My (Not-so) Sunday's Best Workout

Only managed 3.56 mi (60:01, 453 cal) on the treddy today.

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 1, Day 3

This afternoon another scorcher (89 deg., felt like 94; humidity 70%) when my co-worker and I started out for our afternoon run.

I downloaded a new smartphone GPS app (Endomondo Pro) the night before to try for my upcoming runs.  This is a paid app (<$5), it offered a few more features not available on the free version. 


SUMMARY

PACE

ELEVATION



SPLITS

Fastest lap/pace:  Lap 1 - 16:40
Slowest pace: Lap 4 - 19:33

 

 

 

Workout Week in Review: 6/9 - 16/2013

Mon, 6/10/13: Running - 4.39 mi. 1:09:44 (pace - 15:53/mi), 812 cal
Tues, 6/11/13: Fitness - Pool aerobics, 35:00, 'tredding' water - 20:00
Wed, 6/12/13: Running - 3.0 mi, 44:55 (pace - 14:58/mi), 329 cal
TOTAL:  2:49:39, 7.39 mi, 1141 cal

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 in Review: 6/2 - 8/2013

• Tues, 6/4/13 - PM/Running (outdoors - road): 3.84 mi, 1:08:03 (pace - 17:42/mi), 883 cal
• Wed, 6/5/13 (National Running Day) - PM/Running (indoors - treadmill): 2.0 mi, 30:00 (15:00/mi), 257 cal
• Thurs, 6/6/13 - PM/Running (outdoors - road): 4.23 mi, 1:10:38 )pace - 16:41/mi), 781 cal

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. 

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).

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).

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

Double Duty Day

Today I pulled double duty by walking at lunch then jogging after work.

Having only 30:00 for lunch, a co-worker and I walked about 2 miles (1.94 mi - per my smartphone GPS app - Trimble Outdoors AllSport GPS).  It certainly was hot at noon, but we managed to get through it. Since I'm training for the Statute to Statute 15K in less than 2 weeks, we hit a couple of hills.

I used the Trimble App this time since the app generates some neat charts and graphics to analysis your workout - you can actually retrieve them from the Trimble website (unlike the Adidas micoach which generates charts and graphs as well, but only on your smartphone).

 

Apparently I didn't get enough 'punishment' at lunch since another co-worker and I took a long jog after work.  Again we followed most of the hilly course we took on Monday and added a little more distance (6.2 mi, 1:48:00, 987 cal - distance and time based on co-worker's Garmin and cal based on my fitness watch).

WHO'S BAD!!!

(OH that Epsom salt hot soak was so G-O-O-D!!!)

HILLS! HILLS! HILLS!

Well, after a very surprising finish at last Saturday's 5K (finished Rumpshaker in 43:41, a 14:05-/mil pace - the official chip time), I've turned my attentions to a run that I been advertised as the South's TOUGHEST 15K - the Ellis Porch  Statute 2 Statute 15K Run. I have been told by those who have done the race describe the course as very hilly - as the race starts and finishes at two ionic landmarks in the city.  I've been trying to  find a course map online so I could at least drive the course so I would know what to expect.  I've started working on increasing my distances and elevations in my training runs  - this afternoon's being the 1st such training run.  I started a little later this afternoon that I had planned so I didn't go as far as I liked (only 3.6 mi) but I certainly increased elevations.  Considering I think I did great - 3.4 mi, 53:11, (15:38/mil pace), 662 cal.  Hopefully I'll find that course map online - the race is on the 20th of this month.

An Afternoon Made for Running!

Before leaving work this afternoon, I took one look outside my door and said to myself - I got to get out and run!  It was a gorgeous day - bright sun, cool, light breeze.

I did a little today outside than I did on the treadmill yesterday - 45:32, 3.03 mi (pace - 15:01/mi).

Maybe I just need the right motivation! LOL!

Sweat Report - Workout Weeks in Review (3/3 - 16 /2013)

3/3 - 3/9/2013

TOTAL TIME: 6:55
TOTAL DISTANCE: 19.82 mi
TOTAL CAL: 4958

03/03/13: Power-walking - 6.76 mi, 1:41:47. 1044 cal.

03/04/13: Kickboxing class - 1:00:00, 558 cal.

03/06/13: All Cardio exercise - total 45:00; warmup - 5:00 (stairclimber); stationary bike - 20:00, 7.57 mi (22.7 mph), 328 cal; elliptical - 20:00, 1.19 mi (pace 16:48/mil), 325 cal.

03/09/13: SPARTAN SPRINT GEORGIA!  (1st obstacle mud run) - 3:28:15, 4.3 mi, 2703 cal

+++++++++++++++++++++++++++++++++++++++++++++++++

3/10 - 3/16/2013

TOTAL TIME: 0:30
TOTAL DISTANCE: 1.8 mi

03/13/13: Walking - 35:00, 2.0 mi.

MY GREAT ADVENTURE - GEORGIA SPARTAN SPRINT 2013

Well, gang, I did it!  This past Saturday (3/9/13), I finished my 1st mud run/obstacle course - the Georgia Spartan Sprint. 

I was very excited when I crossed the entrance to the race area Saturday morning.  However, as it drew closer and closer to the start of my wave (10:45 am), I really was feeling intimidated - I don't swim so if I got 'in over my head' (literally for me) in one of those water traps, I felt it would be all over for  me! 

 

 

Once the gun went off, I decided not to run hard - my one and only goal was to finish the race. I didn't plan to make any PRs this day other than TO FINISH. With the very 1st obstacle - crossing over a highway barricade while being doused with ice cold water from a high pressure fire hose - to the very last one - crawling under barred wire through thick Georgia mud - it certainly proved to be my greatest adventure to date. 
 

The course was not without its struggles for me - most of the water traps I by-passed to do 'burpees'; I attempted the 1st 2 or so such traps (1st walking through a 'shallow' creek, then through a 'small swamp') and I just couldn't do it.  When I first stepped into that creek, I began hyperventilating  - gasping for air - and panicking so I took my chances walking along the creek banks.  And I definitely said NO to walking through the swamp - I found a path in the wooded area alongside the swamp.  My only concern then was if this would be more hazardous (like being quicksand).  Thankfully, it wasn't (WHEW).

Oh, BTW you see that huge structure in the picture below?  Well, that was an obstacle that had to be conquered too.  You climbed up a web of ropes on one side in order to get to the other side by crossing the web of rope over the top stretched between to the 2 towers.  Another fear of mine is heights so you can only imagined how I felt at the top of that monstrosity! 

I fared OK when it came to climbing and crossing walls - well about 75% - the highest wall I did climb was  7 ft. I couldn't get over an 8-ft wall and an incline wall and there was that incline wall to cross after crawling through the 1st of 2 mud traps. 

 (You know, people paid good money to punish themselves - LOL!)

Anyway, I finished under in 4 hours - I have to brag on myself.  I must say I was certainly in good company.  The lady in front of me crossing the finishing line is 69.  Perhaps the most heart-felt and truly inspiring people I witness was Michael Mills (he's the guy in the last picture on this page).  You can't complain about your feet hurting when you see someone crawling through the mud without them.