Thursday are rest days, again. Actually I should call them "wait" days, because that is what I am doing this week—waiting for the race on Sunday.
It was really warm Tuesday and Wednesday (highs in the mid-80's) and I got out a pair of sandals to wear with my jeans. I love this particular pair of sandals! They are a great medium brown color, they fit like a glove, they have a great 2" wedge heel. And they make my legs look longer and thinner, especially in jeans. So as I was admiring how great I am looking in the jeans & sandals I realize that wow! my body is beginning to really lose the chubby factor. I still have the dreaded, awful midriff bulge thing going on, but my legs actually have some muscle tone to them. Believe it or not, my biceps have a tiny bit of definition. My butt isn't quite as saggy as it was 4 months ago. All in all, I'm liking the side effects of running.
3 days & counting down.
Monday, March 29, 2010
Catching Up-Sunday
Distance: 1.52 miles
Tiime: 17:00 min.
Pace: 11:11 min/mi
Time of day: 7:00 p.m.
Temperature: 53°F, cool evening breeze
Today's plan got all mixed up. Because of my sewing event yesterday I had planned to run 11 miles today with Scott. But it was raining pretty hard all morning and up until about 3 p.m. Being the crazy person I am I would have gone ahead and run, but Scott felt that the trail would be slippery and possibly muddy in a couple of spots. He was concerned that if I hurt myself I wouldn't have time to heal before the half marathon. We agreed to postpone the run until Monday late afternoon.
Around 3 p.m. the rain quit, the sun came out and Scott was off doing something else. I guess I could have gone ahead and run…About 5:30 The Love told me he was going to go walk around the school track about 6:30 (after the Elite Eight games), did I want to run while he walked. Yes I did!
So we headed up to the school and I took off. Take a look at that pace. I was flying! Unfortunately I couldn't sustain it and when I received a text message from The Chef that she had won 2nd place in her Hot Foods Team regional competition I slowed to a walk so I could text her my congratulations. I walked a couple of laps with The Love and by then it was getting dark so we headed home.
I was really pleased that I ran the pace I did. Even though it wasn't for a very long distance I think that short, fast runs help your overall speed. At least that's what I've read.
I am a little bummed. Just got a message from Scott that he won't be able to run this afternoon. I can't postpone this LDR any longer so I will run solo.
Tiime: 17:00 min.
Pace: 11:11 min/mi
Time of day: 7:00 p.m.
Temperature: 53°F, cool evening breeze
Today's plan got all mixed up. Because of my sewing event yesterday I had planned to run 11 miles today with Scott. But it was raining pretty hard all morning and up until about 3 p.m. Being the crazy person I am I would have gone ahead and run, but Scott felt that the trail would be slippery and possibly muddy in a couple of spots. He was concerned that if I hurt myself I wouldn't have time to heal before the half marathon. We agreed to postpone the run until Monday late afternoon.
Around 3 p.m. the rain quit, the sun came out and Scott was off doing something else. I guess I could have gone ahead and run…About 5:30 The Love told me he was going to go walk around the school track about 6:30 (after the Elite Eight games), did I want to run while he walked. Yes I did!
So we headed up to the school and I took off. Take a look at that pace. I was flying! Unfortunately I couldn't sustain it and when I received a text message from The Chef that she had won 2nd place in her Hot Foods Team regional competition I slowed to a walk so I could text her my congratulations. I walked a couple of laps with The Love and by then it was getting dark so we headed home.
I was really pleased that I ran the pace I did. Even though it wasn't for a very long distance I think that short, fast runs help your overall speed. At least that's what I've read.
I am a little bummed. Just got a message from Scott that he won't be able to run this afternoon. I can't postpone this LDR any longer so I will run solo.
Sunday, March 21, 2010
Rain Rain
Distance: 2 mi.
Time: 26:12 min.
Pace 13:06 min/mi.
Time of day: 9:15 a.m.
Temp: 36°F. 30°F WC. Rainy, cold
The rain and cold drove me to the treadmill this morning for my recovery run of 2 miles. I was feeling a little stiff and sore from yesterday's 10 miles. I'm really glad for the 2 miles this morning. I feel so much better now. I didn't push myself, but ran at an easy pace never going faster than 5.1 mph on the treadmill. It was all good.
Time: 26:12 min.
Pace 13:06 min/mi.
Time of day: 9:15 a.m.
Temp: 36°F. 30°F WC. Rainy, cold
The rain and cold drove me to the treadmill this morning for my recovery run of 2 miles. I was feeling a little stiff and sore from yesterday's 10 miles. I'm really glad for the 2 miles this morning. I feel so much better now. I didn't push myself, but ran at an easy pace never going faster than 5.1 mph on the treadmill. It was all good.
Friday, March 12, 2010
I'm Workin' On It
Distance: 3.27 mi.
Time: 39:54 min.
Pace: 12:13/mile
Time of day: 7:15 a.m.
Temperature: 45°F, Cloudy & cool
I was able to get my run in this morning before the rain started. I continue to work on my breathing and keeping my arms from crossing in front of my body.
I am really having trouble with my breathing. I realize I am inhaling way too shallow, but when I try to breathe deeply, I seem to take too long and then I get completely out of breath and end up gasping for air. I'm not sure what to do at this point, but I'll keep on working on it.
I think I mentioned after last Saturday's LDR that Scott pointed out to me that instead of keeping my arms going forward when I run, I let them turn inward, crossing them across my body. He & I hit upon the word "pivot" to remind me to keep my arms pointed forward. So I have been very conscious this week of making sure I pivot my arms, keeping my elbows close to my sides, with my hands pointed directly forward. Again, I'm working on it.
On the fashion front…What else could I possibly say about running and fashion you ask? Well, The Love was out of town three days this week. This morning when I put on my jeans he groaned and said, "I wish I could send you to the store right now to buy a smaller pair of jeans." Nice compliment. Thank you, Darlin'. But he also reminded me of a couple of pair of jeans I had put away because they were too tight. I dug them out and one pair fits pretty darn awesome! I can fasten the second pair, but in reality, they are still too tight for my taste. So even though the number on the scale hasn't moved down all that much, running has definitely toned and tightened my body.
And one last item, Happy Birthday to my Favorite Youngest Daughter!
Time: 39:54 min.
Pace: 12:13/mile
Time of day: 7:15 a.m.
Temperature: 45°F, Cloudy & cool
I was able to get my run in this morning before the rain started. I continue to work on my breathing and keeping my arms from crossing in front of my body.
I am really having trouble with my breathing. I realize I am inhaling way too shallow, but when I try to breathe deeply, I seem to take too long and then I get completely out of breath and end up gasping for air. I'm not sure what to do at this point, but I'll keep on working on it.
I think I mentioned after last Saturday's LDR that Scott pointed out to me that instead of keeping my arms going forward when I run, I let them turn inward, crossing them across my body. He & I hit upon the word "pivot" to remind me to keep my arms pointed forward. So I have been very conscious this week of making sure I pivot my arms, keeping my elbows close to my sides, with my hands pointed directly forward. Again, I'm working on it.
On the fashion front…What else could I possibly say about running and fashion you ask? Well, The Love was out of town three days this week. This morning when I put on my jeans he groaned and said, "I wish I could send you to the store right now to buy a smaller pair of jeans." Nice compliment. Thank you, Darlin'. But he also reminded me of a couple of pair of jeans I had put away because they were too tight. I dug them out and one pair fits pretty darn awesome! I can fasten the second pair, but in reality, they are still too tight for my taste. So even though the number on the scale hasn't moved down all that much, running has definitely toned and tightened my body.
And one last item, Happy Birthday to my Favorite Youngest Daughter!
Wednesday, March 10, 2010
Oh My Gosh! This Was Why I Started Running
Distance: 4.09 mi.
Time: 51:53 min.
Pace: 12:41/mile
Time of day: 12: 30 p.m.
Temp: 67°F; Bright sunshine, slight breeze
Oh my gosh! This is why I started running…to go outside on a beautiful, warm day, bright with glorious sunshine and run till sweat drips off my face and runs down my back and it doesn't even bother me and I feel absolutely great!
On a fashion note, I am going to have to do something about my running clothes. I ran today in capris (which were o.k.) and a long sleeved shirt (which was not). I chose the LS shirt because I just wasn't sure how warm it would feel. I wasn't "way too hot" or anything, but I will definitely wear a short sleeved shirt at this temperature from now on. The issue I am grappling with is I have only 1 pair of capris. So do I buy a couple more pairs of capris or just go ahead and buy shorts, because I don't have any running shorts? Such decisions. I don't think I would be comfortable in shorts right now, both because of the temperature and my not-so-chubby-anymore-but-still-not-svelte legs. Hmmm. What to do, what to do.
Time: 51:53 min.
Pace: 12:41/mile
Time of day: 12: 30 p.m.
Temp: 67°F; Bright sunshine, slight breeze
Oh my gosh! This is why I started running…to go outside on a beautiful, warm day, bright with glorious sunshine and run till sweat drips off my face and runs down my back and it doesn't even bother me and I feel absolutely great!
On a fashion note, I am going to have to do something about my running clothes. I ran today in capris (which were o.k.) and a long sleeved shirt (which was not). I chose the LS shirt because I just wasn't sure how warm it would feel. I wasn't "way too hot" or anything, but I will definitely wear a short sleeved shirt at this temperature from now on. The issue I am grappling with is I have only 1 pair of capris. So do I buy a couple more pairs of capris or just go ahead and buy shorts, because I don't have any running shorts? Such decisions. I don't think I would be comfortable in shorts right now, both because of the temperature and my not-so-chubby-anymore-but-still-not-svelte legs. Hmmm. What to do, what to do.
Thursday, February 25, 2010
Crawl in Bed and Pull the Covers Over My Head
Distance: 1.99 mi.
Time: 26:01 min.
Pace: 13:05/mile
Time of Day: 4 p.m.
Temp: 37°F, no wind chill according to weather.com, but there was some wind
Today was a struggle mentally. I totally blew off my strength training this morning in favor of doing absolutely nothing. I think maybe PMS is playing with my head. I talked to Coach Jeni twice and both times she strongly encouraged me to go run 2 miles. The physical exertion would release endorphins and help me feel better. It took until 4 p.m. for me to get out the door. Do I feel better? Not measurably, but I can build off the fact that I did indeed go run rather than continue to sit in my chair. Thank you so much, Jeni, for your support and encouragement.
Time: 26:01 min.
Pace: 13:05/mile
Time of Day: 4 p.m.
Temp: 37°F, no wind chill according to weather.com, but there was some wind
Today was a struggle mentally. I totally blew off my strength training this morning in favor of doing absolutely nothing. I think maybe PMS is playing with my head. I talked to Coach Jeni twice and both times she strongly encouraged me to go run 2 miles. The physical exertion would release endorphins and help me feel better. It took until 4 p.m. for me to get out the door. Do I feel better? Not measurably, but I can build off the fact that I did indeed go run rather than continue to sit in my chair. Thank you so much, Jeni, for your support and encouragement.
Wednesday, February 10, 2010
The Day After 5 Miles on a Treadmill
Rest Day
I was exhausted yesterday afternoon and evening after running 5 miles on the treadmill. Jeni & I talked late in the day about how tired I was and I asked her if it could be because I didn't eat any GU while I was running. She said she didn't think so, not at this distance. But when I casually mentioned later about having shoveled snow in the morning she broke in and said, "That's probably why you are so tired now." Maybe. I guess so. I know shoveling snow is hard work, but still…would it make that much difference? So as the day wore on I contemplated my tiredness and the snow shoveling and how it all is intertwined.
One reason I wanted to start running is to increase my fitness level. I did not like being only 54 and feeling so out of shape. I felt physically weak; I lacked energy. And I just didn't want to feel that way. I want to be physically active and strong. I also want to be mentally sharp. Sometimes I look at the vast majority of women around me and I cringe. I don't want to be huffing & puffing my way through life, unable to shovel the snow in winter or rake the leaves in the fall. I don't want to qualify for the Olympics, but I do want to be active and energetic.
I realize that I've only been on this journey for a 3 months. I'm no where near what is called "fit". But I am better than I was last summer. And that's a start. And every time I increase my running distance or time or speed my body must adjust. Maybe next winter I'll be better able to shovel snow and run 5 miles on a treadmill without being so darn tired. But today—I'm really glad it's a rest day.
I was exhausted yesterday afternoon and evening after running 5 miles on the treadmill. Jeni & I talked late in the day about how tired I was and I asked her if it could be because I didn't eat any GU while I was running. She said she didn't think so, not at this distance. But when I casually mentioned later about having shoveled snow in the morning she broke in and said, "That's probably why you are so tired now." Maybe. I guess so. I know shoveling snow is hard work, but still…would it make that much difference? So as the day wore on I contemplated my tiredness and the snow shoveling and how it all is intertwined.
One reason I wanted to start running is to increase my fitness level. I did not like being only 54 and feeling so out of shape. I felt physically weak; I lacked energy. And I just didn't want to feel that way. I want to be physically active and strong. I also want to be mentally sharp. Sometimes I look at the vast majority of women around me and I cringe. I don't want to be huffing & puffing my way through life, unable to shovel the snow in winter or rake the leaves in the fall. I don't want to qualify for the Olympics, but I do want to be active and energetic.
I realize that I've only been on this journey for a 3 months. I'm no where near what is called "fit". But I am better than I was last summer. And that's a start. And every time I increase my running distance or time or speed my body must adjust. Maybe next winter I'll be better able to shovel snow and run 5 miles on a treadmill without being so darn tired. But today—I'm really glad it's a rest day.
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