FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (5-31-2013)

Exercise may not take you to an early grave ...
But you may think about taking out a contract on your trainer!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (5-29-13)

You Can't Reach Your Destination Without Making the Journey!

Running Bye-Week: Just Cross-Training (Day 1)

I'm still a little sore and stiff from yesterday's 10K (and my knee is somewhat achy).  So I am using this a bye-week - no running, just cross-training.  This evening I made a relatively easy ride on the stationary bike at the Y.  This was the combination exercise bike (Matrix Fitness). 

This time I used the Virtual Trainer feature which consists of videos of actual bike trails and rides.

 

 

I took the California Coast Bike Ride.  Along with the video, there was a rolling script with information about the trail.  It really helped pass the time along that otherwise would have been a boring ride.

 



Stats - 30:00, 5.78 mi (pace - 5:10/mi), 137 cal

Mercedes Benz Cotton Row 2013

Today I ran the Mercedes Benz Cotton Row 10K.  It was not my best finish, but I didn't finish last. (Whew!)  For at least the first 3 miles or so, the police was right up on my rear.  And that certainly was not a good feeling.  There was a handful of runners slightly ahead of me and as long as I kept them in my sight, I felt I could have a good finish. I started feeling good about the race when, after I recovered from the 'monster' hill at mile 3, I got my 2nd wind.  Miles 3 and 4 were relatively level and mile 4 was shady for most of the span.  About half-way into mile 4, I past 2 of the runners (they were older than me -  60+ - which made me feel a little guilty about feeling good about passing them.  I made good momentum going downhill into mile 5.  About halfway into mile 5, I passed the last runner I had been 'chasing' the whole race. I don't think this lady liked this because she made certain that she crossed the finish line before I did.

Official time - 1:33:41 (pace - 15:06/mil)

My mobile phone GPS app registered my distance a little farther than the actual course (I did short it about 30 sec before crossing the start line).

My knees didn't pain me much during the race and as along as I was moving (thanks to 2 Advils before).  But once I sat down fro awhile, my knees did get stiff.  I definitely will take a long soak tonight. (LOL).

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (5-24-2013)

WHO SAYS YOU CAN'T STOP AT JUST ONE!

Last Cotton Row 10K training (easy) run

Today the running diva Ms. SH and I made this last training 'jog' before the Cotton Row 10K this Memorial Day Monday an easy one:

4 mi, 1:11:37 (17:54/mil), 626 cal

Glad to Find a Treddy

Well, I didn't want to be the person to say "I told you so", but ...

About an hour before quitting time this afternoon, one of those typical quick rain showers came through the area - I called my jogging buddy  SH to suggest we should probably run indoors on the treadmill in the gym (which was very close by) since the weather looked gloomy and scattered showers were in the forecast.  Well, being the optimist that she is, SH quipped it shouldn't be a problem; she quipped that that we will probably finish before the next round of showers.  She even joked with me about forecasting such bad news as if to doom our afternoon jog.  SH also isn't much of a treadmill fan; while I preferred running outdoors (the reasons and benefits are numerous), I did not relish the thought of getting caught running in a downpour.  Not to squash her enthusiasm, I agreed with SH to run outside after work.

When we started our jog, the partial cloudy skies became darker and more ominous off in the distance not too far from our location.  We could even hear some strong thunder in the distance.  SH still did not want to give in to run on the treadmill, chiding me (in a jokingly way) for being such a pessimist.  After about running for 15 minutes, SH came to the realization that  - if we stayed out any longer - we would certainly get drenched.  We were able to complete about a mile and half when SH gave in and followed my advice to finish our afternoon run in the gym.

Shortly after we started our jog on the treadmill, we could clearly hear the rain and thunder outside.  SH is a great sport  - she said she was glad that she had listened to me after all.  We finished about another mile and half on the treddy.  I even got in a little core work (abs, waist, back machines).

It wasn't exactly the workout I planned, but some movement is better than no movement at all.

Workout #1 of 3 - Run outdoors
1.57 mi, 26:17 (pace - 16:44/mi)

Workout #2 of 3 - Treadmill at the gym
1.53 mi, 23:05 (pace - 15:05/mi)
TOTAL for both runs: 3 min/49:22 (16:27 pace) - 240 cal

Workout #3 of 3 - Core exercises (machines - weight/reps/sets)
Ab crunches - 65/25/3
Torso twist - 50/15/2
Back extension - 65/50/1
 

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (5-22-13)

GO THE DISTANCE AT YOUR OWN PACE!

Countdown to Cotton Row 10K - Tapering with One Week to Go

Seven days until Cotton Row 10K with my co-worker SH.  Today was certainly a hot one - I'm sure it was near 90 this afternoon. SH and I did our best to brave the heat and humidity. 

Since we had a week before our 10K, SH and I decided to make this our tapering week.  This afternoon's run/jog was a little shorter than our usual runs/jogs.  Also, we didn't hit the steep hills either - this afternoon we stayed on a course with more gradual, lower inclines.  No reason to push ourselves with one week away - we've spent the last 3-4 weeks with more intense runs/jogs.  If our bodies aren't ready by now, two or three intense training runs this week won't help - such may even do more harm than good.

5.5 mi, 1:33:41 (pace 17:02/mi)

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (5-17-2013)

The Truth Hurts, Doesn't It!

It's Getting ...

Well,  the hot spring weather we are so accustomed to here has finally arrived.  And as the temperature rises, the running seems to be getting harder.  My co-worker and struggled some this afternoon - but we kept on going.  We have just one week before our Cotton Row 10K and we figured the run should be somewhat easier than these training runs since the run would be early(ier) in the day (7:00 am) as opposed to afternoon. Also, we should be well rested as opposed to running after work when you're exhausted from the 'hustle and bustle' of the day.  My knee pained me some, but I kept going - not pushing it too hard,  I probably won't run any more this week, but hopefully will try to spend some time in the pool working out.
Stats:
4.5 mi, 1:16:07 (pace - 16:55/mil), 456 cal 

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (5-15-13)

Quitters Never Win; Winners Never Quit!

Another (hot) afternoon 10K training run

This afternoon, I left work on time to  meet my co-worker to run.  So we went a little farther since we had a little more time. 

The temperature certainly felt it had heated up since last week; but it was good for us to train in the heat since the weather will probably be warm (if not downright hot) for the 10K we plan to run on Memorial Day (Cotton Row).  I was definitely slower today (but considering how far off the nutrition wagon I fell this weekend, I surprised myself).  I was somewhat concerned because early into my run (less than a mile), my knee started stiffing up and aching badly - I was worried that I wouldn't finish. I managed to do it, but I really had to pay attention to my body signals and not push myself  to achieve try to prove something to myself. 

Not my best stats - but not bad for such a 'mature' diva as myself:
7.18 cal, 2:06:48 (pace 17:35), 728cal

FRIDAY'S FUNNIES! ENDING THE WEEK ON A HUMOROUS NOTE (5-10-2013)

 

SOMETIME YOU JUST HAVE TO LAUGH AT YOURSELF!

THIS GIRL'S A DIVA!

CELEBRATE YOUR OWN BEAUTY!

CAN'T GET BETTER THAN THIS!

 

AGED TO PERFECTION!

MAKING THE BEST OF IT!

COULDN'T AGREE MORE!!!

CELEBRATING LIFE!

IT'S THE NEW 25!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (5-8-13)

YOU HAVE TO ENDURE THE PAIN OF GOING UPHILL
TO CELEBRATE THE JOY OF COMING DOWNHILL

Returing from MIA - What I Learned (and Felt) Today After Missing 2 Weeks of Running

I didn't realize it, but up until today, I had missed almost 2 straight weeks of training (last run was 4/25).  I've had pain in my lower back then in my upper back (around my shoulder) so I skipped working out altogether.  I had been painting a room in house the past couple of weekends and had been doing some (relatively) intense hills jogging after work with my co-worker, so I decided to listen my body and pull back.

Well, today I decided to re-join my co-worker and get back on the wagon - for a long run (but less hills than before).  The two of us had registered for a 10K on Memorial Day so we knew we needed to put in the work if we were going to have a modest performance (under 1:30) for the upcoming 10K.  Admittedly both my co-worker and I were markedly slower - she hadn't run for about a week herself because she had been suffering with pain in her lower back and leg.  My knees felt OK - but my legs and my butt definitely felt the burn.  I've been using a new joint supplement (Move Free) for the past couple of weeks, and my knees certainly didn't pain or ache as much while I was running.  My co-worker and I finished a 10K distance and more (6.54 mi) in a relatively decent time (1:50), so running at this pace (16:40) we should finish this 10K about 1:38. 

Perhaps my biggest regret these past 2 weeks is that I didn't do any form of exercise - even just in the pool for some water-tredding or pool running.  Anything to keep the body moving.  I do certainly believe that cross training (weight training, cycling, etc.) has a synergistic effect on one's running.  I notice that even when I skip running and do a few days of cross training, I do notice that the running doesn't pain my knees as much.  Since I've been home relaxing, my legs have really stiffened up - I hadn't noticed much swelling but definitely some pain.  Definitely will ice the knees tonight.