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!

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! 

Turkey Trot 2013

Today (Thanksgiving Day 11/28/2013)  I ran my annual 'Turkey Trot' (aka - run your butt off Thanksgiving morning, so you can pig out on your Thanksgiving morning - LOL): the Sam Lapidus Montclair Run 10K. It's a very popular local event, but I think the morning temperatures scared away even some of the most staunch athletes (low 20s - BRRRR!).

When my alarm went off at 6 am, I really wanted to turn it
 OFF and pull the covers over my head and SLEEP!! But I had really committed myself (and my money) to do so the run. So I staggered out of bed and proceeded with my morning rituals.  Besides I wanted to have a little guilt-free eating at dinner.

For about the first couple of miles, I was quite COLD!  Especially my hands (my gloves weren't the warmest) and they felt a little numb.  But my hands warmed up about mile 3 which was a welcomed relief.

Along the way, I met nice people - several runners who coached me through the 1st 3 miles before leaving in their dust (regrettably).   Then, I fell in with several ladies from another Weight Watchers class (on their job).  It was great walking with them because they were walking a good pace and kept me moving. 

My knees held up OK - they didn't start bothering me until somewhere between miles 3 and 4.  I took a couple of Advils before leaving the house and I think that helped. All in all, it wasn't a bad run (not a PR, but I crossed the finish line upright - LMBO!)

Official time (course clock time) - 1:33:46, 888 cal (heart rate watch); stats below from Runtastic app:

 

Cardio night!

A change-up: combo of stationary bike and treadmill
* Stationary bike
15:00, 2.34 mi (9.36 mph), 102 cal (101 avg HR, 110 max HR)
* Walking on treadmill
25:00, 1.55 mi (16:08/mi, max speed 4.5 mph), 271 cal (137 avg HR)
Totals - 3.89 mi, 373 cal

Knees did stiffen up but I just paced myself.   I am hoping to do 5K and 10K this month.  I have a couple of more weeks to commit.  Just hoping I don't finish dead last. :(

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.

National Running Day run - endurance, not distance

Today is National Running Day, and I thought I would attempt something new.  Since it was pouring raining, I went to the gym to run on the treadmill.  I decided I try 'running' (more like a 'slog' - slow jog - 4.0 mph - random program, incline 0.0 - 1.5%) without stopping or walking as long as I could.  I got past 5:00 and thought I would push another 5:00 and see how I and my knees felt.  Well, it's 10:00 now, and I was really sweating - but I still felt like I could go another 5:00.  If I could make 15:00, I could check off one of those Tribesports.com challenges.  FINALLY, the clock on the treadmill reached 15:00 - I did it!  I had only traveled 1.0 mi, but the fact that I ran the whole time - not slowing down, or walking, or stopping - was gratifying. Today the goal was endurance, not distance.  So now that I had completed 15:00, certainly I could go 30:00!  I thought I would crank up the speed, but changed my mind - why tamper with perfection (LOL)!  I strode along for another 15:00 and finished with 2.0 mi (257cal; 5:00 cooldown/35:00, 2.17 mi, 281 cal).

MONDAY'S MEDS: The DOCTOR IS IN (6/3/2013) - Foods that Battle Knee Pain

Suffering from knee pain? You're not alone.  And maybe it's the foods that you are eating that are to blame. Some of the culprits are refined sugars and red meats.  But have no fear, these fours foods can help ward off  inflammation and pain:

Soy
Fresh fruits
Fish
Herbs and spices

Read about the curative properties here: 4 Foods That Fight Knee Pain

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).

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.

The Spirit is Willing, but the Body Can't Always ...

Have you ever had one of those workouts when you thought about it in retrospect that you just should have taken the day off?

Tonight at the gym was just such a night.  The signs were apparent long before I went to the gym.  But like many of us 'athlete-type' we often choose to ignore our bodies and press on, using as our internal mantra - NO PAIN, NO GAIN.  Well, in many cases, PAIN is not a good thing - as a matter of fact, pain can be detrimental to one's overall health and fitness goals and can result in setbacks, injuries, etc.

Just suffice it to say that my knees today didn't want to run and they sent me a strong message - loud and clear. I did manage to get through 35 agonizing minutes on the treadmill (2.2 mi, pace 15:54/mil, 310 cal).   My knees had been paining, aching, for several days.  Instead of skipping the gym and give my knees some attention, I went to the gym anyway - convincing myself that I needed to work out since I hadn't been in a few days.  A very misguided decision on my part.  Now my knees feel worse. 

I'm registered for a 5K at the end of the month and I'm not certain at this point I will be in any condition to participate - even just to walk. 

Moral of my story - RUN IN HASTE; RECOVER PAINFULLY!

Kick(boxing) away the pounds!

This evening I changed up my routine at the gym - I by-passed the cardio and weight machines to do kick-boxing.  It was a great workout - these types of workout really show you just how out of shape you are (LOL)! I did have some problems with some of the moves - especially those requiring me to jump (jumping jacks, etc.)  My knees just won't cooperate.  Otherwise I really enjoyed it - and burned 558 cal!

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

The Long Ride (training for cycling fundraiser for ovarian cancer)

I recently registered to participate in a 6-hr indoor cycling event to raise funds and awareness for ovarian cancer - Ovarian Cycle Birmingham - Ride to Change the Future - taking place on Feb. 24th.  In preparation for the event, participants can follow a 6-week training program, riding for extended periods of time (90 mins- 4 hours).  Tonight's workout was my 3rd training ride - I had to split the workout into 2 segments since the bike is programmed to go a maximum of one hour:

Segment #1 - Random Hills (level 1)
60:12, 18.83 mi, 358 cal, avg HR 101

Segment #2 - Alpine Pass (level 1)
60:04, 21.85 mi, 391 cal, avg HR 99

TOTAL
1:00:16, 39.68 mi, 794 cal

I took 2 large pillows wrapped in a towel to sit on, but the pillows kept moving out of place on the seat to the point it was just as uncomfortable as sitting on the seat without the pillows. [Definitely need those cycling shorts .- :) ].

The legs didn't feel too bad after I finished, although my knees were somewhat stiff.  But now that it's been a couple of hours since I left the gym, my legs definitely was felling heavy (LOL)!

I doubt I'll be working out tomorrow (LOL)!

Cold morning run on the trail

Went out on a local running trail this morning for a short run (4.02 mi, 779 cal, 57:12, avg speed 4.2 mph, avg pace 14:17 - I left my heart rate watch in the car, so I had to rely on the fitness GPS app on my phone).
 
It was quite cold this morning (about 35 deg. F at about 8 am). And the cold air certainly had an effect on my breathing - it was quite labored through at least have the time I was running. My knees were a still stiff after my workout the night before (30:00 on the stationary bike), but surprisingly my knees didn't feel any worse after running (not to say I didn't have some pain).

My run got off to a frustrating start because the app I usually use froze up (micoach).  So I tried a 2nd one (runtastic), and it wouldn't work either - which was usually because these two are generally very reliable.  I resorted to a 3rd one (not often used) - Trimble Outdoors AllSports GPS.  The program kept freezing up, so the app counted that as resting time.  I think the issue was probably with my phone (I have a Blackberry - it's time for a serious upgrade).

Going the distance (sorta)

Registered for a virtual 5K (runningnerds' Virtual Half Marathon and Treadmill Challenge 5K) this month. 

Surprised with my finish (45:15, pace 14:35/mi, 543 cal)

Walk/run (4.0/4.5 mph) - 4:00/1:00 (last 0.1 mile 5.0 mph)
Mile 1 - 14:41
Mile 2 - 29:21
Mile 3 - 44:00

Even more surprisingly my knees did OK - some soreness, but it was bearable).  Think I will stick with the shorter distances (probably no more halfs or marathons, maybe marathon relays).

Keeping the Holiday Burn Going!

Today's was the 2nd day for my Holiday Running Streak.  I got to the gym late (around 5:45 pm) so I decided to make it a short trip to the gym on the Treddy - walked 2.0 mi, and jogged 1.0 mi (stats from equipment readout). 

Warm-up (bike) - 5:00

Walk
30:00 - 1.77 mi, 3.5 mph
Avg HR - 116'7.1 laps
242 cal
Pace - 16:40/mil

Jog (run)
1.0 mi, 14:10
0.15 mi 4.0 mph
0.10 mi - 4.5 mph

My back was still a little sore and achy, but I managed to finish my workout.

The Phoenix is (slowly) Rising ...

The past few weeks, I've been rehabbing my knee.  This will be my last week in rehab, so I felt I should try to get back into the workout groove.  Today I was off from work, so I took to the gym earlier than usual (for me - about 3:00 pm).  I wanted to get into the pool first, but a fellow gym-goer (male) was in there.  Well, I decided to wait unit he finished and exited the pool - not that I was afraid as I was embarrassed to be seen in a swimsuit (LOL)..  Anyway, I did my cardio trio - exercise bike, treadmill, elliptical - for a total of 45 minutes:
Exercise/stationary bike - 15:00 - alpine pass (level 3) - 5.18 mi, 49 cal
Treadmill - 15:00 - sports 5K (4.00 mph) - 1.00 mi., 121 cal
Elliptical - 15:00 - autopilot - 0.88 mi, 95 cal
After getting up a modest sweat, I finally jumped into the pool for 30 minutes.  This was really a great way to end my workout - the water was warm, so it really helped to relax my muscles.When I finished, my knees were sore - but I expected that.
It's going to be a long road back to the track - but slow and steady wins the race.