REFLECTIONS

About this time last year (2012), I had a few goals for myself:

1) Lose 50 lbs
2) Look absolutely sexy in my Rock N Roll Goddess outfit
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

With a new year upon us, I'm taking a few moments to reflect on these goals:

1) Lose 50 lbs - I didn't, but I have managed to keep off 15 lbs since the beginning of 2013 when I joined Weight Watchers.  

2) Look absolutely sexy in my Rock N Roll Goddess outfit - Well, since I didn't achieve #1, I haven't attempted to try on this 'little' outfit.


3) Sustain a sub-14:00/mi pace - Serious knee problems during the year (coupled with the lack of weight loss) has not allowed to me attain this goal. 

4) Finish a marathon - I started training to run a half marathon in September (and even considered completing a 'trifecta' - 3 halfs in 3 months), but I had to cut my training short and do therapy due to my knee problems.  So finishing a marathon was not likely this year.

5) Learn to swim - Lessons at the Y aren't cheap (about $100 for members), but still I could have. Given the problems with my knees, this would have been a great workout alternative.

Conventional wisdom tells us to succeed at achieving goals a person may make those goals specific and achievable.  With the exceptions of #3 and #4, these goals would be achievable for me.  So how did I fail?  Another tip of conventional wisdom is to develop a plan to take on your goal. I had plans to achieve the remaining 3 (I joined Weight Watchers to lose weight and I joined the Y so I could get swim lessons at a reduced rate).  But I was not consistent in executing my plan(s).  Admitting to your defeats doesn't make you a failure - it makes you stronger and prepared for greater rewards!

Workout Week in Review: 12/9/13 - 12/15/13

Pre-NYC Half Marathon Training Conditioning
Mon, 12/9/13: Stretch & strengthen
Tues, 12/10/13: 3.5 m "run"
Wed, 12/11/13; 30 min cross training
Thurs, 12/12/13: 3.5 m "run" + strength training
Fri, 12/13/13: Rest
Sat, 12/14/13: 5K (Jingle Bell Run)
Sun, 12/15/13: 30 min cross training

Advice for a Fellow Arthritis Sufferer

I've registered to participate on the American Cancer Society's DetermiNation NYC Half Marathon team in March 2014. So I decided to search the internet to find a beginner runner's training program that wasn't only focused on running, but also incorporated cross training and other forms of exercise. I found one that looks like what I am looking for: Hal Higdon's Novice Half Marathon Training Program.  The program included 2-3 days of cross or strength training.  

As a beginner runner, I neglected to include this in my training, and I do believe the lack of cross and strength training contributed to my knee troubles.  I was always subject to becoming a victim to arthritis (having several family members with it, myself having a major knee injury years ago, and being overweight).  All I wanted to do was run.  Occasionally I did some strength training, but it was a regular part of my workout routine.  As my knees have hampered my running, I have come to appreciate the benefits of cross and strength training. 

You may want to run, but more importantly, you should strive to keep moving! 

Talladega 21000 (half marathon) training plan - week 3 (7/7 - 13/2013)

Training Plan
Sun, 7/7/13 - OFF
Mon, 7/8/13 - Speed work (5 mi)
Tues, 7/9/13 - Cross-training (belly dancing class)
Wed, 6/26/13 - Interval training (5 mi)
Thurs, 6/27/13 - Tempo run (4 mi)
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (3 mi)
Total miles - 17

Talladega 21000 (half marathon) training in review: weeks 1and 2

Week 1 (6/23 - 29/2013)
Sun, 6/23/2013 - 6.16 mi, 1:40:16 (pace - 16:16/mi), 1299 cal
Tues, 6/25/2013 - 3.03 mi, 52:44 (pace - 17:24/mi), 308 cal
Wed, 6/26/2013 - 4.01 mi, 1:11:13 (pace - 17:45/mi), 734 cal
TOTALS - 13.2 mi (planned - 16 mi), 2:33:00 (avg pace - 17:00), 2341 cal

Week 2  (6/30 - 7/6/2013)
Sun, 6/30/2013: 1st long run - 8 mi, 2:16:14 (pace 17:01/mil), 1551 cal
Tues, 7/2/2013 - 5.5 mi, 1:24:40 (pace - 15:23/mil), 980 cal
TOTALS - 13.5 mi (planned - 18 mi), 3:40:54 (avg pace - 16:12/mi), 2531 cal

Talladega 21000 (half marathon) training - Week 2, Day 2 (7/2/13) - Military Services fitness runs/interval training

This day, I decided to try something different for my interval training.  The treadmill I used at the gym (Star Trac) has several routines for fitness training (Fireman, Air Force, Navy, Army, and Marine).  I assumed the Fireman routine probably involved inclines (something  I could use for hill training).  The remaining routines had pre-set distances (1.5 mi, 1.5 mi, 2.0 mi, and 3.0 mi) to be completed as fast the runner could go.  I picked the 1st 3 (Air Force, Navy, Army) assuming these would be somewhat easier than the latter (Marine) and because the schedule called for only 3 miles interval training (when completed these 3 routines would add up to 5 mi).

The physical tests for the military services consist of three or four areas/components - aerobic/cardiovascular fitness (usually running), muscle strength (push-ups and sit-ups), and body composition.  The respective service requires a minimum combined (averaged) score. 

I found several websites that showed the physical fitness requirements for the military services.  One site (Military.com) is a military organization (not affiliated with the military) website that provides information and resources to anyone that is military-connected (servicepeople, civilians, etc.).  One resource area is Physical Fitness provided information on the fitness requirements for all the services.  I searched the Net to find the official service websites (Air Force, Army, and Navy) with the official physical fitness requirements to compare the requirements listed on the Military.com website:

AIR FORCE - Air Force Fitness Charts
NAVY - Navy Physical Readiness Test (PRT) Guide
ARMY - Army Physical Fitness (FM 7-22/Oct 2012)

I started with the Air Force fitness test/1.5-mile run (assuming it would be the easiest of the three):
Intervals - 4.5 mph/0.5 mi, 4.0 mph, 0.25 mi
20:50 (pace - 13:53/mi), 250 cal
Score (machine) - 32
According to the Air Force Fitness Charts, I would have failed (score - 0) that portion of the test,  For females in my age group, acceptable times are between under 12:53 (max score of 60) to 19:43 (score of 45.4).
The Military.com website shows a composite score of 32 for a 1.5-mile run between 20:37 - 21:30.

I did a short recovery run between the Air Force and Navy tests:
Manual - 0.25/3.5 mph, 5:00 (21 cal)

Next I tried the Navy fitness test/1.5-mile run
Intervals - 4.5 mph (0.25 mi), 4.0 mph (0.25 mi)
21:07 (pace - 14:04.mi), 239 cal (machine); didn't reset my watch so it calculate cumulative calories)
Score (machine) - 45
According to the official Navy site, I would have failed their run test as well (runs >19.05 receive a rating of 'Failure').  To be satisfactory, runs need to be between 18:16 and 19:05 (score - 45)
The Military.com shows a composite score of 42 (probationary) for a 13:30-run.

I did another recovery run between the Navy and Army tests:
Manual - 0.25/3.5 mph, 4:59 (21 cal)

The final test was the Army fitness test/2-mile run (I was a little fatigued at this point, so I changed my interval patterns between the 1st and 2nd miles):
Intervals
0 - 1.0 mil/0.25 mi, 4.0 mph; 0.25 mi, 4.5 mph
1.0 - 2.0 mi/0.5 mi, 4.0 mph; 0.25 mi, 4.5 mph; 0.25 mi, 3.5 mph
25:00 (pace - 12:30/mil), 305 cal (machine); didn't reset watch
I shut down the machine before I can record the 'score' for this test.
According to the Army's FM 7-22, my score would be 54 for women in my age group.  The Military.com website showed scores for only up to age 41 (age 37 - 41, score 52).

TOTALS (combined military tests + 2 recovery runs)
5.5 mi, 1:24:40 (pace - 15:23/mi), 980 cal (watch; machine - 818 cal)

Talladega 21000 (half marathon) training - Week 2, Day 1 - 6/30/2113 (1st long run)

Sunday was my 1st long training run (8 mi) and it wasn't easy.  Hot, Hot, HOT!  At least I did start a little earlier (7:00 am).  Not easy at all.

My app (Endomondo Pro) for what ever reason (probably operator error - LOL) didn't start when I first started running and I didn't notice for about the 1st 15:00.  Unfortunately I had run this part of the route before and estimated to have run about a mile.  So I just added that additional time and distance to my watch time.

TOTAL STATS
8.0 mi, 2:16:14 (pace 17:01/mil), 1551cal

I need to shave about a minute or so off my pace if I plan to finish this half in under 3:30.

Talladega 21000 (half marathon) training - Week 2, Day 2

Today was an easy run after work with co-worker Shelia H (3.03 mi, 52:44/pace 17:44/mi, 308 cal - according to Shelia's Garmin). 

Quite a hot one - 85 that felt like 89.  Don't know how much longer we can run outside after work.  Will be just too hot as summer progresses until late evening/dusk.  Will probably have to take it to the gym. 

I was still stiff from Sunday's long run.  Definitely will need to take a long hot soak before going to bed tonight.

Talladega 21000 (half marathon) training - Week 1, Day 1

Today (6/23/13) was my 1st training run for my half marathon training for the Talladega 21000 (9/22/13).

I got off to a later start than I had planned (8:00 am), but I decided I couldn't wait until this evening (family was visiting so I know if I waited until later, later would become never).

The smartphone app (MapMyRun) I was using started off working good.  I looked periodically at the app on my smartphone so I knew how far I had jogged.  About half way through the run (around 2.93 m), I noticed the app had zero'd out.  I apparently touched the screen by accident which caused the app to stop recording - which really frustrated me.  Fortunately I was always wearing my heart monitor watch so I could keep up with my time. 

I was thinking about cutting my run short (hot, cloudy, legs were mushy, breathing wheezy, hot, very muggy), but with each mile I decided to keep going.  When I got to the end of my run (2nd go-round on my app - 3.23 mi), the same time happened the 1st time - the app zero'd out.  I don't think it was the app - it was the operator (LOL).

It certainly wasn't my best run (6.16 mi, 1:40:16, pace - 16:16/mi).  I hadn't worked out since Wednesday; had been eating bad over the weekend (fried chicken, tacos, etc.); slacked up on my water intake about mid-week.

After the jog, I went to the gym and did about 25 min of stretching and slow walking.

Talladega 21000 (half marathon) training plan - week 1(6/23 - 29/13)

Training Plan
Sun, 6/23/13 - Long run (6 mi)
Mon, 6/24/13 - OFF (or strength training and HIIE)
Tues, 6/25/13 - Tempo run (2 mi) + strength training
Wed, 6/26/13 - Easy run (3 mi)
Thurs, 6/27/13 - Tempo run (3 mi) + strength training
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (2 mi)
Total miles - 16

THE HILLS HAVE IT!

This afternoon after work, my running buddy and I did something a little different.

After an easy one-mile jog, we ran up and down hill for the next 3 miles.  There was about .2-.3 mi flat span once we reached the top of the hill before going back down hill.  We were off our usual pace, but the fact we ran hills for 3 consecutive miles was a very good effort on our part.

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.

Hot afternoon run

I don't know how much longer I can bear running in the late afternoon.  I was really scorching this afternoon.  I might have to take some of my afternoon runs inside (especially the longer ones - over 5 or 6 miles).  Most of the races I plan to run will either be in the morning or late evening (after 6 pm).

While my running used her Garmin, I took my phone on the run to see how the smartphone running apps compare (accuracy, etc.).  I've been having problems with my Blackberry (battery not keeping a charge, the phone re-booting unexpectedly, etc.) so I hadn't been using the apps.  Today I used the Trimble Outdoors AllSport GPS app.  My results was very close to the results on my co-worker's Garmin.  I really like the feedback (graphics, maps, charts, etc.).  However, the one thing I dislike about this app is that every time the phone freezes this is logged as a resting period. 

Easy Afternoon Run (pre-conditioning for half training)

This was my 1st run since the Cotton Row 10K run - and was it HOT this afternoon!  My co-worker said the 'feel like' temp was about 97, but it felt more like 107!!  We kept it short and easy this afternoon (3.84 mi, 1:08:03).

A friendly reminder to my fellow outdoors persons - HYDRATE! HYDRATE! HYDRATE!

We have about three weeks before to start out 'official' training for the Talladega half, so I have suggested to my co-worker that we use these 3 weeks to start incorporating cross training in our program (weight/strength training, cycling, etc.). 

RNR Savannah HM training - week 3 (7/22 - 28/2012)

Sunday (7/15/12) - AM/running - 7 mi; core
Monday (7/16/12) - AM/walk; PM/cross training
Tuesday (7/17/12) - AM/lower body strength training;PM/running - 5 miles
Wednesday (7/18/12) - Rest
Thursday (7/19/12) - AM/lower upper strength training; PM/running 4 miles
Friday (7/20/12) - AM/running - 4 miles/upper body strength training
Saturday (7/21/12) - AM/running - 3 miles
TOTAL - 23 miles

RNR Savannah HM training - week 2 (summary)

Sun - Thurs (7/15-19/12) - No activity
Friday (7/20/12) - Walking (1mile)
Saturday (7/21/12) - 3 miles (5K race)
TOTAL - 4 miles (24% completed)

RNR Savannah HM training - week 2 (7/15 - 7/21/12)

Sunday (7/15/12) - Rest
Monday (7/16/12) - 4 miles
Tuesday (7/17/12) - Cross training
Wednesday (7/18/12) - 4 miles
Thursday (7/19/12) - 6 miles
Friday (7/20/12) - Cross training
Saturday (7/21/12) - 3 miles (5K race)
TOTAL - 17 miles

RNR Savannah training - week 1 summary

Sunday (7/8/12) - Rest
Monday (7/9/12) - 3.12 miles
Tuesday (7/10/12) - Rest
Wednesday (7/11/12) - 5.29 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - 2.25
Saturday (7/14/12) - 5.79 miles
TOTAL - 16.45 miles (91% completed)

RNR Savannah training - week 1, days 3 & 4

Day 3
On Friday (7/13/12), met a co-worker after to practice run for an upcoming 5K in about 2 weeks. The GPS app on my smartphone would worked  - some dark clouds and thunderstorms in the area - so I couldn't determine the distance we walked. We did run some, but mostly walking.  That was OK since we walked for about 1:00  - I estimated about 2.25 mi

Day 4
On Saturday (7/14/12), ran with the DetermiNation team:
5.79 mi, 1:45:43, pace 18:15, 1174 cal

RNR Savannah training - week 1, day 2

The past few days we've had scattered thunderstorms in the area, so running outside has been chancy. So I went to the gym to run on the TM.  In an effort to try to up my miles, I planned to run the '5K loop' routine twice.  And instead of focusing on running for time, I focused on running for distance:
Walk (4.0 mph) - 0.25 mi
Run (4.5 mph) - 0.25 mi
I ran my loops back to back, breaking only long enough to write down my stats and reset the routine on the TM.

Round 1
Mile 1 - 14:10
Mile 2 - 28:41
Mile 2.52 - 35:34
371 cal, avg speed - 4.3mph, avg pace - 13:54

Round 2
Mile 1 - 14:09
Mile 2 - 28:18
Mile 2.53 - 35:11
370 cal, avg speed - 4.5 mph, avg pace - 13:57

C/D - 5:00
0.24 mi, 20 cal

TOTAL
5.29 mi, 1:15:45, 761 cal

Trying to run for distance was somewhat difficult -  particularly through the 'run' segment.  I really wanted to quit, each time, but I pushed through.   I Some of the difficulty was certainly in part to my breathing. My knees held up well - the new ASICS really helped.

Now for my shower and on to bed.

FOOTNOTE: I entered my stats into a couple of online training logs/websites, and noticed that the data from the TM was close:

JustFinish: avg speed - 4.19 mph, avg pace - 14:32
DailyMile: avg speed - avg pace - 14:19