This week I really got back into my gym classes. I went up a little bit on the weights and put a bit more into my yoga. So this morning when I got up at 5am to run 4 miles with my good friend, Ed....I was very sore. But I love it!!! John Cougar Mellencamp comes to mind..."Hurt So Good".
I've been playing around with my hydration before a run for a couple weeks now. Trying to find a happy medium between nicely hydrated and not being on the verge of doing the "I gotta pee" dance every time I run. There. I said it. It's been an ongoing issue from the start. I'm only 42 for cryin' out loud! Geesh. So...I have a Slim Fast and a banana about an hour before I run, then a few ounces of water when I head out. If it's over 5 miles I plant a bottle halfway around the route. It's working. No "issues" for almost 2 weeks now. YAY! I have had some chills a couple times, but I stopped when that happened. I expected to have some tweaking to do.
The funny thing about the Slim Fast and the banana is that I found this combo to help with leg cramping. My right calf had been cramping up on me a few times. I don't get any when I do this. Bonus that it works with keeping me energized and hydrated on my regular runs.
Ed met me in the driveway and we walked a short distance to warm up. Oh...I figured out why my Garmin won't work...I didn't get it with the foot pod. DUH! Sending it back for the right one.
Ed always has his so I call out what pace I think we're at and how far I think we've gone. I'm usually pretty close. I know it's from training without a watch.
We did 4 miles at a 10 minute pace, walking 45 seconds about half way (my idea, but Ed complies....lol) finishing at 39:30. That's good and bad news.
GOOD: that means we kept a pretty steady 10 minute pace and finished strong...which is what you want to do. We talked the entire way too. Good indication that we weren't killing ourselves.
BAD: that means we could've gone faster! I suggested we go for a 9:45 pace next time and see what happens. Ed humors me. He can totally go faster. He stays slower for me, just don't tell him I know this. He might take off on me!!
I felt a lot better after the run. I'm not too sore anymore. I also went to yoga 2 hours later and did some great stretches. Feelin' fine now!!!
Off to sew and get some stuff done!
Happy running!!!!
Wednesday, August 27, 2008
A Word From The Endurance Coaches (Week 7 Update)
Hello NP Endurance Project Teammates!!!
WOW. What a surreal experience for our training run at Oscar Scherer State Park this past Saturday morning. We were able to experience a complete gamut of "conditions." We began in the quiet stillness of the morning, marveling at the beauty of the trails, colors of wildflowers, scent of lemongrass, rich greens of the native fauna, precocious scrub jays and the kind footing of Florida forrest. We finished, soaked in relentless rain, remnants of Fay, lightning flashing, thunder pealing, our feet slogging through ankle-deep puddles, drenched, exhilarated!
SPECIAL THANKS to Joan and Ed Morgan, who prepared a memorable breakfast of iron-skillet on the camp stove pancakes, turkey bacon, sausage, syrup, fruit and a variety of juices and hot coffee.
All right, a great training run completed on our way to preparing for the Oct. 11 Half Marathon. Here’s what’s ahead for the rest of the week. We want to be fresh, NOT over-trained or tired for this Saturday’s event, the John Z MDA Run/Walk for Jerry’s Kids. The race location is Olde World Restaurant. We want to be there at 6:30 a.m. or so -- race starts at 7:30. We advise the front-end time to complete registration, get race packets, get settled, warm-up, and so on. Upon completion of the race, we’ll be planning on doing the course at a slower pace than what we raced at. These post-race miles on the fatigued legs will help build our endurance for the 13.1 miles Half Marathon. (This will count as the "long run" day of the week.) To get from here (Wednesday) to Saturday, you may want to do only one more day of light running (4 miles no later than Thursday.) You’ll run hard this coming Saturday—better to come into Saturday more rested rather than over-trained.
Do some abdominal, lower-back, obliques and arms strength-training and some stretching for your legs. Come into Saturday morning rested up and ready. Remember your individual goals for this project—we still have your goal cards as a reminder. We all want to keep our sights set on accomplishing our goal for the Half-Marathon.
Your coaches, Jim, Bethany and Kim
WOW. What a surreal experience for our training run at Oscar Scherer State Park this past Saturday morning. We were able to experience a complete gamut of "conditions." We began in the quiet stillness of the morning, marveling at the beauty of the trails, colors of wildflowers, scent of lemongrass, rich greens of the native fauna, precocious scrub jays and the kind footing of Florida forrest. We finished, soaked in relentless rain, remnants of Fay, lightning flashing, thunder pealing, our feet slogging through ankle-deep puddles, drenched, exhilarated!
SPECIAL THANKS to Joan and Ed Morgan, who prepared a memorable breakfast of iron-skillet on the camp stove pancakes, turkey bacon, sausage, syrup, fruit and a variety of juices and hot coffee.
All right, a great training run completed on our way to preparing for the Oct. 11 Half Marathon. Here’s what’s ahead for the rest of the week. We want to be fresh, NOT over-trained or tired for this Saturday’s event, the John Z MDA Run/Walk for Jerry’s Kids. The race location is Olde World Restaurant. We want to be there at 6:30 a.m. or so -- race starts at 7:30. We advise the front-end time to complete registration, get race packets, get settled, warm-up, and so on. Upon completion of the race, we’ll be planning on doing the course at a slower pace than what we raced at. These post-race miles on the fatigued legs will help build our endurance for the 13.1 miles Half Marathon. (This will count as the "long run" day of the week.) To get from here (Wednesday) to Saturday, you may want to do only one more day of light running (4 miles no later than Thursday.) You’ll run hard this coming Saturday—better to come into Saturday more rested rather than over-trained.
Do some abdominal, lower-back, obliques and arms strength-training and some stretching for your legs. Come into Saturday morning rested up and ready. Remember your individual goals for this project—we still have your goal cards as a reminder. We all want to keep our sights set on accomplishing our goal for the Half-Marathon.
Your coaches, Jim, Bethany and Kim
Monday, August 25, 2008
NP Endurance Project Week 7
This Saturday we had a 10 mile/90 minute run planned. At a state park. On a trail. I was against it the whole time but I'd never undermine my coach. Secretly I was hoping someone else would complain enough to get the run changed to a road run, but no. So I went, quietly but reluctantly. One bright spot was I had the chance to try out my Nike Trails. I hate them. My right toes were tingly and cramped, almost like the right shoe was too small. I was wishing I had my Vibrams with me.
But WAIT!! I digress!! We all met at the state park where Joan and Ed were camping. They very sweetly were holding an "after run" breakfast. Joan had that under control, coffee makers ready to brew and the pancakes, sausage and bacon making all of us wishing we were done so we could just hang out and chow.
Once all of us arrived we did some stretching and got ready to go. We were off! It felt like I expected, having run a few feet here and there on grassy terrain. My legs were tired pretty quickly. Ed kept me going though. I was ready for a water stop but Bethany, Bob, Michelle and Josephine were just going full out. Ed and I were right behind them, which felt pretty good. I knew I needed some water, I've been experimenting with hydrating for a couple weeks. I've had to really cut my pre-hydration intake before a run. I'm trying to take in more AS I run instead of before. It helps alot, but I do need to make sure I drink during the run more often. Too bad I hate to run carrying a bottle. Ed, being my running partner, understands this and is very accommodating. Ed is also a very competitive runner. I tried to kinda duck out for a water stop without interupting his run but that was not to be. He refused to let me go by myself since we were on trails I didn't know. I knew I'd be fine if I stayed on the trail but Ed came with me for the detour. I was glad for that, to be honest. (hugs Ed)
We got back on the trail and decided to just go our own way since we couldn't see our team members. We came up on Jim, Cindy and Jada. They had also taken a different path at some point. They were doing exceptionally well. Nice and easy. Just OOZING of endurance. I found myself thinking back to my earlier training days. When I was learning how to enjoy a long run. Time was not a huge issue yet. I thought it was at the time, but now I feel more pressure to be faster. The 3 of them were smiling and talking, having a great time. I felt happy because I knew they were having a great run.
Ed and I ran on, I needed another water stop. I didn't bother arguing with Ed about him going on this time. I knew he wouldn't leave me. We yelled for Joan to let her know we were stopping for water and to say hello. Joan and Tony (Cindy's husband) were waiting for all of us at their campsite. As we were getting back onto the trail, Josephine came running across the road. She got separated from the original group too. Josephine stayed with Ed and I and we got back into it.
By mile 6 or so, I was telling Ed I wanted to go hang out with Joan and curl up with a cup of coffee. He kinda laughed. Then I said I wished it would rain. It was so hot, some rain would be so cool. Be careful what you wish for. The sky opened up and we got some rain. And some thunder. Oh...and some lightening. All at the same time, may I add. Within 15 minutes we were running in 6 inch deep puddles. I was nervous running in deep puddles with lightening. All we could do was pick up the pace. There was a huge crack of thunder and lightening lit up the whole wide world!!! I was screaming so I never heard Josephine screaming too. (she never heard me either) The 3 of us just took off. We ran the last mile faster than the first! And talk about getting DRENCHED!!
All of us were back at the campsite withing 15 minutes of each other. We had a lovely breakfast together and talked about the run. The "camper" is more like a condo, all of us fit in there! Joan and Ed had towels for everyone too. Bethany found there was a shower right across the road. A few of us had showers and changed into dry clothes, myself included. It was heaven!
So...I got a couple of revelations on this trail run.
1. I don't like my Nike trails
2. I run better when I'm enjoying myself
3. Maybe trail running isn't so bad
#3 is a little shocking. I was SO ready to hate the trails, that I think I convinced myself of that before I actually ran a full trail run. I need to admit that I ran 7 miles and was not sore at all the next day. I was a little tired, but overall...it was a beautiful run. There were wildflowers everywhere. The scrubjays were flying beside us. The parks people were mowing the path so the grass smelled wonderful. A few times I wished I could just lay down in the grass. But this is Florida. The red ants are brutal. So I could not lie down. There were butterflies, dragonflies and I think I ate a few bugs. Ed says they were protein but I'd rather have a cheeseburger. Extra cheese too. And a handful o'chips. Throw in a Bud Light and I'll be your best friend....LOL.
So we all had a great run. I love this team and I'm so happy to be a part of this project. The half marathon is 5 weeks away and I know we'll all do so well. All of us want the best for each other. I don't think I could have hand picked a nicer group of people to train with.
But WAIT!! I digress!! We all met at the state park where Joan and Ed were camping. They very sweetly were holding an "after run" breakfast. Joan had that under control, coffee makers ready to brew and the pancakes, sausage and bacon making all of us wishing we were done so we could just hang out and chow.
Once all of us arrived we did some stretching and got ready to go. We were off! It felt like I expected, having run a few feet here and there on grassy terrain. My legs were tired pretty quickly. Ed kept me going though. I was ready for a water stop but Bethany, Bob, Michelle and Josephine were just going full out. Ed and I were right behind them, which felt pretty good. I knew I needed some water, I've been experimenting with hydrating for a couple weeks. I've had to really cut my pre-hydration intake before a run. I'm trying to take in more AS I run instead of before. It helps alot, but I do need to make sure I drink during the run more often. Too bad I hate to run carrying a bottle. Ed, being my running partner, understands this and is very accommodating. Ed is also a very competitive runner. I tried to kinda duck out for a water stop without interupting his run but that was not to be. He refused to let me go by myself since we were on trails I didn't know. I knew I'd be fine if I stayed on the trail but Ed came with me for the detour. I was glad for that, to be honest. (hugs Ed)
We got back on the trail and decided to just go our own way since we couldn't see our team members. We came up on Jim, Cindy and Jada. They had also taken a different path at some point. They were doing exceptionally well. Nice and easy. Just OOZING of endurance. I found myself thinking back to my earlier training days. When I was learning how to enjoy a long run. Time was not a huge issue yet. I thought it was at the time, but now I feel more pressure to be faster. The 3 of them were smiling and talking, having a great time. I felt happy because I knew they were having a great run.
Ed and I ran on, I needed another water stop. I didn't bother arguing with Ed about him going on this time. I knew he wouldn't leave me. We yelled for Joan to let her know we were stopping for water and to say hello. Joan and Tony (Cindy's husband) were waiting for all of us at their campsite. As we were getting back onto the trail, Josephine came running across the road. She got separated from the original group too. Josephine stayed with Ed and I and we got back into it.
By mile 6 or so, I was telling Ed I wanted to go hang out with Joan and curl up with a cup of coffee. He kinda laughed. Then I said I wished it would rain. It was so hot, some rain would be so cool. Be careful what you wish for. The sky opened up and we got some rain. And some thunder. Oh...and some lightening. All at the same time, may I add. Within 15 minutes we were running in 6 inch deep puddles. I was nervous running in deep puddles with lightening. All we could do was pick up the pace. There was a huge crack of thunder and lightening lit up the whole wide world!!! I was screaming so I never heard Josephine screaming too. (she never heard me either) The 3 of us just took off. We ran the last mile faster than the first! And talk about getting DRENCHED!!
All of us were back at the campsite withing 15 minutes of each other. We had a lovely breakfast together and talked about the run. The "camper" is more like a condo, all of us fit in there! Joan and Ed had towels for everyone too. Bethany found there was a shower right across the road. A few of us had showers and changed into dry clothes, myself included. It was heaven!
So...I got a couple of revelations on this trail run.
1. I don't like my Nike trails
2. I run better when I'm enjoying myself
3. Maybe trail running isn't so bad
#3 is a little shocking. I was SO ready to hate the trails, that I think I convinced myself of that before I actually ran a full trail run. I need to admit that I ran 7 miles and was not sore at all the next day. I was a little tired, but overall...it was a beautiful run. There were wildflowers everywhere. The scrubjays were flying beside us. The parks people were mowing the path so the grass smelled wonderful. A few times I wished I could just lay down in the grass. But this is Florida. The red ants are brutal. So I could not lie down. There were butterflies, dragonflies and I think I ate a few bugs. Ed says they were protein but I'd rather have a cheeseburger. Extra cheese too. And a handful o'chips. Throw in a Bud Light and I'll be your best friend....LOL.
So we all had a great run. I love this team and I'm so happy to be a part of this project. The half marathon is 5 weeks away and I know we'll all do so well. All of us want the best for each other. I don't think I could have hand picked a nicer group of people to train with.
Thursday, August 21, 2008
Personal Training Update
I've been so immersed in the NP Endurance Project, that I keep forgetting to post my own personal stuff. That, and I'm really busy lately. My embroidery business has had a little peak season. I spent a few hours in the shop last night (7.5 hours actually).
I was supposed to run with Ed this morning at 6:30. My husband tried to wake me at 5:30 but I was soooo tired. I remember hearing the PITA snickering about me having to call Ed to cancel. (for those who don't know...PITA stands for Pain In The Ass) Anyway...I mumbled that I had EVERY intention of running with Ed. It was a 3 miler...we have an 8 mile trail run planned for Saturday with the team so we were going easy this morning. Bobby said ok as he kissed me goodbye. I think I had him convinced I was running, but as soon as his car left the driveway I grabbed the phone. I can't remember the conversation but I know I got the key point across. Which was....I'm astayin' in my bed. And I did. Until about 9:45am. I never, ever do that. It's a huge waste of a day. But I kinda liked it this morning. I did get up at 7:15 to get the kidlings off to school and hopped right back in bed at 8:30 when I got back home. Ahhhhhhh....lovin' it!
So Ed and I ran Sunday. We did a 10 miler. I cannot for the life of me figure out my Garmin. Ed has the Deeeluxe model so I don't really bother when I run with him. I've been running for so long (ok, only been running 9 months) I never wore a watch when I was learning to run. My coach is very into listening to your body. Learning the Galloway without a watch worked so well for me that I can tell what my pace is pretty acurately. I never trusted myself before, but since I've been running with Ed I can call out the pace and I'm usually right on the dime. Kind of thrilling. Except at mile 9 the other day I said to Ed that it felt like a 9 minute pace. He laughed and said we were at an 11....LOL...I guess I was tired. Kinda like when the weatherman says it 82 degrees but feels like 103. Yeah! Just like that!!
I ran 3 miles yesterday after yoga. I was by myself. I had some new music on my iPod. Shattered by OAR is my new fave! The one and only good thing about running alone is....I can sing and no one cares! I did have a nice run. It was pretty hot...Aug in SW Florida is like that. At about a quarter of a mile to the end the sky opened up and it POURED. It felt fantastic! I loved it. The sounds of the rain, the smell of the earth and the coolness from the breeze is sooooo beautiful. I became one with nature that day. Like a butterfly. Anyway....I did it in 27:59. It's not a killer pace, but really invigorating. When I got back to the gym I complained to Carla that my heart rate monitor didn't work on my Garmin. (I can't figure out how to get the average pace either). But Carla said...and I quote...."Is your chest strap on correctly?" Ummmmm.....so I said...and I quote again...."I'm not wearing the chest strap, Carla." UGH! I'm an idiot. As my boss says...."Beauty and no brains." I'm sure she was just kidding.....hmmmmmmmm
Saturday's trail run should be interesting. I hate running across a patch of grass. An entire 8 miles of trail should basically suck for me. But wait! The true WOMAN in me is a little excited because I just bought a new pair of sneaks. Nike trails. They're cute and I bought them by accident. I liked the pink and navy colors. They felt cushiony when I ran around the store in them so I took them home like a drunk man takes home the barfly. Oooooh...PRETTY! Only they were still pretty in the morning....teehee! I found out when I went to a class Jim was teaching and he said something about my trail sneakers. Oh. I guess I'm still learning!!!
I was supposed to run with Ed this morning at 6:30. My husband tried to wake me at 5:30 but I was soooo tired. I remember hearing the PITA snickering about me having to call Ed to cancel. (for those who don't know...PITA stands for Pain In The Ass) Anyway...I mumbled that I had EVERY intention of running with Ed. It was a 3 miler...we have an 8 mile trail run planned for Saturday with the team so we were going easy this morning. Bobby said ok as he kissed me goodbye. I think I had him convinced I was running, but as soon as his car left the driveway I grabbed the phone. I can't remember the conversation but I know I got the key point across. Which was....I'm astayin' in my bed. And I did. Until about 9:45am. I never, ever do that. It's a huge waste of a day. But I kinda liked it this morning. I did get up at 7:15 to get the kidlings off to school and hopped right back in bed at 8:30 when I got back home. Ahhhhhhh....lovin' it!
So Ed and I ran Sunday. We did a 10 miler. I cannot for the life of me figure out my Garmin. Ed has the Deeeluxe model so I don't really bother when I run with him. I've been running for so long (ok, only been running 9 months) I never wore a watch when I was learning to run. My coach is very into listening to your body. Learning the Galloway without a watch worked so well for me that I can tell what my pace is pretty acurately. I never trusted myself before, but since I've been running with Ed I can call out the pace and I'm usually right on the dime. Kind of thrilling. Except at mile 9 the other day I said to Ed that it felt like a 9 minute pace. He laughed and said we were at an 11....LOL...I guess I was tired. Kinda like when the weatherman says it 82 degrees but feels like 103. Yeah! Just like that!!
I ran 3 miles yesterday after yoga. I was by myself. I had some new music on my iPod. Shattered by OAR is my new fave! The one and only good thing about running alone is....I can sing and no one cares! I did have a nice run. It was pretty hot...Aug in SW Florida is like that. At about a quarter of a mile to the end the sky opened up and it POURED. It felt fantastic! I loved it. The sounds of the rain, the smell of the earth and the coolness from the breeze is sooooo beautiful. I became one with nature that day. Like a butterfly. Anyway....I did it in 27:59. It's not a killer pace, but really invigorating. When I got back to the gym I complained to Carla that my heart rate monitor didn't work on my Garmin. (I can't figure out how to get the average pace either). But Carla said...and I quote...."Is your chest strap on correctly?" Ummmmm.....so I said...and I quote again...."I'm not wearing the chest strap, Carla." UGH! I'm an idiot. As my boss says...."Beauty and no brains." I'm sure she was just kidding.....hmmmmmmmm
Saturday's trail run should be interesting. I hate running across a patch of grass. An entire 8 miles of trail should basically suck for me. But wait! The true WOMAN in me is a little excited because I just bought a new pair of sneaks. Nike trails. They're cute and I bought them by accident. I liked the pink and navy colors. They felt cushiony when I ran around the store in them so I took them home like a drunk man takes home the barfly. Oooooh...PRETTY! Only they were still pretty in the morning....teehee! I found out when I went to a class Jim was teaching and he said something about my trail sneakers. Oh. I guess I'm still learning!!!
Sunday, August 17, 2008
NP Endurance Project Week 6
The team met at the 4th Annual Hurricane Run in Port Charlotte yesterday Aug 15th. The "real" coaches were away (grrr) which left me, so there was no unified warm up or cool down. I have failed at my first solo coaching expedition, sighhh. There were only 4 of us there running and we just kinda chatted before the race. Ed and Frank were working the race for Zoomers so they were cheerleaders. They looked so cute with their mini skirts and pompoms...(kiddin') Joan was there helping the race people. She's a great source of support too. (luv her)
Quite a few of us were away, Sherry has a hip flexor injury. We all know how I feel about the hip flexor so I feel her pain and frustration. Hugs to you Sherry! Hang in there girlie!! Abbey is away to The Keys and we have Hurricane Fay on her way. The Keys have been evacuated of tourists/visitors as of this morning. I feel bad for Abbey. She works her behind off and was so looking forward to her trip. Hugs for Abbey too.
My friend Chuck was at this race. I hadn't seen him since the Boca Grande 5k last February! Ooops, not true. We ran the Sarasota Grouper Marathon in March. Anyway, he's speedy. He finished this 5k in 22:01...YAY Chuck! Always great to see you!
Tess, Cindy, Jackie and I were running this 5K. Sherry came to cheer everyone on. My husband Bob came too.
Away we went! I was hoping to break 28 minutes but I was unsure how I'd do. I made a new playlist on my iPod with 30:05 minutes worth of music. I mixed up all my faves so I wouldn't get too crazy if I heard the wrong song at each mile marker. I put my favorite racing song at the end (Sawyer Brown's "The Race Is On") so I'd have an idea how I was doing. But I forgot what song I had playing before that so it didn't help. What DID help was coming around the corner and hearing my husband yelling that I was coming in under 28 minutes!! Chuck was with him and was cheering too. It was like a shot of rocket fuel! I was very excited! A new PR!!
Tess placed 2nd in her age group...YAY Tess!
Cindy placed 4th in hers
Jackie placed 8th in hers
Kim placed 5th in hers
Overall we did a great job! GIRLS RULE BABYYYYY!!!!!!!!!!!!!
Next up...an easy 8 miler at the State Park next week. Ed and Joan are putting on an after run breakfast. Yummy!!!!!
Quite a few of us were away, Sherry has a hip flexor injury. We all know how I feel about the hip flexor so I feel her pain and frustration. Hugs to you Sherry! Hang in there girlie!! Abbey is away to The Keys and we have Hurricane Fay on her way. The Keys have been evacuated of tourists/visitors as of this morning. I feel bad for Abbey. She works her behind off and was so looking forward to her trip. Hugs for Abbey too.
My friend Chuck was at this race. I hadn't seen him since the Boca Grande 5k last February! Ooops, not true. We ran the Sarasota Grouper Marathon in March. Anyway, he's speedy. He finished this 5k in 22:01...YAY Chuck! Always great to see you!
Tess, Cindy, Jackie and I were running this 5K. Sherry came to cheer everyone on. My husband Bob came too.
Away we went! I was hoping to break 28 minutes but I was unsure how I'd do. I made a new playlist on my iPod with 30:05 minutes worth of music. I mixed up all my faves so I wouldn't get too crazy if I heard the wrong song at each mile marker. I put my favorite racing song at the end (Sawyer Brown's "The Race Is On") so I'd have an idea how I was doing. But I forgot what song I had playing before that so it didn't help. What DID help was coming around the corner and hearing my husband yelling that I was coming in under 28 minutes!! Chuck was with him and was cheering too. It was like a shot of rocket fuel! I was very excited! A new PR!!
Tess placed 2nd in her age group...YAY Tess!
Cindy placed 4th in hers
Jackie placed 8th in hers
Kim placed 5th in hers
Overall we did a great job! GIRLS RULE BABYYYYY!!!!!!!!!!!!!
Next up...an easy 8 miler at the State Park next week. Ed and Joan are putting on an after run breakfast. Yummy!!!!!
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