Technologically Challenged

I freely admit it, but not sure today's issue was completely my fault.  Today was my first day with a running club.  We gathered, we ran what was advertised as a 5k distance, and we socialized afterwards.  Fun and friendly people, so I will definitely go again.

The challenge comes in when I try to see how well I did today.  My Garmin tells me I ran 4.3 miles.  Would be very impressed with myself if that were even close to being true.  Sadly, when I mapped it, the starting point for this run was way off...about a mile...

Image Source:  Hard-lessons.com blog

So with clearly faulty data, the best I can guess is that I ran about 3 miles in about 30 mins, which is my training pace, so that's a positive.  I did stop twice...once when I thought I had hit the 3 mile mark, and once to wait for a light change so I didn't become roadkill.

Another positive is that I transitioned back and forth between traditional running and barefoot style running.  I have to say, it is very hard to move back to traditional running after I give my quads a break with the forefoot strike.  I had to make the effort to ensure I didn't overdo the barefoot running this week, so all in all I maybe ran half a mile that way.

My goal hasn't changed.  In time I will run exclusively barefoot style and eventually get back to my Vibrams.  Until then, I have to be very careful not to overdo it.  I cannot afford an injury until I complete the Half in May.

Barefoot Progress Report (Monday) -

• .25 mile walk
• 1 mile run (10'00" pace)
• .25 mile walk

Total Distance - 1.5 miles

Total Time - 19'18"

Half Marathon Training Progress Report (Today) -

• Ran about 3 miles (about a 10'00" pace)

Total Distance - Not really sure

Total Time - About 30 mins

First Race!

The 2013 Four Courts Four Miler is officially history.  My run was too fast in the first half (all downhill) and too slow in the second half (back uphill).  But my goal was to maintain a pace between 10'00 and 11'00 mins per mile and I did exactly that!

For a minute or maybe two I wasn't sure this race was going to happen for me.  It was kind of a comedy of errors...my running partner (also my boyfriend) signed up for a different race accidentally, but, decided to run anyway to help pace me.  Then I was late getting there, because I cut it too close and the metro took FOREVER to show up.  Finally as I was rounding a corner, I bumped into a leprechaun, dropped my iPod (only 3 months old) and the screen shattered!  Those little guys are not so lucky.  Thankfully it still worked, because the thought of running the race without music did not make me happy.

We actually started the race about 4 mins after everyone else (because I absolutely could not run without a bathroom stop).  My last mile was a challenge and too ugly to even share that split time with you.  It involved hills, too many quick walking breaks, and the determination to not let one particular woman cross the finish line in front of me...which she did not.

We ended up having a fun "recovery" at the Four Courts Irish Pub and got my iPod fixed while we had lunch.  All in all a great morning.  Hitting today's milestone, especially after my horrible training run, makes me feel like the Half is definitely within reach.  As for this race, it was a lot of fun.  In fact, next year, I might dress up...we'll see...I am Irish after all!

Image Source:  Swim Bike Run Photography

Half Marathon Training Progress Report -

• 4 mile run (10'34 pace)

Total Distance - 4 miles

Total Time - 42:13

My First Really Crappy Run

Today I ran 3 miles...a distance I have run before with no problem.  Yet I really struggled to complete the last mile.  This was the first time I've changed the tempo of my run, and the first time I increased the tempo of my run to compensate, and the first time I really had to force myself to finish the prescribed training distance.

Why?  Could be a thousand reasons.  I woke up with a migraine...but I took my meds and ran in the afternoon.  It's that time of month...but not a bad day.  I had a big lunch...but I waited just over 2 hours before I ran.  This week I increased the incline on my treadmill from 2% to 3%...but surely it's not that much harder.

If I'm being brutally honest with myself, I think it's because my first Burke Lake run didn't go as well as I hoped.  I think I psyched myself out a little, because I have my first race in two days.

My reading/research over this past year tells me that sometimes you just have a bad day.  I can accept that.  I wish it wasn't my last run before my race, but I can shake that off.  I did complete my 3 miles today.  I am still excited about the 4 mile race on Saturday...I just have to remind myself...

Image Source: Elena Aitken's blog, Don't Forget to Breathe

Bottom Line:  I ran.  I'm still on track for the Half marathon in May...and am now signed up for a 10K "Recovery" race a couple weeks after that.  Hugely optimistic that I won't be crippled after the Half!!!

Half Marathon Training Progress Report (Monday) -

• .25 mile walk
• 2 mile run (10'00" pace)
• .25 mile walk

Total Distance - 2.5 miles

Total Time - 29'18"

Half Marathon Training Progress Report (Today) - 

• .25 mile walk
• 3 mile run (varied pace)
• 1 mile barefoot (10'00" pace)
• .25 mile walk

Total Distance - 3.5 miles

Total Time - 39'38" (blah)

Great Article With Transition Tips

This Running Times article is clearly meant for people who have been distance runners for a while, but has good body mechanics info that is useful for any level runner considering minimalist running.  This graphic demonstrates one of the exercises recommended in the article.

Image Source: Nightsplint.info

My Achilles tendon really gave me trouble last summer when I first attempted to barefoot fun in my Vibram KSOs (i.e., virtually no padding).  Plus, I didn't realize that as a female who routinely wears high heels to work, I needed to concentrate on lengthening the range of motion for that tendon, BEFORE I started to barefoot run.

My Doc prescribed stretches work my calves, hamstrings and Achilles tendons, so doing them before and during transition attempt #2 has definitely made a difference.  Then again, so has changing to a shoe with some padding (4-mm drop) and slowing the increase in mileage.

The Image Source link above contains some other stretches that would be helpful to the transition as they target the same areas.  Work them in early and often to help prevent strain later.

Remember - What you can do aerobically is not a measure of what you can do physically with minimalist shoes!

Barefoot Progress Report -

• .25 mile walk
• 1 mile run (10'00" pace)
• .25 mile walk

Total Distance - 1.5 miles

Total Time - 19'17"

C-c-c-c-cold!

One week out from my first race and I finally get an outdoor run under my belt.  Around a wind swept lake, in 32-degree weather...while it was snowing!

Image Source:  Hot at Home article

OK, it wasn't snowing that hard, but still, it was actually snowing at the beginning of our run.

I am proud that I did the run around Burke Lake, but not as happy with my pace.  I averaged about 10'48" per mile.  I knew it was going to be slower than my treadmill time.  The running surface is different - dirt, gravel, and pavement at various points, there are small hills and gradual inclines/declines, and wind.  All of which would naturally add to my time. However, I didn't realize I would feel the need to walk (no more than a minute) a few times....arrrggghhhhh.

Regardless, it's done.  I feel good and I have a better sense of what to expect for next week's race.

Half Marathon Training Progress Report (From Thursday) -

• .25 mile walk
• 3 mile run (10'00" pace)
• .25 mile walk

Total Distance - 3.5 miles

Total Time - 39'20"

Half Marathon Training Progress Report (Today) -

• .25 mile walk
• 4 mile run (10'48" pace)
• .25 mile walk

Total Distance - 4.5 miles

Total Time - 51'57

Today Was A Good Day

From the moment I woke up, I have been in unusually good spirits.  Slow traffic did nothing to dampen my mood.  I made significant progress on projects at work, to include preparing for a "battle" that is likely to be won. Had a great run and made a tasty dinner...turkey breast, spicy kale, and garlic and thyme butternut squash. Thumbs up on dinner from my daughter, which is always nice.

I mentioned in a previous post that running was going to make me hungry, and in order to make my life easier, I was going to have to find some portable snacks that fit with my clean eating philosophy.  Well, I did.  I don't normally shop at Safeway, but was in there looking for lamb when I discovered Safeway Selects Trail Mix.  Score!  They don't all work for me, but the two that did Ginger Zinger (almonds, hazelnuts, dried blueberries, dried cranberries, walnuts, dried cherries, ginger, sea salt and sugar) and Autumn Orchard Delight (almonds, dried cranberries, pistachios, raisins, dried cherries and sea salt) are fantastic!

Image Source:  Fooducate.com

The Zinger version is 140 cals per 1/4 cup.  The Autumn Orchard is 130 cals per 1/4 cup. Believe it or not, because they are so full of vitamins, good fat and fiber, that little bit easily tides me over until lunch.  Plus they both have just enough sweetness to be a great after meal snack.

Throw a small banana in there for a second high potassium and yummy snack and there is no need for candy bars or donuts or anything else being pushed by friendly co-workers. Looks like I'll be good to go for a while.

Half Marathon Training Progress Report -

• .25 mile walk
• 3 mile run
• .25 mile walk

Total Distance - 3.5 miles

Total Time - 39'20"

Please Have Nice Weather, Please Have Nice Weather

Ran minimalist style today.  Tomorrow's run is 3 miles...but soooo nervous about my long run on Saturday!

It's my first 4 mile run and I really, really, REALLY want to do it at Burke Lake, because that's another of my Half training milestones.  With a quarter mile warm up and cool down, that distance should be exactly one circuit around the lake.  I have my new Garmin Forerunner 110 GPS watch to test out...AND my guy will be running with me to keep me motivated.  I'm so excited I can barely stand it!

Yes, that's really what it looks like on a beautiful day...thanks so much to MySoCalledKnife.com for this picture.  There's a couple more on his blog, if you click on the link.

On a different note, yesterday was the first day I've really dealt with calf soreness since I started this training plan.  Monday's run was only 2 miles, none of it barefoot style, so not sure what's going on there.  Maybe it's just the steady increase in weekly mileage.

I'm still doing my Doc recommended calf and Achilles tendon stretches.  Well...most mornings, but this today's stiffness convinced me to put off my run until after work.  Easy run, my legs feel fine as I'm writing this, but will definitely be stretching tomorrow!

Barefoot Progress Report -

• .25 mile walk
• 1 mile run (10'00" pace)
• .25 mile walk

Total Distance - 1.5 miles

Total Time - 19'20"