Yes, everybody's doing it, so let's all join hands, jump off this bridge together, and ponder our goals for 2010.
1. Run at least two half marathons in the spring and two in the fall. Last year, I did three in the spring and one in the fall. 13.1 is my favorite distance to race, and I'm going to continue to devote myself to it in 2010.
2. Set a PR in the half marathon. I don't care if it's one second; I want a new PR.
3. Set a PR in the 5K. I'm going to keep running this distance and want to keep shedding seconds as I go.
4. Run at least three new races. Yes, I said this last year and ran considerably more than three new races, but I'm keeping the number at 3 figuring that eventually I'll run out of new local races to tackle!
5. Strength training and core training at least twice a week. I am such a slacker about this, and for no good reason. It really doesn't take long, and I have everything I need at home to keep up a minimal routine.
6. Drink more water. Not so much while I'm running as during my day to day life. I really need to work on this one, just to be healthier overall.
7. Eat like an athlete. That doesn't mean that every single thing I eat will be healthy, but most of what I eat will be, and I want to think about the effects food has on my body and determine what makes the best fuel. And if I do that, I can eat the occasional homemade cookie with no guilt.
8. Incorporate more hills into training. When I go out for a run, I tend to keep it flat. No more. I'm going to come up with some standard 3 and 4 mile loops that include hills at different points in the route. I know that this will make me stronger.
9. Remember to actually wear my Road ID when I go out. In 2009, I was probably at about 75%, and that's not good enough.
10. Keep a training log. I'm devising my own training routine this spring based on FIRST and my race goals, very carefully following the 10% rule. The log will add even more structure and accountability to what I'm doing.
It's going to be a great year. What about you, Internet? What are you doing in 2010?
Showing posts with label FIRST. Show all posts
Showing posts with label FIRST. Show all posts
Monday, January 11, 2010
Monday, August 25, 2008
Glowing Like a Horse
Saturday morning was my final 20 mile training run in preparation for the marathon. The crazy guys at FIRST schedule a total of 5 20 milers, but I am going to change the last one to 18. I think that 4 20 mile runs should more than prepare me for 26.2, and my good friend Tom at Runners' Lounge thinks the big 2-0 is unnecessary. I'm still glad I hit as many 20's as I did, because it really builds my confidence. The reason I'm backing off the last one is that I don't think I need it, and I want to avoid the prospect of injury or overtraining.
The fact that Saturday's run was a horrifically sweaty experience only sealed the deal.
I thought it would be a pretty decent little run. It wasn't too hot outside. But as our friend the cliche tells us, it's not the heat; it's the humidity. I was the sweatiest person who ever lived.
You may think I was just your standard level of sweaty. Soaked ponytail? Check. Able to wring disturbing amounts of sweat from my wristbands and clothing? Check. Sweat stinging the eyes. Check. Sweaty, yes, but you're not impressed yet.
Well, how about the fact that, during the course of my run, I lost five pounds*? Still not sufficiently horrified? Okay, you asked for it.
At mile 14, I noticed that my shoes and socks were as wet as if I'd stepped in a puddle. They actually made squishing noises as I went. And Internet? I did not step in a puddle. The sweat dripped down from my legs and pooled into my shoes. I debated whether or not to stop at home to get dry socks and ultimately decided it was worth it so I wouldn't have the world's biggest blisters killing my really cute black peep-toed heels at my high school class reunion that night.
Friends, this post has a purpose besides just to gross you out. There was also a lesson learned in there. I'd stashed five bucks in the pocket of the Ridiculously Short Shorts, but it was so sweaty that I was embarassed to spend it. Next time? I will put that bad boy in a plastic bag.
*I had heard that giving birth was the fastest way to lose a great deal of weight really fast, but running 20 miles in the sweltering humidity was even faster. And just in time for my high school reunion!
The fact that Saturday's run was a horrifically sweaty experience only sealed the deal.
I thought it would be a pretty decent little run. It wasn't too hot outside. But as our friend the cliche tells us, it's not the heat; it's the humidity. I was the sweatiest person who ever lived.
You may think I was just your standard level of sweaty. Soaked ponytail? Check. Able to wring disturbing amounts of sweat from my wristbands and clothing? Check. Sweat stinging the eyes. Check. Sweaty, yes, but you're not impressed yet.
Well, how about the fact that, during the course of my run, I lost five pounds*? Still not sufficiently horrified? Okay, you asked for it.
At mile 14, I noticed that my shoes and socks were as wet as if I'd stepped in a puddle. They actually made squishing noises as I went. And Internet? I did not step in a puddle. The sweat dripped down from my legs and pooled into my shoes. I debated whether or not to stop at home to get dry socks and ultimately decided it was worth it so I wouldn't have the world's biggest blisters killing my really cute black peep-toed heels at my high school class reunion that night.
Friends, this post has a purpose besides just to gross you out. There was also a lesson learned in there. I'd stashed five bucks in the pocket of the Ridiculously Short Shorts, but it was so sweaty that I was embarassed to spend it. Next time? I will put that bad boy in a plastic bag.
*I had heard that giving birth was the fastest way to lose a great deal of weight really fast, but running 20 miles in the sweltering humidity was even faster. And just in time for my high school reunion!
Monday, July 14, 2008
Bringing Sweaty Back
I woke up bright and surly on Saturday morning, hoping to get my 18 miler in before it got too hot and humid - and to leave plenty of time to shower before Jack's swimming lesson. I dosed myself liberally with Body Glide, hydrated well, and took off.
Three hours, 22 minutes later, it became apparent that really, there wasn't anything I could have done to avoid that humidity. My clothes were so soaked in sweat that I could literally wring them out. It looked like I'd been swimming, and my skirt clung to my legs. I had painful chafing on my chest and back from my sports bra and on my thigh from my (still awesome) new Amphipod.
This incredibly sexy result aside, it was a really good run and left me feeling strong. Even though I'm a member of Club 26.2, the fact that I can run 18 miles at all makes me really proud. I also did an experiment to see if I could keep up a solid average pace and still walk at water stops. When I was approaching my house and my mom's (my two designated places), I picked up the pace for about a 1/4 mile, stopped and walked while I drank and refueled, then picked up the pace again for that 1/4 mile back. My pace for the miles including breaks is definitely slower, but other splits are faster. I don't know; I think it works for me.
My focus has improved, too. I only took two walk breaks beyond those for water, one of which was because I gave myself a gigantic hill at mile 17. I definitely want to include some hills in my training, especially in anticipation of the Bix, but my marathon is not a hilly one, so there is no need for me to force myself to run hills while fatigued. When I do my next 20 miler on Sunday, that loop is going to be one of the first ones, not the last.
And now for those splits. The goal pace for this run was 10:46. Here's how I did:
Mile 1: 10:13
Mile 2: 10:24
Mile 3: 10:21
Mile 4: 10:31
Mile 5: 10:44
Mile 6: 10:24
Mile 7: 12:24 (walk/water/Gu break)
Mile 8: 10:24
Mile 9: 10:07
Mile 10: 11:55 (walk/water/Sport Bean break)
Mile 11: 10:48
Mile 12: 10:54
Mile 13: 13:09 (walk/water/Gu break)
Mile 14: 10:37
Mile 15: 10:51
Mile 16: 10:46
Mile 17: 13:30 (the aforementioned hill)
Mile 18: 11:08
Three hours, 22 minutes later, it became apparent that really, there wasn't anything I could have done to avoid that humidity. My clothes were so soaked in sweat that I could literally wring them out. It looked like I'd been swimming, and my skirt clung to my legs. I had painful chafing on my chest and back from my sports bra and on my thigh from my (still awesome) new Amphipod.
This incredibly sexy result aside, it was a really good run and left me feeling strong. Even though I'm a member of Club 26.2, the fact that I can run 18 miles at all makes me really proud. I also did an experiment to see if I could keep up a solid average pace and still walk at water stops. When I was approaching my house and my mom's (my two designated places), I picked up the pace for about a 1/4 mile, stopped and walked while I drank and refueled, then picked up the pace again for that 1/4 mile back. My pace for the miles including breaks is definitely slower, but other splits are faster. I don't know; I think it works for me.
My focus has improved, too. I only took two walk breaks beyond those for water, one of which was because I gave myself a gigantic hill at mile 17. I definitely want to include some hills in my training, especially in anticipation of the Bix, but my marathon is not a hilly one, so there is no need for me to force myself to run hills while fatigued. When I do my next 20 miler on Sunday, that loop is going to be one of the first ones, not the last.
And now for those splits. The goal pace for this run was 10:46. Here's how I did:
Mile 1: 10:13
Mile 2: 10:24
Mile 3: 10:21
Mile 4: 10:31
Mile 5: 10:44
Mile 6: 10:24
Mile 7: 12:24 (walk/water/Gu break)
Mile 8: 10:24
Mile 9: 10:07
Mile 10: 11:55 (walk/water/Sport Bean break)
Mile 11: 10:48
Mile 12: 10:54
Mile 13: 13:09 (walk/water/Gu break)
Mile 14: 10:37
Mile 15: 10:51
Mile 16: 10:46
Mile 17: 13:30 (the aforementioned hill)
Mile 18: 11:08
Monday, June 30, 2008
Finding Focus
Internet! I have a problem.
The distances of my long runs are cranking up. Saturday, I ran 17 miles. (As I was running, I kept thinking I had to do 18, probably since that was one of the big distances I ran in training last year. Then I'd remember, "Oh, I only have to do 17. So no big deal." That goes to show you just how warped your brain gets in marathon training, since you think things like that while 17 miles is no big deal, 18 is somehow a more significant challenge, when actually it'd be tacking on well under 15 minutes to the time on my feet. Also, this is a long parenthentical thought.)
Physically, I felt fine. I continued to develop the world's largest blister on my left foot, but other than that and desperately needing a shower, I was in fine shape.
The problem was, after a while, the running started to feel monotonous. I lost focus, and allowed myself to take walk breaks that I honestly didn't need, just to mix things up a bit.
Does anyone have any advice on how to retain focus on a long run?
The distances of my long runs are cranking up. Saturday, I ran 17 miles. (As I was running, I kept thinking I had to do 18, probably since that was one of the big distances I ran in training last year. Then I'd remember, "Oh, I only have to do 17. So no big deal." That goes to show you just how warped your brain gets in marathon training, since you think things like that while 17 miles is no big deal, 18 is somehow a more significant challenge, when actually it'd be tacking on well under 15 minutes to the time on my feet. Also, this is a long parenthentical thought.)
Physically, I felt fine. I continued to develop the world's largest blister on my left foot, but other than that and desperately needing a shower, I was in fine shape.
The problem was, after a while, the running started to feel monotonous. I lost focus, and allowed myself to take walk breaks that I honestly didn't need, just to mix things up a bit.
Does anyone have any advice on how to retain focus on a long run?
Wednesday, June 25, 2008
Turned Around
Last night's run had all the potential to be a bad one.
For one thing, I was late getting home. I picked up Jack at my mom's house, and things were chaotic. Jack's stuff was scattered all over the place, and I had to find Roary under the computer desk. Why? Because the little man had just fallen and scraped the Charles Dickens out of his knee and elbow. Dr. Mommy and Nurse Grandma had to patch him all up, and by the time I got home, it was 5:45.
In my rush to get out of the house, I forgot my iPod. Fine, I thought. No music. I don't want to turn back to get it because it's starting to rain.
I ran to the track for my Stairs workout - 1200, 1000, 800, 600, 400, 200. And then discovered that I couldn't run there because there was some kind of track meet going on.
What to do? I couldn't go on the track, and I didn't want to leave and go somewhere else to run. There was a long, straight stretch of road in front of the track, where I've started and finished many a road run for cross country practice in high school, so I decided to just do my workout there. Better than nothing.
It ended up being much better than nothing.
Warm-up: 1.82 miles, 18:54, 10:22 pace
1200: 5:56, 7:55 pace
1000: 5:13, 8:17 pace
800: 4:03, 8:08 pace
600: 3:01, 7:59 pace
400: 1:55, 7:43 pace
200: 54:48, 7:00 pace
Cool-down: 1.37 miles, 17:18, 12:38 pace (there was some walking in there)
Just goes to show, you never know when a good run will find you.
For one thing, I was late getting home. I picked up Jack at my mom's house, and things were chaotic. Jack's stuff was scattered all over the place, and I had to find Roary under the computer desk. Why? Because the little man had just fallen and scraped the Charles Dickens out of his knee and elbow. Dr. Mommy and Nurse Grandma had to patch him all up, and by the time I got home, it was 5:45.
In my rush to get out of the house, I forgot my iPod. Fine, I thought. No music. I don't want to turn back to get it because it's starting to rain.
I ran to the track for my Stairs workout - 1200, 1000, 800, 600, 400, 200. And then discovered that I couldn't run there because there was some kind of track meet going on.
What to do? I couldn't go on the track, and I didn't want to leave and go somewhere else to run. There was a long, straight stretch of road in front of the track, where I've started and finished many a road run for cross country practice in high school, so I decided to just do my workout there. Better than nothing.
It ended up being much better than nothing.
Warm-up: 1.82 miles, 18:54, 10:22 pace
1200: 5:56, 7:55 pace
1000: 5:13, 8:17 pace
800: 4:03, 8:08 pace
600: 3:01, 7:59 pace
400: 1:55, 7:43 pace
200: 54:48, 7:00 pace
Cool-down: 1.37 miles, 17:18, 12:38 pace (there was some walking in there)
Just goes to show, you never know when a good run will find you.
Thursday, June 12, 2008
Don't Forget
This week, I have officially started my training for the Quad Cities Marathon. My training program is much more challenging this time around, and I am fully counting on logging a PR.
But this weekend? I am skipping my long run of 13 miles. Instead, I am running a 5K. And no, I am not going to just use that 5K as a speed workout. In fact, I plan on turning in what will probably be a Personal Worst for the 5K. I may even take some walk breaks. I could do my long run on Sunday, but I'm not going to.
Saturday is my 11th wedding anniversary. My fabulous, wonderful, supportive, world's greatest running cheerleader husband wants to run Race for the Cure with me to kick off our day of fun. What, am I going to ditch him and race to the finish? No, some things are more important.
Sunday is Father's Day. Steve is such a loving and accomodating husband that he actually said that surely we could spare a few hours for me to get in a run on Sunday. The very fact that he offered that proves to me that he more than deserves a full day of love and attention from me and Jack.
The fact of the matter is, I can go a weekend without a quality run, and I will still be able to finish the marathon - and I suspect, still get my PR.
More importantly, I don't have to do any of this. Running is supposed to be fun; it's not my job. I am not going to win this race, get an age group award, or even qualify for Boston. There are a lot of reasons that I run - stress relief, to challenge myself, to improve my health, to get time to myself, to be able to eat more ice cream, because I love the smell of wet sidewalks on a rainy day...
If I skip a long run to spend a special weekend with my family, I will still get every one of those benefits.
The theme for this week's Take It and Run Thursday is "As you start your marathon (or half marathon) training, don't forget..."
My advice is simple: don't forget why you do this.
But this weekend? I am skipping my long run of 13 miles. Instead, I am running a 5K. And no, I am not going to just use that 5K as a speed workout. In fact, I plan on turning in what will probably be a Personal Worst for the 5K. I may even take some walk breaks. I could do my long run on Sunday, but I'm not going to.
Saturday is my 11th wedding anniversary. My fabulous, wonderful, supportive, world's greatest running cheerleader husband wants to run Race for the Cure with me to kick off our day of fun. What, am I going to ditch him and race to the finish? No, some things are more important.
Sunday is Father's Day. Steve is such a loving and accomodating husband that he actually said that surely we could spare a few hours for me to get in a run on Sunday. The very fact that he offered that proves to me that he more than deserves a full day of love and attention from me and Jack.
The fact of the matter is, I can go a weekend without a quality run, and I will still be able to finish the marathon - and I suspect, still get my PR.
More importantly, I don't have to do any of this. Running is supposed to be fun; it's not my job. I am not going to win this race, get an age group award, or even qualify for Boston. There are a lot of reasons that I run - stress relief, to challenge myself, to improve my health, to get time to myself, to be able to eat more ice cream, because I love the smell of wet sidewalks on a rainy day...
If I skip a long run to spend a special weekend with my family, I will still get every one of those benefits.
The theme for this week's Take It and Run Thursday is "As you start your marathon (or half marathon) training, don't forget..."
My advice is simple: don't forget why you do this.
Wednesday, June 04, 2008
My FIRST Attempts
Since I've officially decided to use FIRST to train for the Quad Cities Marathon, I am going to have to do something I really don't want to do. That is, incorporate cross training into my workout.
I kicked things off on Monday by going to the pool to run some laps. Let me begin by saying that I looked fantastic. I had on my sportiest looking swimming suit - a solid navy blue tankini (Tankini: The Official Swimwear of Moms Trying to be Cute), a new swimming cap, and goggles. I totally looked the part.
Then, I quickly discovered something. You guys, swimming is really catlicking HARD. Who knew you could sweat so much while in an indoor pool? My routine was to swim a lap, gasp for breath for 15 seconds, do a kickboard lap, gasp for breath for 15 seconds, and repeat.
I was almost finished when an old man in a speedo got into the lane next to me. He had hip problems that caused him to limp, but once he got in the pool, he proceeded to completely kick my ass.
Nevertheless, I'll keep at it. I will concede that I see the science behind cross training, and I do want to get to the starting line injury free. And if I have to take out Oldy McSpeedswimmer Tonya Harding style along the way? So be it.
I kicked things off on Monday by going to the pool to run some laps. Let me begin by saying that I looked fantastic. I had on my sportiest looking swimming suit - a solid navy blue tankini (Tankini: The Official Swimwear of Moms Trying to be Cute), a new swimming cap, and goggles. I totally looked the part.
Then, I quickly discovered something. You guys, swimming is really catlicking HARD. Who knew you could sweat so much while in an indoor pool? My routine was to swim a lap, gasp for breath for 15 seconds, do a kickboard lap, gasp for breath for 15 seconds, and repeat.
I was almost finished when an old man in a speedo got into the lane next to me. He had hip problems that caused him to limp, but once he got in the pool, he proceeded to completely kick my ass.
Nevertheless, I'll keep at it. I will concede that I see the science behind cross training, and I do want to get to the starting line injury free. And if I have to take out Oldy McSpeedswimmer Tonya Harding style along the way? So be it.
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