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
 

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 

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

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.

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

Battled the humidity to do a tempo run & the humidity won

Well, I attempted a tempo run this evening, but the humidity didn't cooperate. Also, the route I took this time had more hills (at least more elevations) than I usually run - which was a good change. I walked 5:00, then ran 5:00 - for almost 40:00.  I really wanted to walk 5:00, then run about 10:00-15:00, but I just couldn't run more than 5:00 at a time.   I was soaking wet with sweat when I finished!

I'm still using a workout tracking app on my phone (Adidas micoach), which syncs your workouts online on the website - Adidas micoach site.  It's not as versatile as most of the high-end GPS trainers/fitness watches - but it does give you some very good stats.   Here's a screen shot of one of the graphs generated for my run this evening:

I would highly recommend the site to anyone who doesn't want to/can't afford those watches.

Peachtree Road Race training - week #6 (4/29 - 5/5/12)

Last week was my 'bye' week, so it's back to the grindstone this week:

Sun, 4/29/12 - Rest
Mon, 4/30/12 - 40:00 tempo
Tues, 5/1/12 - Cross-train
Wed, 5/2/12 - Internal: 8 X 400
Thurs, 5/3/12 - Cross-train
Fri, 5/4/12 - 40:00 easy
Sat, 5/5/12 - Long run: 7 mi
(There's a 5K/10K this Saturday.  Hopefully I can run the 10K.)

PS: According to my training plan, I should be on week 7 (long run 7.5 mi).
Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters (0.25 mi) at 5K race pace, recover 400 meters

Peachtree Road Race 10K training recap: week 4+

This is a recap for the past 2 weeks (4/15 - 28/12).  I really didn't plan my workout for last week (4/22 - 28/12) since I know I would be on travel for work. But I did manage to get in some time for sweating.  (I certainly did my share of bicep curls - LOL!)

Week #4 Recap (4/15 - 21/12)

Sun, 4/15/12 - Intervals on track (6 X 400): 3.95 mi, 1:00:15, 771 cal

Mon, 4/16/12 - OFF

Tues, 4/17/12 - Long run (on treddy): 6.39 mi, 1:32:00, 797 cal

Wed, 4/18/12 - OFF

Thurs, 4/19/12 - OFF

Fri, 4/20/12 - OFF

Sat, 4/21/12 - OFF

STATS: 10.34 mi, 2:32:15, 1568 cal

Week #5(?) Recap (4/22 - 28/12)

Sun, 4/22/12 - OFF

Mon, 4/23/12 - OFF

Tues, 4/24/12 - Cross-train (AM exercise bike workout): 5.86 mi, 30:00, 176 cal

Wed, 4/25/12 - OFF

Thurs, 4/26/12 - OFF

Fri, 4/27/12 - OFF

Sat, 4/28/12 - Hilly (modest) run: 3.8 mi, 57:17, 740 cal

STATS: 9.66 mi, 1:27:17, 916 cal

 

AM run through the neighorhood

STATS - 3.8 mi, 57:17 (pace - 15:03/mi), 740 cal

Well, after spending this past week on travel for work and only working just once (Tuesday), I decided to take a morning run through the neighborhood. (Lord knows I need to burn off all those carbs I consumed during the during the week - LOL!)

It was too bad - there were a few moderate hills - which was a good thing since I'll have to conquer Cardiac Hill again in the Peachtree.

I'd been walking all week long in high heels and my knees were a little sore and achy.  So I wrapped the left one with the KT Pro Tape, but I didn't wrap the right one.  This helped a lot.  I should have wrapped the right too (it pained a little but not enough where I could attempt a slow 'wun').

PS: This put me over the top for the 1st MapMyRun.com Rock N Roll Challenge - run 13.1 miles in 2 weeks!

Long run on the treddy!

TOTAL: 6.39 mi, 1:32:00 (pace - 14:23/mi), 797 calHad to run twice on treddy @ the gym for 45:00 each since the treddy only goes up 60:00.  Included inclines in the routine in prep for Peachtree's Cardiac Hill!

Run #1: Run/walk - 4.5/4.0 mph - 2:00/3:00
Mile 1 - 14:23
Mile 2 - 28:27
Mile 3 - 43:49
45:00 - 3.17 mi
470 cal, pace - 14:11/mi

Run #2: Run/walk - 4.5/4.0 mph - 2:30/2:30
(except from  23:30 - 25:00, walked 3.5 mph)
Mile 1 - 14:01
Mile 2 - 28:11
Mile 3 - 42:01
45:00 - 3.2 mi
320 cal, 14:03/mi
Ran last 5:00 (40:00 - 45:00) @ 4.5 mph

Cooldown - 2:00: total 3.29 mi, 327 cal

My knees were stiff and my quads somewhat sore when I was done, but my knees didn't hurt too much.  I'm still wearing the KT Pro tape.

I'll ice down my knees then take a long hot soaking bath! AHH!

Track work - HATE IT!

3.95 mi, 1:00:15, (pace - 15:15/mi), 771 cal

Did intervals (6 X 400) @ local school track - 1st interval I was very winded. Concentrated on deeper breathing, which helped a lot. 6 X 400 would be 3.5 mi, but app recorded 3.95 mi. Wonder if running on outer lane made the difference?

Also, I wrapped my knees with the KT Pro tape and it seemed to work. My knees felt supported and they weren't as sore or aching. Running on the asphalt probably helped too, but I think the tape contributed too. I think I'll keep using for awhile.

Peachtree Road Race 10K training - week #4 (4/15 - 21/2012)

Sun, 4/15/12 - Long run: 6 mi
Mon, 4/16/12 - Cross-train/rest
Tues, 4/17/12 - 40:00 tempo
Wed, 4/18/12 - Internal: 6 X 400
Thurs, 4/19/12 - Cross-train/rest
Fri, 4/20/12 - 40:00 easy
Sat, 4/21/12 - Cross-train/free run

Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters

RECAP - Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Well, the week started off very good - a longer than expected 6.5 mi run on Sunday.  But the rest of the week was downhill.  I made several visits to the hospital this week, visiting relatives who had surgeries.  They're doing fine now.  These things always bring you back to the realization that life will throw you a curve ball - you just need to stay in the game; you might swing and miss, but at least you stepped up to the plate.

Long(er) Run - Pushing the Envelope

6.51 mi, 1:22:56 (pace 12.14/mi), 1227 cal
Ran through a local running trail (Jemison Park).  Got a slow start (GPS app on phone had trouble locating signal - the tree cover in the trail is somewhat thick but skies were clear; had to restart several times). Anyway, once I got started I ran/walk 2:00/3:00 for most of the time. The app even lost the GPS signal about 1.25 mi into the run, but it did pick up the signal again after another 2 mi. I really surprised myself. I planned to do only 5 mi, but I was really feeling good and my knees were holding out so I decided to go a little farther. My left started to hurt some so I decided to stop - I had made 6.51 at that point!

RECAP - Peachtree Road Race training week #2 (4/1 - 7/2012)

Week #2 (4/1 - 7/12)
Sun (4/1/12) - OFF
Mon (4/2/12):Upper  & lower body strength training + core exercises* (45:00)
Tues (4/3/12): Cross training (Power 90 DVD)* - 35:00
Wed (4/4/12): OFF
Thurs (4/5/12): Interval training (2.5 mi, 38:23, pace - 15:21/mi, 343 cal)
Fri (4/6/12): OFF
Sat (4/7/12): OFF
TOTAL:  2.5 mi, 1:58:23, 343 cal
NOTE: More calories expended, but didn't have the means to record*.

Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Sun, 4/8/12 - Long run: 6 mi
Mon, 4/9/12 - Cross-train/rest
Tues, 4/10/12 - 35:00 tempo
Wed, 4/11/12 - Internal: 6 X 400
Thurs, 4/12/12 - Cross-train/rest
Fri, 4/13/12 - 40:00 easy
Sat, 4/14/12 - Cross-train/free run



Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 0K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters

What a beautiful day for a run!

Ran 4.5 mi (1:05:55, pace 15:30/mi, 832 cal) this evening - certainly great weather for an evening run.  Still not back in the groove, a little hard to breathe and legs still a little sluggish, but I managed to go a little farther this evening:
Run/walk - 2:00/3:00
Mile 1 - 15:58
Mile 2 - 31:16 (15:16)
Mile 3 - 46:27 (15:13)
Mile 4 - 1:02:13 (15:46)
Mile 4.25 - 1:05:55 (14:56)

The Long, Long, Long (5+K) Run

I did 3.36 miles this morning (660 cal, 53:00, pace - 15:46/mil). Walk/run - 3:00/2:00
Mile 1 - 15:54
Mile 2 - 31:44 (15:50)
Mile 3 - 47:23 (15:39)
Mile 3.36 - 53:00 (15:26)


I know I hadn't trained much this week, but it was something else going on.  I really struggled with what should have been an easy run. My legs and lungs were H-E-A-V-Y!!! There were probably lots of contributing factors - lingering sinus infection, pollen, bad diet (I haven't been to Weight Watchers in months - since before the holidays), lack of consistent exercising, hormones (enough said).  I'm getting back on the Weight Watchers wagon this week (I have a 5K this coming Saturday, so I like a decent performance) and I've planned my workouts for this week.  So hopefully as the week progresses, I will see some improvement.

(Stats from miCoach app -http://www.adidas.com/com/micoach/ )

Correction to Week #1 training

I did manage a run this morning (Sun, 3/25/12), so I finished the week with 2 runs totalling 6.52 miles, 1025 cal.