Sundays in my training schedule are reserved for "recovery runs." Basically, short runs that follow more intense training runs (Saturdays are always long runs) to loosen up your muscles to prepare for a rest day (today). I think of it as "active rest."
Last night, I did my recovery run just before 9 p.m. The sun had gone down, but it wasn't completely dark yet. The feeling of running in the almost darkness, while people prepared for their Monday mornings and work weeks was empowering. It reminded me to be thankful for my legs that have allowed me to follow up an almost 8-mile run on Saturday afternoon with an easy three-miler (with a few light hills). As a female, it's so easy to get caught up in your insecurities and perceived and actual physical flaws. It's easy to think "my thighs could be smaller" or "my calves could be more shapely." It's hard to remember that having legs and having the ability to run (even walk) are gifts, which are easy to take for granted.
I have put over 170 miles on my feet, calves, thighs, hips, etc. since I started training. They haven't let me down (aside from a little pain). I still crave more speed, but I know that will come with time. Right now, I'm thankful for this rest day.
Showing posts with label recovery run. Show all posts
Showing posts with label recovery run. Show all posts
Monday, July 28, 2008
Monday, June 30, 2008
36, 7, 40 (Beginning of Week 8)
Sunday was the beginning of Week 8 of my training schedule. I began week 8 by skipping my 30-minute recovery run (Run 36). This is not to say that I didn't need to recover--the hot, hilly run 35 from Saturday left me a little sore and a little dehydrated on Sunday.
I overslept Sunday morning--perhaps my body's way of saying all this running means you need to sleep more, met a friend for coffee, and I headed into the office. Yes, even after school is over and even though I no longer work retail (where weekends are required), I often work on Sundays. After work, it was around 4:30-5:00 p.m. and around 100 degrees. Not time to run. Had dinner and ended up watching the Olympic Trials,* which were amazing, but also disheartening. I watched men's and women's sprinting/hurtle events (including seeing Tyson Gay break the 100m record, even if it was wind-aided), and a bit of swimming. One of the women competing in the 400m hurtles had had a baby about 7 months prior, and she had what I guess (unscientifically) to be around 7% body fat. I have some multiple of her body fat percentage--and the only "baby" I had in the last 7 months (or, ever) was a holiday food baby. By the time it had cooled to below 80 it was about 9:30, so I skipped my recovery run. My ego was deflated to say the least.
On a positive note, I have now raised $1600 towards my fundraising goal of $4,000, which is 40%. The $4,000 is not just a goal, but the minimum amount I have to raise to even be able to run the race. The Nike Women's Marathon (and Half-Marathon) was full within 2 days of accepting entrants. The only way to get into the race now, is to be running and fundraising with a Team-in-Training team, as I am doing. Part of the exchange for my coaching, training schedules, race entry, etc. is a minimum fundraising goal, which I have to reach in order to run in my event. If I do not reach the $4,000, then all the funds are still donated to the Leukemia & Lymphoma Society, but I will either have to pay the balance or forfeit my race. So, I still need to raise $2,400 by October 6, 2008.**
The good news: training started on May 11, 2008. I am starting Week 8, and October 6 is in the beginning of Week 22. So, I am third of the way to the fundraising deadline, but 40% to my fundraising goal, so I am right on track. Remember: Every donation, no matter the size, will help.
*I am not going to watch a single moment of Olympic coverage in August because I believe China's less-than-stellar human rights record should have precluded them from hosting the event. However, I am watching some of the trials held in the U.S.
**If I pay any portion of my fundraising total on October 6 (not counting any funds I have already donated--which to date is $159), then I have a month after my race (November 19, 2008) to submit funds raised so I can be reimbursed for my additional out-of-pocket expenses. Ideally, I would prefer to donate no more than $1,000, as this would be the amount that I would likely incur to travel to and run the race myself.
I overslept Sunday morning--perhaps my body's way of saying all this running means you need to sleep more, met a friend for coffee, and I headed into the office. Yes, even after school is over and even though I no longer work retail (where weekends are required), I often work on Sundays. After work, it was around 4:30-5:00 p.m. and around 100 degrees. Not time to run. Had dinner and ended up watching the Olympic Trials,* which were amazing, but also disheartening. I watched men's and women's sprinting/hurtle events (including seeing Tyson Gay break the 100m record, even if it was wind-aided), and a bit of swimming. One of the women competing in the 400m hurtles had had a baby about 7 months prior, and she had what I guess (unscientifically) to be around 7% body fat. I have some multiple of her body fat percentage--and the only "baby" I had in the last 7 months (or, ever) was a holiday food baby. By the time it had cooled to below 80 it was about 9:30, so I skipped my recovery run. My ego was deflated to say the least.
On a positive note, I have now raised $1600 towards my fundraising goal of $4,000, which is 40%. The $4,000 is not just a goal, but the minimum amount I have to raise to even be able to run the race. The Nike Women's Marathon (and Half-Marathon) was full within 2 days of accepting entrants. The only way to get into the race now, is to be running and fundraising with a Team-in-Training team, as I am doing. Part of the exchange for my coaching, training schedules, race entry, etc. is a minimum fundraising goal, which I have to reach in order to run in my event. If I do not reach the $4,000, then all the funds are still donated to the Leukemia & Lymphoma Society, but I will either have to pay the balance or forfeit my race. So, I still need to raise $2,400 by October 6, 2008.**
The good news: training started on May 11, 2008. I am starting Week 8, and October 6 is in the beginning of Week 22. So, I am third of the way to the fundraising deadline, but 40% to my fundraising goal, so I am right on track. Remember: Every donation, no matter the size, will help.
*I am not going to watch a single moment of Olympic coverage in August because I believe China's less-than-stellar human rights record should have precluded them from hosting the event. However, I am watching some of the trials held in the U.S.
**If I pay any portion of my fundraising total on October 6 (not counting any funds I have already donated--which to date is $159), then I have a month after my race (November 19, 2008) to submit funds raised so I can be reimbursed for my additional out-of-pocket expenses. Ideally, I would prefer to donate no more than $1,000, as this would be the amount that I would likely incur to travel to and run the race myself.
Tuesday, June 24, 2008
Maybe you shouldn't always trust your gut? (Runs 30 & 31)
Last Saturday (June 21) marked the end of my sixth week of training, so I am approximately one-fourth of the way done with training. Saturday was another team run, and I seem to always do really well on those. I ran just over 6 miles early Saturday morning.
I tried out an interval-type training run for excelling at long runs, which has been suggested by our coaches. It consists of intervals of running and jogging or running and walking. The intervals vary based on your ability and/or desired pace. The idea is to maintain a better overall pace by giving your legs and lungs a little break every x number of minutes. Interval training is not new, but it seems counterintuitive to go from running to a slow jog or walk to increase your overall pace. But, intuition is not always right (like when my gut said that big bangs and a perm were a good idea)...
I did some ten-minute intervals of running with 45 seconds to 1 minute of very slow jogging and/or walking for Saturday's team run. As a result, I was able to run at an overall faster pace, and I was not exhausted after my 6+ mile run. My pace dropped about 45 seconds per mile faster than it was without the intervals. I'm going to continue to play with the intervals from here out.
Unlike last week, I stretched really well after the long run, and I made sure that I hydrated. I attended a birthday party for my second oldest sister, Shirley, on Sunday, and I skipped the cake (as sugar has become my enemy--I love it, but it wreaks havoc on my GI-tract during runs), so I could complete my recovery run Sunday night.*
*I almost skipped the recovery run out of laziness, but I had been watching Olympic diving trials on DVR, and after watching 18-30 year-olds with 3-5% body fat and super-defined legs, I figured I'd better get off the couch and get in some cardio.
I tried out an interval-type training run for excelling at long runs, which has been suggested by our coaches. It consists of intervals of running and jogging or running and walking. The intervals vary based on your ability and/or desired pace. The idea is to maintain a better overall pace by giving your legs and lungs a little break every x number of minutes. Interval training is not new, but it seems counterintuitive to go from running to a slow jog or walk to increase your overall pace. But, intuition is not always right (like when my gut said that big bangs and a perm were a good idea)...
I did some ten-minute intervals of running with 45 seconds to 1 minute of very slow jogging and/or walking for Saturday's team run. As a result, I was able to run at an overall faster pace, and I was not exhausted after my 6+ mile run. My pace dropped about 45 seconds per mile faster than it was without the intervals. I'm going to continue to play with the intervals from here out.
Unlike last week, I stretched really well after the long run, and I made sure that I hydrated. I attended a birthday party for my second oldest sister, Shirley, on Sunday, and I skipped the cake (as sugar has become my enemy--I love it, but it wreaks havoc on my GI-tract during runs), so I could complete my recovery run Sunday night.*
*I almost skipped the recovery run out of laziness, but I had been watching Olympic diving trials on DVR, and after watching 18-30 year-olds with 3-5% body fat and super-defined legs, I figured I'd better get off the couch and get in some cardio.
Tuesday, June 17, 2008
Just When You Think the Relationship is Going Well, Running Decides Not to Call You Back
Friday night I completed run #24. I was supposed to run on Thursday, slept in too late to do my morning run, worked past the time to run with the Flying Irish, and then was "over it" and missed my run. I figured I would run Friday night (even though this was a "rest" day). It was warm and a bit breezy, and I had a great 40 minute run in the new Asics.
Saturday was our team run--our long run of the week. As a half-marathoner with a less-than-12-minute-per-mile pace, I had to run for 50 minutes. I ended up running for just under 60 minutes, and I ran just under six miles. The run was great, and I really felt the runner's high for the rest of the day.
I was pretty certain Saturday night that I had fallen in love with running. Running was always on my mind, running made me feel good, running gave me that glow, and running was all I was talking about. I thought that running and I were at the start of something beautiful and fulfilling.
But, running decided to play hard to get. Sunday was supposed to be an easy, 30 minute recover run. I didn't hydrate well on Saturday post-run or Sunday morning/afternoon. It was about 65 degrees around 7 o'clock Sunday night when I head out to run. I was fine for about 8 minutes until every muscle in my legs decided to tighten up and every step felt as if I were running through hardening concrete. I stop and stretched lightly, and I tried to run again to no avail. Running was not going to spend time with me Sunday. I ended up walking for another twenty minutes or so, heading home to ice my legs, take an ibuprofen, and pout.
I have another date with running tonight. I am hydrating and hoping that Run 27 is more successful.
Saturday was our team run--our long run of the week. As a half-marathoner with a less-than-12-minute-per-mile pace, I had to run for 50 minutes. I ended up running for just under 60 minutes, and I ran just under six miles. The run was great, and I really felt the runner's high for the rest of the day.
I was pretty certain Saturday night that I had fallen in love with running. Running was always on my mind, running made me feel good, running gave me that glow, and running was all I was talking about. I thought that running and I were at the start of something beautiful and fulfilling.
But, running decided to play hard to get. Sunday was supposed to be an easy, 30 minute recover run. I didn't hydrate well on Saturday post-run or Sunday morning/afternoon. It was about 65 degrees around 7 o'clock Sunday night when I head out to run. I was fine for about 8 minutes until every muscle in my legs decided to tighten up and every step felt as if I were running through hardening concrete. I stop and stretched lightly, and I tried to run again to no avail. Running was not going to spend time with me Sunday. I ended up walking for another twenty minutes or so, heading home to ice my legs, take an ibuprofen, and pout.
I have another date with running tonight. I am hydrating and hoping that Run 27 is more successful.
Tuesday, June 10, 2008
Asics, Carb Bomb, Running Shorts, Anonymous Donors, and Power Songs (Runs 20 & 21)
Week 4 of training is officially done. I now have 19 more weeks until my race (October 19, 2008). So, I'm basically 1/6 of the way done, and as of today, I am just over 1/5 of the way to my fundraising goal of $4,000. So, I'm right on track.
I had previously mentioned my acquisition of a new pair of Nikes (in my spastic runner post). After two test runs, I had to take them back. The shoes just felt too big and bulky and awkward as I had Clydesdale's hooves instead of little running feet. So, after a bit of harassment from Cory at Runner's Soul and 6-8 pairs of shoes tried on, I settled on the Asics Gel Kayano 14. They are less bulky than the Nikes and less "motion control" than the Sauconys that I've put close to 200 miles on (I acquired those BEFORE I started training for the Nike Half-Marathon). I tested them on Run 21 (an easy, recovery run), and they felt pretty good. I'll test them again today on Run 22, which is a 40 minute training run. If these don't work, I'm just going to get a second pair of the the Sauconys.
On Saturday I did Run 20, which was a long run of around 5 miles. This was the first run where I tested any kind of nutrition product. I have been pretty leery of sugar pre-run, so at the recommendation of Cory at Runner's Soul, I tried the Apple-Cinnamon Carb Bomb Gel. I had about 1/2 of the packet at the 40-minute mark of my run. It tasted like the filling in an apple donut, so I liked it. I also liked that my stomach didn't feel upset while I finished the run. I'm going to test the Hammer Gel, Clif Power Shot, and Gu gel in the next few weeks to see what I like best and what my stomach tolerates. I ran in the rain on Saturday, which was pretty great actually. People stare at you as if you are a pretty hardcore athlete when you are running in the rain. While that may not be true, I liked the feeling of being hardcore. Fake it 'til you make it, right?
I have also been testing running shorts. As I am barely 5'2" (or, not quite 5'2"), the shortness of running shorts isn't an issue, but rather the length of the rise. To put it bluntly, many of the running shorts that I've tried seem to have an extra-long crotch. While I guess that could be handy for storing nutrition gels, I don't need to look anymore awkward than I already do while running. I have found that the Nike Sister Tempo Shorts have a lower rise and a more flattering fit on my short self. However, pretty much everyone sells the Nike Tempo shorts, but not the Sister Tempo shorts. The regular tempos have a long inseam and look generally ridiculous on me.
In addition, all the running shorts that I've tried have what I like to call the running diaper. This is the built in liner that I assume is comparable to what is inside a pair of men's swim trunks. The only plus to the "diaper" is that it has a key pocket. Other than that, it feels and looks as if it belongs over a pair of depends. I am not so concerned about my race pace that I need to wear adult diapers when I run. So, I am also going to be testing the Patagonia "body line" of workout gear to see if it's a better option. At the least, it looks better (like girl's swim bottoms).
Finally, I received another "anonymous" donation the other week for $100. I have a hunch who it is from, but thank you anonymous donor.
[Also, my current "power song" is "Tick Tick Boom" by The Hives--just what I need when that run gets a little too hard.]
I had previously mentioned my acquisition of a new pair of Nikes (in my spastic runner post). After two test runs, I had to take them back. The shoes just felt too big and bulky and awkward as I had Clydesdale's hooves instead of little running feet. So, after a bit of harassment from Cory at Runner's Soul and 6-8 pairs of shoes tried on, I settled on the Asics Gel Kayano 14. They are less bulky than the Nikes and less "motion control" than the Sauconys that I've put close to 200 miles on (I acquired those BEFORE I started training for the Nike Half-Marathon). I tested them on Run 21 (an easy, recovery run), and they felt pretty good. I'll test them again today on Run 22, which is a 40 minute training run. If these don't work, I'm just going to get a second pair of the the Sauconys.
On Saturday I did Run 20, which was a long run of around 5 miles. This was the first run where I tested any kind of nutrition product. I have been pretty leery of sugar pre-run, so at the recommendation of Cory at Runner's Soul, I tried the Apple-Cinnamon Carb Bomb Gel. I had about 1/2 of the packet at the 40-minute mark of my run. It tasted like the filling in an apple donut, so I liked it. I also liked that my stomach didn't feel upset while I finished the run. I'm going to test the Hammer Gel, Clif Power Shot, and Gu gel in the next few weeks to see what I like best and what my stomach tolerates. I ran in the rain on Saturday, which was pretty great actually. People stare at you as if you are a pretty hardcore athlete when you are running in the rain. While that may not be true, I liked the feeling of being hardcore. Fake it 'til you make it, right?
I have also been testing running shorts. As I am barely 5'2" (or, not quite 5'2"), the shortness of running shorts isn't an issue, but rather the length of the rise. To put it bluntly, many of the running shorts that I've tried seem to have an extra-long crotch. While I guess that could be handy for storing nutrition gels, I don't need to look anymore awkward than I already do while running. I have found that the Nike Sister Tempo Shorts have a lower rise and a more flattering fit on my short self. However, pretty much everyone sells the Nike Tempo shorts, but not the Sister Tempo shorts. The regular tempos have a long inseam and look generally ridiculous on me.
In addition, all the running shorts that I've tried have what I like to call the running diaper. This is the built in liner that I assume is comparable to what is inside a pair of men's swim trunks. The only plus to the "diaper" is that it has a key pocket. Other than that, it feels and looks as if it belongs over a pair of depends. I am not so concerned about my race pace that I need to wear adult diapers when I run. So, I am also going to be testing the Patagonia "body line" of workout gear to see if it's a better option. At the least, it looks better (like girl's swim bottoms).
Finally, I received another "anonymous" donation the other week for $100. I have a hunch who it is from, but thank you anonymous donor.
[Also, my current "power song" is "Tick Tick Boom" by The Hives--just what I need when that run gets a little too hard.]
Monday, June 2, 2008
Lazy Sundays...(Run #16)
Sunday evening I completed run 16. I have somewhere around 100 runs to go before the big day (October 19). Sundays are easy, "recovery run" days. The runs are around a half-hour, and they are designed to help my muscles recover from the long runs on Saturdays.
I ran with Chad on the Centennial Trail from the fountain downtown out east past Gonzaga and back. It was a nice pace, but I had to stop briefly by WSU-Spokane. There was some kind of landscaping work going on and the smell of gasoline and chemicals made me lightheaded.
I have completed three weeks of training, and I am starting to notice small advances in my pace, endurance, and overall fitness. Being a new runner, it's motivating to see the changes. However, I am still stuck in that competitive mode, and I either work harder than I should or I get a bit disappointed in myself and my performance because I think I should be better.
However, I am starting to fall for running. I subscribe to Runner's World magazine, and I spend time on runnersworld.com every other day or so. I think if I learn more about running, I will be able to use that knowledge to improve.
I ran with Chad on the Centennial Trail from the fountain downtown out east past Gonzaga and back. It was a nice pace, but I had to stop briefly by WSU-Spokane. There was some kind of landscaping work going on and the smell of gasoline and chemicals made me lightheaded.
I have completed three weeks of training, and I am starting to notice small advances in my pace, endurance, and overall fitness. Being a new runner, it's motivating to see the changes. However, I am still stuck in that competitive mode, and I either work harder than I should or I get a bit disappointed in myself and my performance because I think I should be better.
However, I am starting to fall for running. I subscribe to Runner's World magazine, and I spend time on runnersworld.com every other day or so. I think if I learn more about running, I will be able to use that knowledge to improve.
Subscribe to:
Posts (Atom)
.jpg)