11 Weeks To Go

There's 11 weeks to go and here's what in store for this week:

Mon, Jan 31- Day off (Funeral)
Tue, Feb 1 - 8 miles speed work
Wed, Feb 2 - 5 miles hills
Thu,  Feb 3 - Xtrain: Zumba
Fri,  Feb 4 - 13.1 miles on mill
Sat,  Feb 5 - Yoga, plus short run or snowshoeing
Sun,  Feb 6 - 5-8 miles (Super Bowl Sunday - GO PACKERS!)

16 miles - count it down!

It's 6:00AM on a Saturday morning, and I'm about to set out on a 16 mile run. ( I think I just shuttered at that last part. )  As part of my marathon training, today's the day for a long run.  Temperature is a balmy 31 degrees outside under cloudy skies with some light snow possible.  Not too bad really, considering how cold it's been over the past few weeks.

The course I had mapped out was about 16.2 miles.  Here is link to my route:
http://www.gmap-pedometer.com/?r=4259589

My run started out painfully slow - I was tired and every mile seemed to drag on forever!  It wasn't until about mile 4 that I started to get into the rhythm. My mind was racing with ideas about different blog posts I could write on Lighten Up. I wish I had a way of recording my thoughts while I'm on the go.  :)   I worked some hills into the run to help build strength and endurance in my legs. My first pass through the UW Arboretum was nice and quite. The road were a bit icy in places.  I saw lots of other runners out - they were all very friendly. As I approached the Vilas Zoo, I spotted my car and Mattie awaiting my arrival.  He was galloping running in little circles, just rearin' to go!  And so I took a 2 minute breather and we were off - just another 6 miles to go.

I'm so fortunate that he came out because I'm not sure I would have made it.  Okay, I probably would have finished just fine, but it was so nice to have the company and support.  :)  We tackled the ginormous hill leading up to Seminole Hwy and then picked up the pace for our final loop through the Arboretum.

In the end, I finished the 16.2 miles in 2 hours, 10 minutes.  That is an average of 8 min/mile.  Wow - it certainly didn't feel that fast, but I'm proud to say I did it!!  Whoo-hoo!

And now....a grande skinny mocha from Starbucks and a peanut butter sammich!  Mmm, Mmm, Mmm!

Kickin it back at Delaney's

I normally don't take two days off of running in a row, but my body was asking - no begging - me to take the night off for some R&R. So, instead I got up early and did some pilates before work.  For dinner, we enjoyed a fantastic meal at Delaney's with some friends.  It was restaurant week, which meant we could choose a soup or salad, an entrée, and a dessert for $25. It was SO good!

For first course, we got the spinach salad, which was mixed with Gorgonzola, prosciutto and strawberry vinaigrette, topped with cracked pepper. Yum!  For the main course, Matt and I both savored the Mahi-Mahi with rice pilaf and a mango salsa.  Double Yum!  Finally, they saved the best for last...strawberry cheesecake. Triple Yum!

After that - it was off to bed.  I had 16 miles awaiting me in the morning! Good-night

Zumba, Zumba, Zumba

Tonight was week #2 of my Zumba class.  The first half went great! The moves were fun and easy, covering the  four basic rhythms (merengue, salsa, cumbia, reggaeton).

Then, things turned ugly.  Although the second half was just as fun, I somehow lost any and all coordination. Oh well - Janie get you next time!  :)

Default to #8

Tonight's run was supposed to be hill training.  However, my muscles were still fairly sore from Monday's exercise ball workout and the lack of sleep was starting to catch up with me. The Lighten Up website went live today, and it was a whirlwind of support calls and emails.  So, to make it easier on myself, I just did the good ol' #8 program on the mill, which was an easy 5 miles and a few hills.

It didn't go as well as I wanted - there was a sharp twitch in my left hip again.  I'm convinced that was caused by Monday's workout, and perhaps I should not try that again while I'm training for Boston.  Nevertheless, I finished the run and decided to take it easy the rest of the week.

Speed Work

Tonight's run calls for speed - I like to go fast!

So, what are the benefits of speed work, you might ask?  For beginning runners, speed work helps to improve running form as well as mental discipline.  Sure, it's easy tor run fast for a short period of time, but keeping it up for more than a mile is a bit more challenging. It's important to ease in to the faster speeds - start out slow and gradually increase your speed and stride. For experience runners, the speed training will help them zip through the marathon on race day at a more consistent, faster speed than they normally train at.

I didn't think I had it in me to run fast tonight.  The balance ball workout from last night really tired me out.  So, I ran the first two miles at a 9:00-10:00 min/mile pace.  Then, I increased it to 8:30 for two miles, then 8:00 for 1 mile, then 8:30 for a mile, then 7:30 for a mile, then 8:00 for the final mile before cooling down.  The total was 8 miles in 70 minutes - not too bad.

Who needs thumbs?

So tonight, I had planned to do the balance ball workout - a 50 minute aerobic workout with the large exercise ball. It really works the quads, hamstrings and core.  Unfortunately, I got tied up in the kitchen after getting home from work.  I wanted to toss some squash in the oven to let it bake while I did my workout video.  So, as I'm cutting up the squash into small strips, the knife comes down, slicing through my nail and half way into the center of my thumb. Yeah...ouchy!

There was no pain at first and only a little blood.  I rinsed it off, grabbed a towel before it even had a chance to start spewing all over.  I pressed on it very firmly until I couldn't feel it or my other hand holding it. I walked around the room, talking to myself and trying not to pass out.  And then the room started spinning, the head felt light, and not even the reassuring words stood a chance.  I sat down on the toilet, threw my head between my knees and waiting patiently for Matt to come home to secure the wound with a band-aid. Fortunately, it was only a few minutes later that he arrived to save the day.  What a great guy!

Oh, and then the pain set in and my head got oozy. I was bummed to have to missed my workout.  So, I downed some ibuprofen, wrapped in my fleecy blanket, and turned on Wheel of Fortune. About a half hour later, I decided to finish preparing dinner and attempt the ball workout.  I figured the pain couldn't possibly be any worse, so what the heck, why not just go for it.  All in all, it was a success.  The workout was great. Sure, the thumb was still throbbing, but the workout felt good.

So, do you really need two functional thumbs to work out? Nope, not really.  :)

12 Weeks to Go!

There's 12 weeks to go and here's what in store for this week:

Mon, Jan 24 - Xtrain: Balance Ball Workout
Tue, Jan 25 - 7 miles speed work
Wed, Jan 26 - 5 miles hills
Thu, Jan 27 - Xtrain: Zumba
Fri, Jan 28 - Pilates
Sat, Jan 29 - 16.2 miles http://www.gmap-pedometer.com/?r=4259589
Sun, Jan 30 - 5 miles on mill (#8)

Thanks, Dexter!

On Sunday, I decided to go for a run after a fun, yet tiring weekend in Chicago. I really wanted to finish the last 2 episodes of Dexter, to tell you the truth. Despite the urge to plop down on the couch, I suited up in my running gear and hoped on the mill.  I wanted to do an easy 5 miles with some hills, so I set the mill to program #8. The first two miles seemed like eternity, but I caught a second wind and ended strong.  Thanks, Dexter!

Toning and Strength Training

On Saturday, I wanted to stretch out a bit before attempting yoga. So, I ran a very slow 30 minutes (about 1.7 miles) on the treadmill. Then, I did started in on my yoga workout.  It was still challenging. My legs felt like jello for the last 10 minutes.  And afterwards, I was exhausted.

I used to think that running and aerobic exercises were the only way to get a good workout. But I've learned that the slow, focused movements of yoga and pilates has really helped to tone, sculpt and define my muscles. I feel stronger in my daily activity as well as calmer and more relaxed.

14.5 miles on the mill!

Ah, yes...another successful long run on the treadmill!  I wasn't so bad...14 miles.

I decided that in order to make it the full distance, I had to watch something that would gain my undivided attention and distract me from the countless miles. And since since the next disc of Dexter wasn't scheduled to arrive in the mail until Saturday, I broke down and went to Blockbuster. It was so worth it!

Anyway, back to the run...I worked up to an 8:30 pace over the first mile. Then, I maintained an 8:30 pace for about 5 miles, at which point I took it up to 8:00 min/mile. I kept that pace going for another 6 miles and then increased it again to a 7:40 pace for the remaining 4 miles or so.  For a cool down, I walked about a half mile, then stretched out my legs.  The only break I took was around 10 miles to toss some chicken in the oven.

Afterwards, I had ate a chicken breast, a salad and some homemade dill pickles, washing it down with some fat free milk, chocolate soy milk, and water.  Yum.  For dessert, I had a few chocolate covered blueberries and a few sips of blueberry wine. Granted I didn't feel so well after all that, but recovering from a long run usually takes time.

My First 6:40 Mile!

Tonight's goal was to work on speed...and I did just that!  I warmed up to 8:00 min/mile over the first two miles, then increased my speed to 7:30 for the next mile.  Then, I alternated 7:00/7:30 per half mile for the next 3 miles, following that up with my first ever 6:40 min/mile!! It was awesome and felt great. Well, my hip was a bit sore, but the lungs felt great!  Finally, I cooled down for a half mile while watching The Sandlot.  Great movie!

13 weeks to go

There's 13 weeks to go and here's what in store for this week:

Mon, Jan 17 - Rest / Pilates (Actual: Pilates)
Tue, Jan 18 - 7 miles speed work (Actual: 8 miles fast, up to 6:40 pace)
Wed, Jan 19 - 6 miles hills (Actual: 5 miles jogging, pilates)
Thu, Jan 20 - Rest / Yoga (Actual: Zumba)
Fri, Jan 21 - 14 miles (Actual: 14.5 miles at 8:00-8:30 pace)
Sat, Jan 22 - 5 miles easy / pilates (3 miles easy, yoga)
Sun, Jan 23 - Xtrain / Weights (5 miles easy)

Stretching Is Your Friend

I ran an easy 5 miles on the treadmill again this morning - program #8. Nothing too exciting...just knocked off another episode of Dexter.  I read the newest Runner's World on the way to visit Matt's grandparents today.  They had a great article on stretching and exercises to build your core muscles.

For more articles on stretching, check out this Runnersworld.com link:
http://www.runnersworld.com/topic/0,7122,s6-241-287-0-0,00.html

Here is an excerpt from the Aug 2004 Runner's World:
Target Your Core: Core training is as trendy as Tae-Bo was in the '90s. But this is one fitness fad runners should embrace. Your core is the foundation from which all movement is initiated. It includes all the muscles of your midsection and hips that support your spine and allow you to flex, extend, and rotate your trunk and hips. A strong core gives you more than the confidence to race sans singlet; it improves your performance. Exercises that involve twisting your torso not only work your abs, they also strengthen your hips, which enable you to fire up a powerful stride and finish-line kick when the rest of the pack is fading.

Half-marathon on the mill

Yes, that's right.  I just ran a half-marathon on the treadmill this morning.  Was it fun?  Of course not, but it certainly was better than running outside in the cold. I know I'm a wuss, but when there's 4 new episodes of Dexter to catch up on - the mill looks a thousand times better.

What kept me going (besides Dexter) was the delicious breakfast I had been dreaming of.  We went to Sardine after my run and I had baked creamed eggs with prosciutto, spinach, Gruyère cheese, petite salad and sliced baguette..oh, and orange juice.  YUM!  Perfect post-run meal!

I spent a good while planning out my marathon training schedule this afternoon, but I think I have it all squared away.  Once I put it a readable format, I'll make sure to post it online.

I Love and Hate Yoga

I'm taking today off of running to let my legs recover.  Instead, I did yoga this morning to stretch out my muscles.  It was challenging!  I had a hard time keeping my balance and holding poses for extended periods of time.  My arm muscles were shaking at times, but I made sure to breathe and modify the moves as necessary. Despite my inability to do yoga at the crack of dawn, I love how I feel stronger afterwards. I hope to try a couple other yoga videos on Netflicks to get the full experience.
------------------------------------------------------------------------
Here is an excerpt from Runnersworld.com
From the August 2004 issue of Runner's World by Matt Fitzgerald

Yoga. Yoga involves static-active stretching, making it a hybrid of the other forms of stretching I've just described. As in static stretching (whose proper technical name is static-passive stretching), you assume and hold positions in which certain muscles are lengthened. Like CR, yoga also involves isometric contractions, but with a crucial difference: In CR, you contract and relax the same muscle in a coordinated sequence; in yoga, you hold one set of muscles in isometric contractions while relaxing and stretching the muscles opposite them.

Yoga is seen by many as a complete form of exercise. It increases passive and dynamic flexibility as well as balance and coordination, which seems obvious. Some new research shows it also has strong, and nearly instant, powers to alleviate anxiety and stress.

It's also thought to improve strength, depending on the type of yoga practiced. For example, power yoga, in which you move quickly from one pose to the next, probably improves strength, particularly if you aren't performing any other type of strength training. Because it involves sustained isometric muscle contractions, yoga is a lot more taxing than other forms of flexibility training.

Take it easy

This morning, I ran an easy 5 miles on the treadmill - program #8. It combines hills and speed, up to 6.5 mph. My hip was sore after yesterday's hill workout.

Head for the Hills

I did a hill workout on the treadmill today. I worked up to a 8:30 pace for 1 mile. Then, I increased the elevation 1% every tenth of a mile for the next mile, then ran a steady 8:30 pace for the following mile. I repeated that pattern 2 more times for a total of 7 miles.

Maintain Pace & Diet

I ran 5 miles on the mill this morning. Today's goal was speed.  I worked up to an 8:00 pace for 2 miles and then ran three miles at a 7:30 pace. Total time was 45 minutes after cool down.  It felt good overall.  No complaints...other than I wish I had time to run more.

Despite my efforts to eat healthy during the day, my late-night snacking is reeking havoc on my diet. I've been trying to add more rest days in my running schedule so as not to over train, but I forget that I need to adjust my caloric intake accordingly. Less running means less need for excess calories. I know Runner's World has some great articles on what to eat while training for a marathon. Perhaps I'll investigate and get some tips on what to eat as well as how not to over eat before/after my runs.

Increasing mileage

I ran 12 miles on the treadmill today.  It was a long, steady run.  I started out slow for 10 minutes working up to an 8:30 pace. Then, kept it between the 8:00-8:30 range for the rest of the time.  I also varied the elevation from 1-2% throughout the workout. The only break was at 6 miles to use the bathroom. 

To pass the time, I finished disc 1 of season 4 of Dexter, then watch season 1 of Bones.  All in all, it felt good.  My legs were tight afterwards, so I will need to work on stretching out more.

As much as I want to run tomorrow - I need to stick to the schedule and take a day off.  I read that marathon runners often over train, and it seems silly to waste all this time dong extra runs when it will just negatively affect my overall performance.

14 weeks to go

There's 14 weeks to go and here's what in store for this week:

Mon, Jan 10 - Rest (Actual: Rest)
Tue, Jan 11 - 5 miles fast (Actual: 5 miles)
Wed, Jan 12 - 6 miles hills (Actual: 7 miles hills on mill)
Thu, Jan 13 - Rest (Actual: 5 miles easy on mill - Program #8)
Fri, Jan 14 - 7 miles easy (Actual: rest)
Sat, Jan 15 - 6 miles easy (Actual: 13.1 miles on mill, race pace)
Sun, Jan 16 - 12 miles, slightly slower than race pace

Morning runs are tough!

This morning, I got up well before the crack of dawn, around 5am. Ate a half piece of toast with peanut butter, chucked some water, stretched out the legs, then hopped on the treadmill for a long, steady run.  I ran 3 miles at 8:30 pace, then 4 miles at 8:00 pace, then 1 miles at 7:47 pace, and finally 1 mile at 7:30 pace.  I finished all 10 miles in about 70 minutes.

I don't mind running in the morning - but I definitely don't have the same energy level that I do when running later in the day.  I think having a little something in the tummy helps.  Lately, my face has been getting flushed when I finish my runs.  I don't know if it's because it's really warm in our workout room, or if my diet is unbalanced.  I'll have to research that a bit more.

Gimme Me A Break

I decided to run the scheduled 7 miles indoors tonight after a brutally cold experience last night.  So, it was back to the treadmill for 65 minutes at an 8:00 pace.  My hips and now my hamstrings are pretty sore.  I was planning to do 11 miles tomorrow night, but I think I should really listen to my body and take a break before I get injured.   

I'll do some more stretching tonight and see how it goes tomorrow.

Brr!!!

Hey, look at me, I'm Mrs. Crazy Running Lady.  Gimme some chocolate milk!

So, I decided to run outside last night.  Holy balls, it was COLD!  So cold, in fact, that I quite possibly ran a PR. The wind was out of the west at 5 mph. Combine that with a temperature of 12 degrees and it felt like about 4 above zero. Brr!

I started out from my work at a very fast pace, just trying to stay warm.  I knew I couldn't keep that up the whole way, but as my face went numb, it wasn't the pace I was concerned about - it was getting the feeling back in my extremities.  At one point I couldn't tell if my hat was on or off because I couldn't feel it.  Not to mention that I forgot my reflective vest and therefore became an invisible, dark moving being in the pitch black night.  Not a smart idea - will never forget my vest again! Nevertheless, I continued on to my destination - Extreme Engineering in Middleton. It couldn't arrive soon enough.  After roughly 45 minutes, I finished the 6.14 mile stretch to Matt's work.

Back to the treadmill tomorrow!

15 Weeks to Go

Jan 3, 2011 - 15 weeks to go
Here are my running goals for the week:
Monday - 8 miles (actual: 8 miles on mill)
Tuesday - 5 miles (actual: 6 miles fast outdoors)
Wednesday - 7 miles (actual: 7 miles on mill)
Thursday - 11 miles (actual: rest)
Friday - off (actual: 10 miles on mill)
Saturday - off (actual: rest - walking in Chicago)
Sunday - 12 miles (actual: 12 miles on mill)

Tips for treating sore hips

I recently started experiencing a slight pain in my left hip, especially after running on the treadmill. So, I went online to research treatment for hip pain. Here are some of recommendations I found:

1. Rest
Take a few days off to avoid aggravating the injury and to allow the muscles and ligaments a chance to heal.

2. Ice packs / Anti-inflammatory gels / Deep massages
These can help to increase the healing process

3. Shorten your running strike
Taking shorter strikes will help your leg muscles to relax, which in turn can actually improve your speed and help to conserve energy during a longer run.

4. Change the running surface
If you always run on the sidewalk, try running on a treadmill, a track, asphalt, or grass. Obviously, the surfaces you have available will vary depending on weather and/or traffic conditions.  The point is to change it up and reduce the same, constant stress on your joints.

5. Change shoes
Running in a pair of old or wore out shoes can lead to numerous injuries from shin splints to back or joint pain. Most sites recommend replacing your running shoes every 350 miles for hard-core runners and up to 500 for casual runners.

6. Stretching / Yoga / Pilates 
Long, slow stretching will help you to build your core muscles, such as your abs, back, hips, shoulders and neck. It helps to loosen up tight muscles and ligaments as well as allowing all areas of the body to relax and unwind.

After doing a few yoga exercises, my hips were feeling significantly better.  I will continue to do more stretching before and after my workouts.

Passing Time on the Mill

Today I ran 11.5 miles on the treadmill for a total of 90 minutes. The first 4 miles were at a 8:00 pace, then 7 miles at a 7:30 pace, and finishing the last half mile at a moderate walking pace. I varied the elevation between 1% and 2%  throughout the run.  Overall, I felt energized, having eaten cereal and a banana for breakfast several hours earlier. My hips were doing pretty well - I could just feel a slight pain in the left hip towards the end of the run.

I watched the last 2 episodes of the third disc of Dexter - Season 3.  It's a pretty good show - about a serial killer cop who kills serial killers. A twisted plot, yes, but entertaining to say the least.  I've been debating what to watch next when this series is over. Perhaps I'll try CSI or Bones.  I tend to like the medical or police series.

Another thing that helps me when I'm on the treadmill is to get in tune with my running.  I think about my posture, breathing, upper body tension, stride length.  I try to shorten my strides and loosen my upper body to preserve energy.  I like to vary the elevation, as well, to increase my heart rate and challenge myself.

Some other ways to pass the time is to get a book on tape or listen to music. I've even heard of people who can read while on the mill.  I have yet to try these things, but once I reach my weeks of higher mileage, I'll be looking for alternatives for sure.

If you have any other suggestions, I'd love to hear them!

New Year's Resolutions

Happy New Years!

I don't know about you, but I like New Years resolutions. I like to come up with a bucket list of things I want to accomplish over the next 365 days. I want to continue to raise the bar and be the best I can be.  I want to dream big, but I must remember that the journey is the reward and that if it was easy, anyone could do it!  So, here's to 2011. Carpe Diem!

My 2011 Bucket List:
1. Run the Boston Marathon!
2. Travel to the Dominican Republic and attend my first destination wedding
4. Brush up on my Spanish and learn basic French
5. Join a community band
6. Learn to play guitar and piano
7. Crochet a rug for the Prius
8. Plant a garden
9. Take the A+ certification exam
10. Learn new cake decorating techniques
11. Go camping, hiking, and kayaking
12. Try a new disc golf course
13. Exploring new bike trails - Military Ridge and Glacial Drumlin Trail
14. See more live music
15. Picnic at local wineries
16. Go Mountain Biking