Having been a runner for several years now, I've decided to come up with a list of common mistakes that runners make:
1. Starting too fast - slow it down to start!
2. Wrong apparel - your clothes should be light and breathable - stay away from cotton in the winter
3. Improper hydration - make sure to drink enough water (at least 64 oz a day)
4. Running with old shoes is the fastest way to getting an injury. Retire those sneakers every 300-400 miles.
5. Not taking time to recover - Rest days are your friend
6. Lack of variety - work in some hills and speed training - your body will thank you.
That's all I've got for you right now. Stay tuned...
Monday, February 28, 2011
Preparing for a Strong Spring
Now that the marathon is only 7 weeks away, I'm starting to get a bit nervous because most of my training has been indoors - just me verses the dreaded treadmill (I really should give that thing a name) Anyway, it's been a bitterly cold winter, and my sources say we're in for a rather chilly spring, as well. So, what's a runner to do? I know I should have done more hill training in February, but I still have another 2-3 weeks before I really need to lay off the hills and start tapering my mileage. So, here's my plan for the preparing myself for a strong spring.
As recommended by Patrick McCrann, a running coach and writer for Active.com, there are 3 winter running secrets to a strong spring.
1. Hill Training
For a long, hilly run, warm up easy then "push the hills and roll down the descents as recovery. Use the uphill section to work on your form and drive; use the downhills to work on your cadence and remaining smooth."
Or for a hill tempo run, "look for a moderate hill that takes anywhere from one and a half to three minutes to climb. After a warm up, you’ll do loops of this hill with some additional running on flatter terrain as the actual work portion. The hill is run at a steady effort; the 'work' you do is on the flats."
2. Core Strength
Doing 10-15 minutes of core activity a day will "not only improve your posture and positioning when running, but actually help you activate and establish a strong connection with the rest of your body."
As recommended by Patrick McCrann, a running coach and writer for Active.com, there are 3 winter running secrets to a strong spring.
1. Hill Training
For a long, hilly run, warm up easy then "push the hills and roll down the descents as recovery. Use the uphill section to work on your form and drive; use the downhills to work on your cadence and remaining smooth."
Or for a hill tempo run, "look for a moderate hill that takes anywhere from one and a half to three minutes to climb. After a warm up, you’ll do loops of this hill with some additional running on flatter terrain as the actual work portion. The hill is run at a steady effort; the 'work' you do is on the flats."
2. Core Strength
Doing 10-15 minutes of core activity a day will "not only improve your posture and positioning when running, but actually help you activate and establish a strong connection with the rest of your body."
I'm so glad I've been doing a combination of yoga and Pilates every day. I honestly believe that it's made a huge different in my flexibility, muscle strength, and running form.
3. Treadmill Speed
3. Treadmill Speed
It's easy to fall into a pattern when working out. I often hop on the mill and default to program #8. However, "not changing your program in the winter could result in fitness stagnation, not to mention mental burnout. Speed work on the treadmill is the perfect antidote for the winter running blues, as you can dress as if it’s spring and run at some really fast paces to recruit some new muscles." Make sure to spend warm up for 5-10 minutes, then increase the speed to 7 mph for a mile or two, before shifting into high gear for 8 - 8.5 mph.
So, for the next 2 or 3 weeks, I'm going to follow these three recommendations...more hills, building the core, and fulfill the need for some speed.
7 Weeks To Go
There's 7 weeks to go and here's what in store for this week:
Mon, Feb 28 - Xtrain: 50 min Pilates, 50 min Yoga, Brisk Walk (30 minutes)
Mon, Feb 28 - Xtrain: 50 min Pilates, 50 min Yoga, Brisk Walk (30 minutes)
Tue, Mar 1 - Xtrain: Pilates, 9 mile speed work (Goal sub-8:00 min/miles)
Wed, Mar 2 - Easy 5 miles
Thu, Mar 3 - Xtrain: Yoga or Pilates, Xtrain: Zumba
Fri, Mar 4 - Xtrain: Pilates, easy 5 mile run
Thu, Mar 3 - Xtrain: Yoga or Pilates, Xtrain: Zumba
Fri, Mar 4 - Xtrain: Pilates, easy 5 mile run
Sat, Mar 5 - 21 miles (weather permitting)
Sun, Mar 6 - Easy 3 miles
Friday, February 25, 2011
Running, According To Pie
When training for a marathon, it's not all about going on ridiculously long runs. Yes, there are several 2-3 hour runs on the to-do list, but during the week, it's all about building strength and endurance. I recently stumbled across a running website called MarathonNation.com, which has several useful articles and blog posts, as well as some training plans and checklists.
Anyway, so here is breakdown for a season of successful distance running:
Recovery – 10%
As I learned last week, taking a day off of running is a GOOD thing. Don't force yourself to run everyday - it actually does more harm than good. It's important to give your muscles time to relax and recover.
Race Preparation – 20%
As the marathon approaches, you'll want to start preparing for the big race day. Make sure that you're training at your race pace for 75-80% of your longer distance runs. I'm not talking about the 20 milers, but more so on the 12-18 milers. In addition to your pace, it's important to simulate conditions - taking water breaks and working in hills at the appropriate times, planning your diet and sleep schedule, and anything else that will mentally and physically prepare you for the big day.
Basic Training – 30%
When you commit to doing a marathon, it's important to plan out your running schedule in advance. Figure out which days you want to do speed work, hill training, recover, distance running, etc. Once you know how much you want to train and when, it's easier to plan your life around your running schedule. But, let me tell ya, it's like having a part-time job. Good-bye social-life, hello tired-cranky-psycho-life that I call marathon training.
Speed Training – 40%
There was one article in particular that I found entriguing, titled "Breakthrough Running: A Seasonal Roadmap for Success." Perhaps it was the pretty pie chart that caught my eye. Hmm, pie. (Focus, Janie!)
Anyway, so here is breakdown for a season of successful distance running:
Recovery – 10%
As I learned last week, taking a day off of running is a GOOD thing. Don't force yourself to run everyday - it actually does more harm than good. It's important to give your muscles time to relax and recover.
Race Preparation – 20%
As the marathon approaches, you'll want to start preparing for the big race day. Make sure that you're training at your race pace for 75-80% of your longer distance runs. I'm not talking about the 20 milers, but more so on the 12-18 milers. In addition to your pace, it's important to simulate conditions - taking water breaks and working in hills at the appropriate times, planning your diet and sleep schedule, and anything else that will mentally and physically prepare you for the big day.
Basic Training – 30%
When you commit to doing a marathon, it's important to plan out your running schedule in advance. Figure out which days you want to do speed work, hill training, recover, distance running, etc. Once you know how much you want to train and when, it's easier to plan your life around your running schedule. But, let me tell ya, it's like having a part-time job. Good-bye social-life, hello tired-cranky-psycho-life that I call marathon training.
Speed Training – 40%
It may seem like a lot to devote 40% of your training to speed work, but I honestly believe that in the end, all that speed training pays off. It really helps to build endurance and cardio. In addition, speed training allows you to vary your workouts - change it up a bit - so that you don't fall into the same old routine. I also believe that speed training helps to mentally prepare you for race day. If you can push yourself during these speed workouts, it will be easier to overcome any conditions or obstacles presented to you on your big day.
Thursday, February 24, 2011
Ya get benched!
So, what happens when you skip a rest day? Ya get benched!
And I should know...I've been warming the bench all week. <insert frowny face here> There's nothing worse than following up a kick-ass week of running with a stupid tae-bo video that throws your hips and knees completely out of wack. What was I thinking?! Monday was supposed to be my night off, but of course I can't just take a night off. So, I decided to blast that fat with Billy Blanks new Tae Bo Fat-Blasting-Workout. Yeah - bad idea. By Tuesday, I could feel every muscle in my body, especially my left hip and behind the knee. It's not like I haven't done that video before. Usually, it provides a good strength and core building workout. However, after having ran over 60 miles last week, it certainly wasn't a good time to attempt yet another form of exercise.
Anyway, long story short...I've been sitting on ice packs and wearing the Icy-Hot patches all week. Those seem to be helping. I was able to walk an hour this morning, and I hope to back on the mill watching Season 1 of Glee by tomorrow evening for an easy 5-6 mile run.
So, to all you runners out there, if it says 'Rest Day', that means don't do Tae Bo or Pilates or Yoga or any other physical activity that most normal people consider exercise. Got it? Or I will hunt you down and break your legs. Just kidding on that last part, but not really. :)
And I should know...I've been warming the bench all week. <insert frowny face here> There's nothing worse than following up a kick-ass week of running with a stupid tae-bo video that throws your hips and knees completely out of wack. What was I thinking?! Monday was supposed to be my night off, but of course I can't just take a night off. So, I decided to blast that fat with Billy Blanks new Tae Bo Fat-Blasting-Workout. Yeah - bad idea. By Tuesday, I could feel every muscle in my body, especially my left hip and behind the knee. It's not like I haven't done that video before. Usually, it provides a good strength and core building workout. However, after having ran over 60 miles last week, it certainly wasn't a good time to attempt yet another form of exercise.
Anyway, long story short...I've been sitting on ice packs and wearing the Icy-Hot patches all week. Those seem to be helping. I was able to walk an hour this morning, and I hope to back on the mill watching Season 1 of Glee by tomorrow evening for an easy 5-6 mile run.
So, to all you runners out there, if it says 'Rest Day', that means don't do Tae Bo or Pilates or Yoga or any other physical activity that most normal people consider exercise. Got it? Or I will hunt you down and break your legs. Just kidding on that last part, but not really. :)
Monday, February 21, 2011
8 Weeks To Go
There's 8 weeks to go and here's what in store for this week:
Mon, Feb 21 - Xtrain: Tae Bo with ma boy, Billy Blanks
Mon, Feb 21 - Xtrain: Tae Bo with ma boy, Billy Blanks
Tue, Feb 22 - Xtrain: Pilates, 8 mile speed work (7:30 min/miles)
Wed, Feb 23 - Xtrain: Pilates, Walking (60 min)
Thu, Feb 24 - Xtrain: Yoga or Pilates, Xtrain: Zumba
Fri, Feb 25 - Xtrain: Pilates, Walking (60 min)
Thu, Feb 24 - Xtrain: Yoga or Pilates, Xtrain: Zumba
Fri, Feb 25 - Xtrain: Pilates, Walking (60 min)
Sat, Feb 26 - 16 or 17 miles - takin' it easy
Sun, Feb 27 - Easy 5 miles (#8)
Saturday, February 19, 2011
20 miles - count it down!
Despite the colder temperatures, I knew this week's long run would be much better than the last. I made sure to get some Propel water, load up on the carbs, and avoid any foods that might cause the same gastronomical issues I endured last week. I'm still trying to delete that experience from memory.
The early morning chimes of the alarm clock came all too soon. I got up at 5:30, ate a bowl of Total Raisin cereal, got suited up in my winter running gear and set out from home at 6:25am - later than originally planned. It definitely felt colder than last week, but it's a good think I didn't know it was only 17 degrees, or I probably would have high-tailed back home and hopped on the mill for three hours. So glad I didn't do the latter. From home, I ran out to Starr Grass, up High Point to Watts, across to Odana, up Tokay to Mineral Point and over to Hoyt Park via Westminster. Then, I hooked up with Regent to Highland, past the UW Hospital, onto Observatory, along the Lakeshore dorms, down Bascom Hill and made it to the Union in 1 hour and 10 minutes. Whew! Excellent time! It helped that the streets were not covered in an inch of slushy mess like last week, which was the equivalent to running on a sanding beach but in winter, in Wisconsin.
So, the plan was to meet up with Mattie at the Union, but he was 20 minutes late. And for everyone's sake, we'll not discuss that topic any further.
From there we headed back up Bascom, down Library Mall to Randall, merging onto Monroe before making a full loop around the Arboretum. After that, Mattie headed back to the car while I pushed on, proceeding past Edgewood to Monroe, then back to Randall, up Charter, down Bascom and ending at the Union. Whew - I was happy to be done and so happy that it went well! In the end, it was a successful 20.05 miles in 2 hours and approximately 35 minutes. That's less than 8:00 min/mi. Awesome!
I've posted our routes below for future reference. The 20 miler had quite a few hills - excellent hill and cardio training.
The early morning chimes of the alarm clock came all too soon. I got up at 5:30, ate a bowl of Total Raisin cereal, got suited up in my winter running gear and set out from home at 6:25am - later than originally planned. It definitely felt colder than last week, but it's a good think I didn't know it was only 17 degrees, or I probably would have high-tailed back home and hopped on the mill for three hours. So glad I didn't do the latter. From home, I ran out to Starr Grass, up High Point to Watts, across to Odana, up Tokay to Mineral Point and over to Hoyt Park via Westminster. Then, I hooked up with Regent to Highland, past the UW Hospital, onto Observatory, along the Lakeshore dorms, down Bascom Hill and made it to the Union in 1 hour and 10 minutes. Whew! Excellent time! It helped that the streets were not covered in an inch of slushy mess like last week, which was the equivalent to running on a sanding beach but in winter, in Wisconsin.
So, the plan was to meet up with Mattie at the Union, but he was 20 minutes late. And for everyone's sake, we'll not discuss that topic any further.
From there we headed back up Bascom, down Library Mall to Randall, merging onto Monroe before making a full loop around the Arboretum. After that, Mattie headed back to the car while I pushed on, proceeding past Edgewood to Monroe, then back to Randall, up Charter, down Bascom and ending at the Union. Whew - I was happy to be done and so happy that it went well! In the end, it was a successful 20.05 miles in 2 hours and approximately 35 minutes. That's less than 8:00 min/mi. Awesome!
I've posted our routes below for future reference. The 20 miler had quite a few hills - excellent hill and cardio training.
Friday, February 18, 2011
Kickin' Butt
So far this week has been all about kickin' butt and takin' names!
Monday, I did the usual #8 on the mill - an easy 5 miles with a few hills. Tuesday, I ran 8 miles at a 7:30 min/mi pace. I like to go fast! On Wednesday, it had warmed up into the lower 50s during the afternoon, but by the time I got off of work, it was dark and foggy and the melted snow had started icing over on the sidewalks, so that meant another hill workout on the mill. Thursday, I took the night off and went to my Zumba class. And by Friday morning, I was up early for another 7 mile run at a 8:00 min/mi pace. Nothing too crazy, of course, since I had a 19 miler awaiting me on Saturday morning.
Monday, I did the usual #8 on the mill - an easy 5 miles with a few hills. Tuesday, I ran 8 miles at a 7:30 min/mi pace. I like to go fast! On Wednesday, it had warmed up into the lower 50s during the afternoon, but by the time I got off of work, it was dark and foggy and the melted snow had started icing over on the sidewalks, so that meant another hill workout on the mill. Thursday, I took the night off and went to my Zumba class. And by Friday morning, I was up early for another 7 mile run at a 8:00 min/mi pace. Nothing too crazy, of course, since I had a 19 miler awaiting me on Saturday morning.
Thursday, February 17, 2011
No Ty, TCBY!
Alright, I found a cure to my snack attacks and it's called TCBY. After months and months of craving for my favorite frozen yogurt shop, tonight was the night! I met up with Matt after my Zumba class for the long await tasty goodness that's called "I'll have a single peanut butter soft serve in a dish with Reeses' peanut butter cup on top."
What?! You don't have peanut butter soft serve tonight? Alright, I'll settle for blueberry with granola topping. I guess I try something new. First few bites were pretty good - a little cold on the sweet tooth, but overall not bad. Hmm, that's interesting...a hair. Oh, it's probably just a fuzz from my jacket. I'm not picky - I'll just pull it out and keep eating. I've been waiting for frozen yogurt since it was still warm out. Yes, seems like forever ago. So, I pulled out the hair. Yikes, that's even more interesting...it's attached to a small black clump of something on the end.
And that about did it - my snack attacks were cured. Don't worry, this incident won't keep me away from my favorite frozen yogurt shop. But, I might just have to wait until it gets warm again.
What?! You don't have peanut butter soft serve tonight? Alright, I'll settle for blueberry with granola topping. I guess I try something new. First few bites were pretty good - a little cold on the sweet tooth, but overall not bad. Hmm, that's interesting...a hair. Oh, it's probably just a fuzz from my jacket. I'm not picky - I'll just pull it out and keep eating. I've been waiting for frozen yogurt since it was still warm out. Yes, seems like forever ago. So, I pulled out the hair. Yikes, that's even more interesting...it's attached to a small black clump of something on the end.
And that about did it - my snack attacks were cured. Don't worry, this incident won't keep me away from my favorite frozen yogurt shop. But, I might just have to wait until it gets warm again.
Snack Attacks
I don't know what's gotten into me lately, but I can-NOT stop snacking. Handful of trail mix here, some granola there, perhaps a few crackers with peanut butter or a tempting brownie that just doesn't taste the same without a little ice cream on top. Geez, it's like I must eat everything in sight ... and that bag of chips! Why not throw in the kitchen sink while you're at it?!
Okay, it hasn't gotten that bad...not yet. I've been trying to writing down everything I eat. I heard that keeping a food journal is supposed to control the urge to binge. Let me tell ya, it can be somewhat depressing to write down every ounce of food consumed in one day. But, it really makes you think about what you're eating - where did this come from, what does it taste like, what the heck is it made of, what is the nutritional value, why am I eating this and am I really THAT hungry. Hopefully, you're not asking yourself these questions every time you open your mouth - cause that's just not healthy. My point here is that it's important to be conscience of what you're eating and when.
So, to my snack attacks...you win this round. But, I'll be ready to fight back next week.
Okay, it hasn't gotten that bad...not yet. I've been trying to writing down everything I eat. I heard that keeping a food journal is supposed to control the urge to binge. Let me tell ya, it can be somewhat depressing to write down every ounce of food consumed in one day. But, it really makes you think about what you're eating - where did this come from, what does it taste like, what the heck is it made of, what is the nutritional value, why am I eating this and am I really THAT hungry. Hopefully, you're not asking yourself these questions every time you open your mouth - cause that's just not healthy. My point here is that it's important to be conscience of what you're eating and when.
So, to my snack attacks...you win this round. But, I'll be ready to fight back next week.
Wednesday, February 16, 2011
BAA Toughens Boston Marathon
Today, the BAA announced that there will be new registration procedures for the 2012 Boston Marathon, followed by new qualifying standards beginning in 2013.
http://boston.cbslocal.com/2011/02/16/baa-toughens-boston-marathon-qualifying-standards/
"The 2011 Marathon field was full 8 hours and 3 minutes after registration opened. From now on, the B.A.A. says the fastest runners will always get in and the size of the field will remain the same. Runners with qualifying times will no longer be accepted on a first-come, first-serve basis."
I'm gonna enjoy every second of this race, 'cause it's the last chance I'll ever get to run Boston.
http://boston.cbslocal.com/2011/02/16/baa-toughens-boston-marathon-qualifying-standards/
"The 2011 Marathon field was full 8 hours and 3 minutes after registration opened. From now on, the B.A.A. says the fastest runners will always get in and the size of the field will remain the same. Runners with qualifying times will no longer be accepted on a first-come, first-serve basis."
I'm gonna enjoy every second of this race, 'cause it's the last chance I'll ever get to run Boston.
Monday, February 14, 2011
9 Weeks To Go
There's 9 weeks to go and here's what in store for this week:
Mon, Feb 14 - Xtrain: Pilates, Easy 5 miles with hills
Tue, Feb 15 - Xtrain: Pilates, 8 mile speed work (7:30 min/miles)
Mon, Feb 14 - Xtrain: Pilates, Easy 5 miles with hills
Tue, Feb 15 - Xtrain: Pilates, 8 mile speed work (7:30 min/miles)
Wed, Feb 16 - Xtrain: Pilates, Hill workout: 5 miles (Treadmlil #8 with add'l incline)
Thu, Feb 17 - Xtrain: Yoga, Xtrain: Zumba
Fri, Feb 18 - Xtrain: Pilates, easy 5 mile run
Thu, Feb 17 - Xtrain: Yoga, Xtrain: Zumba
Fri, Feb 18 - Xtrain: Pilates, easy 5 mile run
Sat, Feb 19 - 18-19 miles (Fun!)
Sun, Feb 20 - Easy 3 miles
Sun, Feb 20 - Easy 3 miles
Sunday, February 13, 2011
Good Lord, where's the bathroom?
There are quite a few reasons to I like running at the crack of dawn on a Sunday morning: it's still dark, the streets are quite, there's no traffic, the beautiful sun peeks over the horizon, and peaceful thoughts prevail.
But, on this particular morning, there was one very important matter of business that at mile nine had eradicated any and all penchant for an early morning run and made me wish I was back in the comfort of my own home. The business to which I'm referring to is not one that is socially or legally acceptable to do behind a bush or tree in the middle of the city. And it was at that moment and for the next several miles that I wondered "Good Lord - where the heck do I find a public restroom at 7:00 on a Sunday morning?!"
I knew from the moment I woke up that I was in for a very long run. Let's just say that the "plumbing" was not prepared to withstand a 3 three hour long run either. Between miles 9 and 11, I ran through campus desperately scanning the area for an open building. Every door I found displayed in white bold letters "Closed Sundays." Oh, I would have settled for a construction site port-o, but they seemed to have those locked up, as well. The custodian at the Terrace would lend no sympathy to my situation and did not offer to open the doors just this once. (gee, thanks). So, I pressed on.
The next 4-5 miles were rough, but the end was nearing and I thought maybe, just maybe, I could finish strong. That was, you see, up until mile 17. And that was it - that was the 'wall' I had read about and I hit it. I needed a bathroom NOW. So, we were forced to backtrack, making a mad dash for St. Mary's Hospital. No, it wasn't a matter of life or death, but I am forever grateful for their open and somewhat public restrooms.
After that, it was smooth sailing. Yes, I was exhausted and sore and tired and worn, but at least I didn't have the excess baggage - so to speak. I finished strong... 3 hours and 18 miles later. Whew!
But, on this particular morning, there was one very important matter of business that at mile nine had eradicated any and all penchant for an early morning run and made me wish I was back in the comfort of my own home. The business to which I'm referring to is not one that is socially or legally acceptable to do behind a bush or tree in the middle of the city. And it was at that moment and for the next several miles that I wondered "Good Lord - where the heck do I find a public restroom at 7:00 on a Sunday morning?!"
I knew from the moment I woke up that I was in for a very long run. Let's just say that the "plumbing" was not prepared to withstand a 3 three hour long run either. Between miles 9 and 11, I ran through campus desperately scanning the area for an open building. Every door I found displayed in white bold letters "Closed Sundays." Oh, I would have settled for a construction site port-o, but they seemed to have those locked up, as well. The custodian at the Terrace would lend no sympathy to my situation and did not offer to open the doors just this once. (gee, thanks). So, I pressed on.
The next 4-5 miles were rough, but the end was nearing and I thought maybe, just maybe, I could finish strong. That was, you see, up until mile 17. And that was it - that was the 'wall' I had read about and I hit it. I needed a bathroom NOW. So, we were forced to backtrack, making a mad dash for St. Mary's Hospital. No, it wasn't a matter of life or death, but I am forever grateful for their open and somewhat public restrooms.
After that, it was smooth sailing. Yes, I was exhausted and sore and tired and worn, but at least I didn't have the excess baggage - so to speak. I finished strong... 3 hours and 18 miles later. Whew!
Saturday, February 12, 2011
17 miles - count it down!
It's time for 17 miles this week. I've been increasing my mileage every other week and working up slowly. That last 16 mile run took a lot out of me. And this time, I've learned my lesson...I will take a nap after running! Recovery is so important!
Here is the route I have planned. Mattie will meet me at Marty's house and we'll do one loop around the Arboretum before finishing up back at Marty's.
Stuck in my head
Running can be therapeutic at times. It provides a distraction from your every day worries and allows you to clear your head. For me, it's a chance to think about my life - where I am and where I want to go. It allows me to remove the negative thoughts that have built up throughout the day and take a look on the bright side. I like to brainstorm ideas on any and all topics or think about inspiring topics to write about here in my blog. I give myself pep talks to keep moving and push myself harder. "If it was easy, anyone could do it" "What doesn't kill you makes you stronger" Quotes like that often come to mind. And when I just don't want to listen to the voice inside my head any longer, I start to sing. I typically get one song stuck in my head - perhaps the last song I heard in the car. But, not the whole song, just the chorus or one verse that repeats over and over and over. I always hope for a good song to get stuck in my head because sometimes you just can't control which one you get. Well, that's my 2 cents for this blog. Gotta grab some a carby dinner - got a big 17 miler coming up tomorrow. I'm so nervous! Wish me luck.
Thursday, February 10, 2011
Artificial Inclines
It seems unnatural to run up a hill on the treadmill. Does a 12% incline represent a true big friggin' hill? Well, I can hardly complain when it's roughly 60 degrees in my basement and my alternative is running up an actual hill in 2 degree temperatures with a wind chill of -8 degrees. Yes, that is a '-' minus sign. Brr!
So, hill training on the mill, it is! I decided to do a program, the usual #8. But, when it came to the 'hill', I increased the incline to 8%, then 10%, and finishing with 12%. Although it didn't feel like I was going uphill, my heart rate assured me that I was indeed climbing artificial altitude.
All-in-all, it was a good workout and I was able to build the leg muscles on the 'hills'.
So, hill training on the mill, it is! I decided to do a program, the usual #8. But, when it came to the 'hill', I increased the incline to 8%, then 10%, and finishing with 12%. Although it didn't feel like I was going uphill, my heart rate assured me that I was indeed climbing artificial altitude.
All-in-all, it was a good workout and I was able to build the leg muscles on the 'hills'.
Tuesday, February 8, 2011
Back on the Horse
I started out tonight's run with little confidence and motivation. I worked up to an 8:30 min/mile pace for 2 miles. I was about half way through the movie 'The Blind Side' with Sandra Bullock. It's an inspiring and heartwarming movie, and just what I needed to get back on the horse. By mile three, I increased my speed to 8 min/miles for another mile before going balls to the wall - 7:30 min/miles for the next three miles, and finishing it up with 2 miles at 7:03 min/mile pace. It felt great! I cooled down for a half mile and did a bit of stretching.
Sometimes, you just have to just push yourself and you'll find that you can do more than you ever thought possible.
I just hope I can find the strength to stay on the horse - think positive, train hard, and give it my all!
Sometimes, you just have to just push yourself and you'll find that you can do more than you ever thought possible.
I just hope I can find the strength to stay on the horse - think positive, train hard, and give it my all!
Monday, February 7, 2011
10 Weeks To Go
There's 10 weeks to go and here's what in store for this week:
Mon, Feb 7 - Xtrain: Pilates, Easy 5 miles with hills
Tue, Feb 8 - Xtrain: Pilates, 8 mile speed work
Wed, Feb 9 - Xtrain: Pilates, Hill workout: 5-6 miles
Thu, Feb 10 - Xtrain: Pilates, Xtrain: Zumba
Fri, Feb 11 - Xtrain: Pilates, easy 5 mile run
Sat, Feb 12 - Pilates
Sun, Feb 13 - 17 miles
Mon, Feb 7 - Xtrain: Pilates, Easy 5 miles with hills
Tue, Feb 8 - Xtrain: Pilates, 8 mile speed work
Wed, Feb 9 - Xtrain: Pilates, Hill workout: 5-6 miles
Thu, Feb 10 - Xtrain: Pilates, Xtrain: Zumba
Fri, Feb 11 - Xtrain: Pilates, easy 5 mile run
Sat, Feb 12 - Pilates
Sun, Feb 13 - 17 miles
Sunday, February 6, 2011
The Winter Blues
Perhaps it's the cold weather, the short days, the lack of sunshine, or even the massive mounds of snow that's triggered the winter blues. It's been harder than ever to find the motivation to hop on the mill and engage myself in a movie to TV series. Nor do I feel the thrill of embarking on a long run and lose myself in my own thoughts. Some people might actually consider that normal. :) So, I researched some ways to beat the winter blues and here are some suggestions I found:
Things to try:
Things to try:
- Raise the blinds and let the light shine in. Sit by the window and feel the warmth.
- Try eating more hot soups and stews. Add beans and lentils to your diet. These hearty meals are both comforting and nourishing.
- Go out for brief walk over lunch or in the afternoon - take a mental break from work and daily stress
- Exercise to stimulate and bring warmth to your body. Change up your routine. Try some new classes in Pilates, Yoga, Belly Dancing, Salsa and Weight Training.
- Connect with sunny people. Do volunteer work.
- Get out and see positive people who appreciate you and if you can’t get out, use the phone or email.
- Bring tropical plants into the house.
- Look at the color orange which is cheering. Put something orange on the desk or your coffee table.
- Go to a spa, get a hair cut, whatever you need to do to relax
- Simplify your home, room by room. Clean out the clutter and donate what you have not used in years. Use this indoors time to organize your home.
Source: http://chetday.com/winterblues.htm
Foods to have on hand:
- Popcorn
- Oatmeal (original, not desserty)
- Nuts
- Egg whites for omelets
- Peanut butter
- Prewashed veggies
- Fruit
- Whole grain crackers and bread
- Deli turkey
- Cottage cheese
- Tea
- Fish
- Milk
Friday, February 4, 2011
A Rough Week
It's been a rough week...
A funeral for Matt's grandma on Monday
A fast 8-miler on Tuesday
A massive snow storm and numerous hours of shoveling on Wednesday, including 50 minutes of Pilates and a 5-mile hill workout
A long day at the office with little to no sleep, then a 60 minute Zumba class on Thursday
A 13.2 mile run on Friday, followed up by cooking a nice pasta dinner, preparing a Vegan Moroccan-Style Chickpeas appetizer for Saturday, baking gingerbread biscotti, and finally...you guessed it...an emotional breakdown.
It's been a rough week.
But, here's to looking on the bright side and hoping for a Packers Super Bowl win on Sunday! GO PACK!
A funeral for Matt's grandma on Monday
A fast 8-miler on Tuesday
A massive snow storm and numerous hours of shoveling on Wednesday, including 50 minutes of Pilates and a 5-mile hill workout
A long day at the office with little to no sleep, then a 60 minute Zumba class on Thursday
A 13.2 mile run on Friday, followed up by cooking a nice pasta dinner, preparing a Vegan Moroccan-Style Chickpeas appetizer for Saturday, baking gingerbread biscotti, and finally...you guessed it...an emotional breakdown.
It's been a rough week.
But, here's to looking on the bright side and hoping for a Packers Super Bowl win on Sunday! GO PACK!
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