2.89 mi. in 36:23 min.
Time of day: 10:20 a.m.
Temp: 36° F, negligible wind chill
15 jog, 1 min. rest, 15 jog; 3 min. warm-up & cool down.
I had an amazing discussion with my coach/trainer/mentor, DD1, aka Jeni. We mapped out my training for the half-marathon and she called me a Runner. That's with a capital R. What a compliment!
I have been surprised at how my body is changing as I run more. The first thing I noticed was that I stand up straighter a lot more of the time. That in turn, makes my trunk look a little longer and sleeker. Hey, it's all relative.
I've never been a fanatic about my measurements. I kinda know the inches because I sew a lot, but unless the change was at least an inch, I didn't pay any attention. So after I started running last month I decided to track my measurements rather than expect weight loss and be disappointed. (Yes, Jeni, I hear you. You can't go on a diet when you are training for a half-marathon.) I figured that even if I didn't lose one single ounce of weight I would tone up my legs. So I made a comprehensive list of measurements on 11/30 and vowed to re-measure on the last day of every month.
Today being the last day of December I got out the measuring tape. No need to reveal the actual numbers, but I was really excited to see some changes. My thighs are each down 1/2", but the biggest change (and thankfully so) was in what I call my "belly" measurement. Most middle-age women will know exactly what I am referring to. That pouchy place at the belly button or maybe a tad lower. It comes from having babies and mid-life changes. Well, that measurement was down 1-1/2"! Yes, 1-1/2". I believe I will now start a new internet phenomenom called The Fast Belly Fat Weight Loss plan. Whatcha think?
Thursday, December 31, 2009
Wednesday, December 30, 2009
Let It Snow, Let It Snow, Let It Snow
2.72 mi. in 40:05 min. 1% incline
Time of day: 10:30 a.m.
Temp: 29° F. No wind chill, but snowing
Circuits: 4/1, 10/1, 5/1, 5/1, 4/1
Snow today moved me indoors to the treadmill. (Geez, I hate how much I sweat when I run indoors!) I had a good run, lengthening the run time in my circuits a bit. I didn't run faster than 4.5 mph and slowed to 4.4 mph on the last circuit. I am doing really well on the aerobic aspect of my running. I am not as winded when the run time is up and I recover quickly. But my legs get so tired. At the end of the 10 min. run today, my calves were really feeling it. It has been a long time since these bones & muscles were exercised this much and I really believe it is just a matter of conditioning.
I have set a personal goal to run my first 30 consecutive minutes on Friday, Jan. 1. What a way to start the new year!
Time of day: 10:30 a.m.
Temp: 29° F. No wind chill, but snowing
Circuits: 4/1, 10/1, 5/1, 5/1, 4/1
Snow today moved me indoors to the treadmill. (Geez, I hate how much I sweat when I run indoors!) I had a good run, lengthening the run time in my circuits a bit. I didn't run faster than 4.5 mph and slowed to 4.4 mph on the last circuit. I am doing really well on the aerobic aspect of my running. I am not as winded when the run time is up and I recover quickly. But my legs get so tired. At the end of the 10 min. run today, my calves were really feeling it. It has been a long time since these bones & muscles were exercised this much and I really believe it is just a matter of conditioning.
I have set a personal goal to run my first 30 consecutive minutes on Friday, Jan. 1. What a way to start the new year!
Tuesday, December 29, 2009
I'm So Glad I Run!
2.92 mi. in 41:38 min.
4-4/1 circuits, 1 5 min. jog, 45 sec. rest and 10 min. jog.
Time of day: 7:30 a.m.
Temp: 22° F. No wind chill
I am so glad I run! This morning was one of those morning when I used to beg off going to the gym because I didn't feel exactly right. I was a little sluggish and had a little headache. Six weeks ago I would have given in to the call to go back to bed. But today, instead, I donned my new Nike running pants and headed out of doors to run and get some sunshine.
It was awesome this morning! I played my music and started running. Near the end of the first 4 min run I was feeling great. Everything came together. My pace, my breathing, my foot placement and I felt almost like I could run for ever-well, o.k., maybe not forever, but I felt like everything was working the way it should.
I was feeling so good that on the 4th ciruit I ran over the 4:30 min, rested 30 sec. then began running again. I felt really good at the end of that 4 min, walked 45 sec. then finished up with a 10 min. run. It was great! I think I'm ready to transition to running the full 30 min. After waffling on the change from 3/2 circuits to 4/1 circuits, I feel ready to start making this transition.
I'm so glad I run!
4-4/1 circuits, 1 5 min. jog, 45 sec. rest and 10 min. jog.
Time of day: 7:30 a.m.
Temp: 22° F. No wind chill
I am so glad I run! This morning was one of those morning when I used to beg off going to the gym because I didn't feel exactly right. I was a little sluggish and had a little headache. Six weeks ago I would have given in to the call to go back to bed. But today, instead, I donned my new Nike running pants and headed out of doors to run and get some sunshine.
It was awesome this morning! I played my music and started running. Near the end of the first 4 min run I was feeling great. Everything came together. My pace, my breathing, my foot placement and I felt almost like I could run for ever-well, o.k., maybe not forever, but I felt like everything was working the way it should.
I was feeling so good that on the 4th ciruit I ran over the 4:30 min, rested 30 sec. then began running again. I felt really good at the end of that 4 min, walked 45 sec. then finished up with a 10 min. run. It was great! I think I'm ready to transition to running the full 30 min. After waffling on the change from 3/2 circuits to 4/1 circuits, I feel ready to start making this transition.
I'm so glad I run!
Monday, December 28, 2009
Is It the Song or the Artist(s)?
2.88 mi. in 41:28 min.
Time: 11:30 a.m.
Weather: 23°F. wind chill
It was a beautiful run outdoors today! The sun shone; the breeze brisk. I moved at a pace that was challenging but not too fast. The music inspiring—wait, music? Me listen to music when I run? What's up with that?
I am a podcast junkie and listen to a lot of podcasts. I have about 150 episodes on my iPod right now. And until very recently I listened to a podcast when I ran outside. What a great use of time, right? At the gym I usually listen to the news on the TVs. But a couple of days ago the news just wasn't helping me out. So I switched to one of the music channels. It was not the kind of music I would ever choose to listen to for enjoyment, but the beat of the rock music helped me keep my pace and energy. So yesterday at the gym I listened to music the entire time.
Before I headed out today, I synched a couple of Shape playlists over to my iPhone, combined them so I would have about an hours worth of music, and headed out. I have to say it was pretty awesome. The music was uplifting. And, my favorite song from the playlist, Footloose, began just as I started my 5th circuit. I love that song! I can never decide if it is the actual music or Kenny Loggins singing, or the memory of Kevin Bacon dancing in the movie, but that song just totally ignites me. And the timing was perfect. The 5th circuit is usually the toughest for me and this song really helped me get through it on pace.
I have discovered that running affects my disposition in a good way! I've always heard that "exercise" is a great way to relieve stress, helps lessen depression, etc. ad nauseum. The doctor I see for my migraine headaches promotes walking 30 min. a day as one of the ways to manage my headaches. Honestly I've never felt that any kind of exercise had an overwhelming influence on how I felt. But I am quickly learning that running does affect my outlook in a very positive way.
Today was a very stressful morning at work. It's the end of the month, the end of the year which always brings extra work. Plus, it has been a challenging year in our business. It kind of overwhelmed me this morning. But I had scheduled my run for 11:00 o'clock and out the door I headed. As noted earlier, the sun was shining brilliantly. The air cool, the breeze brisk. I have to focus on my form, my pace, my breathing, my time. So it is usually into the 4th circuit before I feel like I've got it all together and can relax a little and enjoy the actual act of running. And it is usually about there that my mind clears itself of the cobwebs, the bad thoughts, the worry. I am able to "see" beyond the challenges and difficulties. Today was no different. I was well into my 4th circuit when I realized that worrying doesn't accomplish anything. God already has tomorrow figured out if only I will trust Him. He will not fail me. He will provide what I need. I returned home tired but happy and relaxed. If I never run any better than today, that will be o.k. Because I got what I needed from just the 40 minutes I was out there.
Time: 11:30 a.m.
Weather: 23°F. wind chill
It was a beautiful run outdoors today! The sun shone; the breeze brisk. I moved at a pace that was challenging but not too fast. The music inspiring—wait, music? Me listen to music when I run? What's up with that?
I am a podcast junkie and listen to a lot of podcasts. I have about 150 episodes on my iPod right now. And until very recently I listened to a podcast when I ran outside. What a great use of time, right? At the gym I usually listen to the news on the TVs. But a couple of days ago the news just wasn't helping me out. So I switched to one of the music channels. It was not the kind of music I would ever choose to listen to for enjoyment, but the beat of the rock music helped me keep my pace and energy. So yesterday at the gym I listened to music the entire time.
Before I headed out today, I synched a couple of Shape playlists over to my iPhone, combined them so I would have about an hours worth of music, and headed out. I have to say it was pretty awesome. The music was uplifting. And, my favorite song from the playlist, Footloose, began just as I started my 5th circuit. I love that song! I can never decide if it is the actual music or Kenny Loggins singing, or the memory of Kevin Bacon dancing in the movie, but that song just totally ignites me. And the timing was perfect. The 5th circuit is usually the toughest for me and this song really helped me get through it on pace.
I have discovered that running affects my disposition in a good way! I've always heard that "exercise" is a great way to relieve stress, helps lessen depression, etc. ad nauseum. The doctor I see for my migraine headaches promotes walking 30 min. a day as one of the ways to manage my headaches. Honestly I've never felt that any kind of exercise had an overwhelming influence on how I felt. But I am quickly learning that running does affect my outlook in a very positive way.
Today was a very stressful morning at work. It's the end of the month, the end of the year which always brings extra work. Plus, it has been a challenging year in our business. It kind of overwhelmed me this morning. But I had scheduled my run for 11:00 o'clock and out the door I headed. As noted earlier, the sun was shining brilliantly. The air cool, the breeze brisk. I have to focus on my form, my pace, my breathing, my time. So it is usually into the 4th circuit before I feel like I've got it all together and can relax a little and enjoy the actual act of running. And it is usually about there that my mind clears itself of the cobwebs, the bad thoughts, the worry. I am able to "see" beyond the challenges and difficulties. Today was no different. I was well into my 4th circuit when I realized that worrying doesn't accomplish anything. God already has tomorrow figured out if only I will trust Him. He will not fail me. He will provide what I need. I returned home tired but happy and relaxed. If I never run any better than today, that will be o.k. Because I got what I needed from just the 40 minutes I was out there.
Sunday, December 27, 2009
Too Much Yet Again
2.42 mi. in 35:00 min. 1% incline
Sometimes I'm slow. Slow to learn, that is. But I have learned over the last several years to admit my mistakes, learn something from them, and move on.
Today it was cold and snowy again so I headed out to the gym to run on the treadmill. I have been reading a new book I picked up at Borders. It is The Complete Book of Running for Women by Claire Kowalchik. I skipped ahead to the chapters on racing and took a look at the training schedules for 5K & 10K races and also half-marathons. And I panicked. Only 15 weeks to train for my half-marathon. Oh no! I better pour it on and get serious about this training thing or I wouldn't be ready. As if the past 7 weeks have been just fooling around.
So when I hit the treadmill today I was determined to do 7 4/1 circuits. Then I figured I would run the first 4 min. circuit at 5.0 m.p.h. and drop it 0.1 m.p.h. on each succeeding 4 min. run. My convoluted thinking was that it would be so easy because each running segment would be slower than the last one. What I failed to take into account was that the fastest I had run on the treadmill was 4.6 m.p.h.
My thinking was crazy for a couple of reasons: 1) Why 7 circuits? I am used to doing 6, not 7. And I haven't even run 30 min. consecutively yet. Why add additional time at this point? 2) I forgot the mantra "Slow & steady wins the race". My goal for the half-marathon is to finish it running. I'm not out to set any speed records.
So after 4 circuits I was spent. As in, my legs were wobbly and I could barely catch my breath. But here is the good part where I think I have learned something. Instead of stepping off the treadmill and giving up, I regrouped and slowed way down and walked for about 5 minutes. Then I was able to do one more circuit of 3/2 and cool down. I am really proud that I reacted like I did and didn't just quit and walk away when I was so tired out.
So again, I pushed myself too hard for too long at too fast of a pace. Have I learned my lesson? I sure hope so, but I know I am definitely not a quitter. I was able to come up with an alternate way to finish my workout and that's an achievement I am proud of!
Sometimes I'm slow. Slow to learn, that is. But I have learned over the last several years to admit my mistakes, learn something from them, and move on.
Today it was cold and snowy again so I headed out to the gym to run on the treadmill. I have been reading a new book I picked up at Borders. It is The Complete Book of Running for Women by Claire Kowalchik. I skipped ahead to the chapters on racing and took a look at the training schedules for 5K & 10K races and also half-marathons. And I panicked. Only 15 weeks to train for my half-marathon. Oh no! I better pour it on and get serious about this training thing or I wouldn't be ready. As if the past 7 weeks have been just fooling around.
So when I hit the treadmill today I was determined to do 7 4/1 circuits. Then I figured I would run the first 4 min. circuit at 5.0 m.p.h. and drop it 0.1 m.p.h. on each succeeding 4 min. run. My convoluted thinking was that it would be so easy because each running segment would be slower than the last one. What I failed to take into account was that the fastest I had run on the treadmill was 4.6 m.p.h.
My thinking was crazy for a couple of reasons: 1) Why 7 circuits? I am used to doing 6, not 7. And I haven't even run 30 min. consecutively yet. Why add additional time at this point? 2) I forgot the mantra "Slow & steady wins the race". My goal for the half-marathon is to finish it running. I'm not out to set any speed records.
So after 4 circuits I was spent. As in, my legs were wobbly and I could barely catch my breath. But here is the good part where I think I have learned something. Instead of stepping off the treadmill and giving up, I regrouped and slowed way down and walked for about 5 minutes. Then I was able to do one more circuit of 3/2 and cool down. I am really proud that I reacted like I did and didn't just quit and walk away when I was so tired out.
So again, I pushed myself too hard for too long at too fast of a pace. Have I learned my lesson? I sure hope so, but I know I am definitely not a quitter. I was able to come up with an alternate way to finish my workout and that's an achievement I am proud of!
Saturday, December 26, 2009
I Love My New Nike Running Pants
Friday: Merry Christmas Everyone!
Today, Saturday: 2.65 mi. in 38:04 min.
It was pretty darn chilly today when I ran. The wind chill was 16° F. with winds about 17 mph out of the west. But I was nice and toasty in the new Nike running pants DD1 gave me for Christmas. I have never had any kind of workout clothes as nice as these pants. They are black PowerDry material with this really soft and warm micro-fleece lining. Totally awesome!. Thank you, Jeni!
Jeni and I had a conversation on Thursday about the difference I felt when I changed my foot landing position. At the end of the conversation she said to me, "Mom, you are psyching yourself out about uping your circuits to the 4/1 routine. Just do it and quit thinking about it." So today I did. I ran 6 circuits of jog 4 min/walk 1 min. It was challenging. But I think part of the challenge was the cold wind I ran straight in to on the last half of my run. But I'm glad I made the change. It is such an empowering feeling to set a goal and accomplish it.
Jeni also gave me a t-shirt for Christmas that made me cry. It is black (a favorite color of mine) and says the following:
"I know I'm only competing against myself
I set goals and work hard to accomplish them
I understand the power of the human will
I strive to help others in their quest for success
I know that I can face whatever road lies ahead
I am not satisfied with the status quo
My true self shines through
I am a half-Marathoner"
So many of those words are very true for me; some of them I am still working on. I am touched, but not surprised, that my daughter is so perceptive. I love you, Jeni!
Today, Saturday: 2.65 mi. in 38:04 min.
It was pretty darn chilly today when I ran. The wind chill was 16° F. with winds about 17 mph out of the west. But I was nice and toasty in the new Nike running pants DD1 gave me for Christmas. I have never had any kind of workout clothes as nice as these pants. They are black PowerDry material with this really soft and warm micro-fleece lining. Totally awesome!. Thank you, Jeni!
Jeni and I had a conversation on Thursday about the difference I felt when I changed my foot landing position. At the end of the conversation she said to me, "Mom, you are psyching yourself out about uping your circuits to the 4/1 routine. Just do it and quit thinking about it." So today I did. I ran 6 circuits of jog 4 min/walk 1 min. It was challenging. But I think part of the challenge was the cold wind I ran straight in to on the last half of my run. But I'm glad I made the change. It is such an empowering feeling to set a goal and accomplish it.
Jeni also gave me a t-shirt for Christmas that made me cry. It is black (a favorite color of mine) and says the following:
"I know I'm only competing against myself
I set goals and work hard to accomplish them
I understand the power of the human will
I strive to help others in their quest for success
I know that I can face whatever road lies ahead
I am not satisfied with the status quo
My true self shines through
I am a half-Marathoner"
So many of those words are very true for me; some of them I am still working on. I am touched, but not surprised, that my daughter is so perceptive. I love you, Jeni!
Thursday, December 24, 2009
Tip Toe Through the Tulips!
Wednesday: 2.43 mi. in 32:34 min.
Thursday: 2.46 mi. in 32:05 min.
In all the Christmas preparations I forgot to blog about my run yesterday. So quickly, I took advantage of a break in the rain and went up to the middle school track and ran. I'm still doing circuits of 3 min. jog & 2 min. walk.
Today it was still raining, but again there was a break and DH & I went to the track so he could walk and I could run. He did awesome! He walked 7 laps in about 26 minutes. Good job, Darlin!
As for me, I've been mulling over DD1's comments a few weeks ago about running on toes. (She was telling me about she suggested to her brother (DS) that he change his form and learn to put his heel down first and not run on his toes.) I thought yesterday that I noticed that I did not hit the ground with my heel, but rather the ball of my foot. Hmmm. So today I made a special effort to put my heel down first, then push off with my toes. Oh my gosh! I immediately felt so much better running. My right knee didn't feel like it was being jarred and my feet didn't hurt so much. Who knew?
So now I have to pay attention to my feet and to my breathing. I am looking forward to the day when I can just run and not have to think about it so much.
Merry Christmas to all!
Thursday: 2.46 mi. in 32:05 min.
In all the Christmas preparations I forgot to blog about my run yesterday. So quickly, I took advantage of a break in the rain and went up to the middle school track and ran. I'm still doing circuits of 3 min. jog & 2 min. walk.
Today it was still raining, but again there was a break and DH & I went to the track so he could walk and I could run. He did awesome! He walked 7 laps in about 26 minutes. Good job, Darlin!
As for me, I've been mulling over DD1's comments a few weeks ago about running on toes. (She was telling me about she suggested to her brother (DS) that he change his form and learn to put his heel down first and not run on his toes.) I thought yesterday that I noticed that I did not hit the ground with my heel, but rather the ball of my foot. Hmmm. So today I made a special effort to put my heel down first, then push off with my toes. Oh my gosh! I immediately felt so much better running. My right knee didn't feel like it was being jarred and my feet didn't hurt so much. Who knew?
So now I have to pay attention to my feet and to my breathing. I am looking forward to the day when I can just run and not have to think about it so much.
Merry Christmas to all!
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