My introduction to "running as a sport" came in the form of a 5-day track camp that was organized by the local high school coach. For three hours each day, we ran a little and practiced field events. I realized that I sucked at all of the throwing events, but was half decent at the jumping ones. I also liked hurdling. On the last day, we had a mini meet. I ran the 100m, 50m hurdles (I think), and did triple jump. I thought my friend was crazy for running the 200m because it was a whole half of a lap.
The next week, I went to the track and ran 4 laps without stopping. I had never run a mile before in my life. However, after a week of camp, I felt I was ready. So, I just didn't stop. Then, I swam my fall season. I spent a lot of time looking in the pool at meets, but not a lot of time competing. In the few weeks between the end of swimming and the beginning of track, I ran a mile loop from my house a few times a week. During this mile, I took some black licorice jelly beans with me "for energy" because it was sooooo long (if only I had marketed "sports beans"). I have no idea why we still had jelly beans in like November, but we did. I should also point out that I hate black licorice jelly beans.
I started winter track as a sprinter and hurdler. Winter track was interesting. Our track was around an indoor basketball court. It was 4 lanes wide, 11 laps to the mile, and it was not banked. Men's and women's track (each 50+ people), either men's or women's basketball, and sometimes cheerleading would all practice at the same time in the field house. It was crowded to say the least, and super fun when you were hurdling and a basketball rolled across the lane. But, we figured it out.
As it turned out, I wasn't half bad at indoor hurdles. I even managed to run varsity a few times in some unimportant meets, and was part of the shuttle hurdle relay that year. The shuttle hurdle relay is one of the craziest races ever in my opinion. It really makes no sense to have a hurdle relay, but oh well. There are four hurdlers from each team, with a pair starting at either end of the straightaway. When your teammate crosses the break-line, you start. Anyways, I got a pair of spikes for this race. They were Asics. I loved them. I felt super fast.
So, I should point out my track attire at this time, because its pretty funny to think about now. My first week of track was spent wearing some manner of Converse cross training shoes. Chuck Taylors would probably have been better. After deciding that I was going to stick with it, my parents brought me to Bob's and I got a pair of Nike sneakers. Yup, Bob's. For those of you not from MA, or New England, or wherever Bob's stops, its most similar to Kohls probably. I have no idea if the Nike sneakers I had were actually running sneakers, but they were certainly better than the Converse cross trainers. They were white and navy and turquoise (turquoise is my favorite color), and a size 6-1/2, which means they were probably way too small.
My favorite running shorts were a pair of soccer umbro shorts because I had made the unfortunate mistake of tying a knot in the waistband of my uniform shorts during the first meet. While this helped when I was running, I knotted them once they were over my hips. I never got the knot out and had to jump into and out of my shorts every time I wore them after that. I also did not run in running tights that season. My favorite pair of pants were "Reading Pants", which were basically fleece-line track pants with a red and white stripe down the side (Reading is the name of the town I grew up).
One more weird thing... you got a number at the beginning of the season. This was your number for every meet. I was #460.
Friday, June 27, 2014
Monday, June 23, 2014
6/16 - 6/22
Mon: 6-miles, core
Tues: 4x200m (38), 4x300m (59-60), 4x400m (81-83)
Wed: 4-miles, spin class
Thurs: 4 sets of 3-, 2-, 1-min w/ half-time recovery
Fri: 4-miles
Sat: 11-miles
Sun: Brick (bike: 23-miles; run: 5-miles)
Total: 43 miles
Monday was hot. Tuesday was hot, but it didn't feel as bad as Monday. Wednesday was humid, but I ran in the morning, so it wasn't as hot as in the afternoon. Thursday was just stupid. Friday, Saturday, and Sunday were the same as Wednesday.
Summer is definitely here. That about summarizes this week. Oh, and I did my first brick workout in about two years.
Actually, I was pretty happy with Tuesday's track workout. It's a miracle what "not marathon training" does. I don't think I've run that fast since high school. And, it didn't even feel that bad. Until the next morning. I guess I'm old.
Thursday's run on the other hand... it was really, really humid. I don't even know if it was hot (it was), but it was really, really humid. I ran from the Buffalo Road Athletic Park because I was over that direction. The facility was nice. The Neuse River Greenway wasn't bad. Well, the first half of the run anyways. Because it was so disgusting out, I decided to do four sets of 3-, 2-, 1-min tempo with half-time recovery (and full recovery between sets). I've done this workout before on the greenway in the summer. It's not too bad because you only have to concentrate for, at most, three minutes. The first set went well. The second set was definitely harder. Just as I was getting ready to start the third set, the wind picked up and I heard some thunder in the not so far distance. Lovely. So, I started. About 20sec later, I almost stepped on a copperhead. Did I mention that I did an out-and-back, because I did. That copperhead was definitely not there like 5min before. Stupid snakes. However, I started paying attention more closely, which entailed jumping at every stick, leaf, bit of trash, mile marker sign, whatever for the rest of the run. I also saw a black snake. Or, I should say a snake that was black. Anyways, I was probably a little bit more conservative on the pickups on the way back. I figured that I needed to have enough in the tank to keep going at a moderate tempo pace if it did start really raining. However, as my mile splits were faster than they would be if I were just running, I decided to keep doing the workout. It never really rained either, and I made it back.
I haven't done a brick workout in 2 years. I also haven't ridden a bike for 20+ miles in 2 years (Memorial Day excluded). The bike ride felt great. We didn't have to stop too often, so I didn't have to flip out about unclipping. However, I didn't drink any water, and consequently neither did Matt because I was carrying our water bottle. I probably need to work on that. The run didn't feel too too bad. My right knee is a little iffy, so I was pretty conservative. Plus, we hit a bunch of hills that I hate on the way back. Anyways, it wasn't too bad. It probably helped that it was overcast.
Sunday's workout, and a couple of other workouts in this past while, have made me realize that I have been way too mileage focused over the past two years. I had forgotten how much I like other activities. I had fun swimming last week and the week before. I had fun riding my bike on Memorial Day and on Sunday. I had fun at spin class these last couple of months. None of these things counted towards my weekly mileage, but they were way better for me mentally, and probably physically, than trying to slog through higher mileage weeks (at a crawl) like I did last summer. Having said that, I backed out of a 10k on Saturday because I haven't done enough long runs, so I probably need to work on that a bit. I think I'm in pretty good mile to 5k shape though, which is good because I'm planning on racing the Downhill Mile on July 4th and Raleigh's Finest 5k on July 28th.
Tues: 4x200m (38), 4x300m (59-60), 4x400m (81-83)
Wed: 4-miles, spin class
Thurs: 4 sets of 3-, 2-, 1-min w/ half-time recovery
Fri: 4-miles
Sat: 11-miles
Sun: Brick (bike: 23-miles; run: 5-miles)
Total: 43 miles
Monday was hot. Tuesday was hot, but it didn't feel as bad as Monday. Wednesday was humid, but I ran in the morning, so it wasn't as hot as in the afternoon. Thursday was just stupid. Friday, Saturday, and Sunday were the same as Wednesday.
Summer is definitely here. That about summarizes this week. Oh, and I did my first brick workout in about two years.
Actually, I was pretty happy with Tuesday's track workout. It's a miracle what "not marathon training" does. I don't think I've run that fast since high school. And, it didn't even feel that bad. Until the next morning. I guess I'm old.
Thursday's run on the other hand... it was really, really humid. I don't even know if it was hot (it was), but it was really, really humid. I ran from the Buffalo Road Athletic Park because I was over that direction. The facility was nice. The Neuse River Greenway wasn't bad. Well, the first half of the run anyways. Because it was so disgusting out, I decided to do four sets of 3-, 2-, 1-min tempo with half-time recovery (and full recovery between sets). I've done this workout before on the greenway in the summer. It's not too bad because you only have to concentrate for, at most, three minutes. The first set went well. The second set was definitely harder. Just as I was getting ready to start the third set, the wind picked up and I heard some thunder in the not so far distance. Lovely. So, I started. About 20sec later, I almost stepped on a copperhead. Did I mention that I did an out-and-back, because I did. That copperhead was definitely not there like 5min before. Stupid snakes. However, I started paying attention more closely, which entailed jumping at every stick, leaf, bit of trash, mile marker sign, whatever for the rest of the run. I also saw a black snake. Or, I should say a snake that was black. Anyways, I was probably a little bit more conservative on the pickups on the way back. I figured that I needed to have enough in the tank to keep going at a moderate tempo pace if it did start really raining. However, as my mile splits were faster than they would be if I were just running, I decided to keep doing the workout. It never really rained either, and I made it back.
I haven't done a brick workout in 2 years. I also haven't ridden a bike for 20+ miles in 2 years (Memorial Day excluded). The bike ride felt great. We didn't have to stop too often, so I didn't have to flip out about unclipping. However, I didn't drink any water, and consequently neither did Matt because I was carrying our water bottle. I probably need to work on that. The run didn't feel too too bad. My right knee is a little iffy, so I was pretty conservative. Plus, we hit a bunch of hills that I hate on the way back. Anyways, it wasn't too bad. It probably helped that it was overcast.
Sunday's workout, and a couple of other workouts in this past while, have made me realize that I have been way too mileage focused over the past two years. I had forgotten how much I like other activities. I had fun swimming last week and the week before. I had fun riding my bike on Memorial Day and on Sunday. I had fun at spin class these last couple of months. None of these things counted towards my weekly mileage, but they were way better for me mentally, and probably physically, than trying to slog through higher mileage weeks (at a crawl) like I did last summer. Having said that, I backed out of a 10k on Saturday because I haven't done enough long runs, so I probably need to work on that a bit. I think I'm in pretty good mile to 5k shape though, which is good because I'm planning on racing the Downhill Mile on July 4th and Raleigh's Finest 5k on July 28th.
Tuesday, June 17, 2014
Newtons
I got a pair of Newton Energy shoes for pacing the Tobacco Road Half Marathon. I was pretty excited about this because I've always wanted to try a pair of Newton shoes, but have always managed to talk myself out of them in favor of a more traditional training shoe. For those of you who might be unfamiliar with Newton shoes, they
basically have these toe-shaped protrusions on the bottom of them.
The point of these "lugs" is to get you to run more mid- to forefoot.
They also lowered the heel and widened the toebox a bit to further
encourage this.
Needless to say, Newtons definitely are not normal running shoes, but most of the people who run in them seem to love them. The Newton Energy is their "transition into Newton" shoes, so I was kind of in luck. In case you haven't figured this out, I'm a bit hesitant to jump on new "trends". In lieu of a 10-year study, I have to understand the why this "new" thing will be better than the "old" thing.
Anyways, when I brought my new shoes home from the expo back in March, I put them on and jogged around the kitchen. This is my usual shoe decision process... 10sec of jogging in place and yay or nay. Real technical. But, I have done this since high school, and while I've certainly had some shoes that I liked better than others, I have never not been able to run in the shoes I decided on. I guess I've been lucky. That, and I'm not super picky. Or real observant. I don't usually notice the shoes on my feet after 1/4-mile. Or if the band of my shorts is all folded over weird. Or if my sports bra strap is twisted. Or if I'm wearing like 8 different shades of neon.
So, it is unusual for me not to wear new shoes on the next shorterish run that I do. However, being that Newtons are a little different, I decided to wait until after Boston to try anything new. Sounds normal, right? Well, it has been a long time since Boston. I've come to realize that I'm actually afraid of these shoes. I know. That is absurd. They're shoes. But, I literally banished them to the guest room closet. I didn't even put them with my other running shoes. Like they were going to eat the heels out of them or something. I'm not even kidding. I've pulled them out a few times, thought about how nice the color combination was, and put them back.
Why?
I think I read too much about shoes. I love learning about the new technology, how this update is different from the last, etc. However, this means I also know how they are different too, and everyone's opinion as to whether those differences are revolutionary or injurious. Instead of just putting on shoes, it's more of an analysis of 4 vs 8 vs 12mm? "responsive" or soft cushioning? lightweight or heavy? foam or gel? neutral or stability? Agh! I need to run a blind study. Or, I guess technically double-blind because I'm the person running the study, as well as the study subject (which is why I suppose that you should never design an actual study that way).
Anyways, I took my Newtons out of the corner on Friday. And, my feet didn't fall off. Nothing catastrophic happened for the 4-miles I ran in them. Granted, it wasn't that long of a run, or that fast of a run, and I probably won't do either in those shoes. But, for all it's worth, I survived.
I have been thinking more about my "shoe philosophy" lately (and why I even have one). So, when I figure it out, I'll let you know.
Needless to say, Newtons definitely are not normal running shoes, but most of the people who run in them seem to love them. The Newton Energy is their "transition into Newton" shoes, so I was kind of in luck. In case you haven't figured this out, I'm a bit hesitant to jump on new "trends". In lieu of a 10-year study, I have to understand the why this "new" thing will be better than the "old" thing.
Anyways, when I brought my new shoes home from the expo back in March, I put them on and jogged around the kitchen. This is my usual shoe decision process... 10sec of jogging in place and yay or nay. Real technical. But, I have done this since high school, and while I've certainly had some shoes that I liked better than others, I have never not been able to run in the shoes I decided on. I guess I've been lucky. That, and I'm not super picky. Or real observant. I don't usually notice the shoes on my feet after 1/4-mile. Or if the band of my shorts is all folded over weird. Or if my sports bra strap is twisted. Or if I'm wearing like 8 different shades of neon.
So, it is unusual for me not to wear new shoes on the next shorterish run that I do. However, being that Newtons are a little different, I decided to wait until after Boston to try anything new. Sounds normal, right? Well, it has been a long time since Boston. I've come to realize that I'm actually afraid of these shoes. I know. That is absurd. They're shoes. But, I literally banished them to the guest room closet. I didn't even put them with my other running shoes. Like they were going to eat the heels out of them or something. I'm not even kidding. I've pulled them out a few times, thought about how nice the color combination was, and put them back.
Why?
I think I read too much about shoes. I love learning about the new technology, how this update is different from the last, etc. However, this means I also know how they are different too, and everyone's opinion as to whether those differences are revolutionary or injurious. Instead of just putting on shoes, it's more of an analysis of 4 vs 8 vs 12mm? "responsive" or soft cushioning? lightweight or heavy? foam or gel? neutral or stability? Agh! I need to run a blind study. Or, I guess technically double-blind because I'm the person running the study, as well as the study subject (which is why I suppose that you should never design an actual study that way).
Anyways, I took my Newtons out of the corner on Friday. And, my feet didn't fall off. Nothing catastrophic happened for the 4-miles I ran in them. Granted, it wasn't that long of a run, or that fast of a run, and I probably won't do either in those shoes. But, for all it's worth, I survived.
I have been thinking more about my "shoe philosophy" lately (and why I even have one). So, when I figure it out, I'll let you know.
6/9 - 6/15
Mon: 6-miles, core
Tues: 1600m (6:28), 1200m (4:43), 800m (3:03), 600m (2:15), 400m (84), 200m (41), 8x100m strides on the minute
Wed: 4-miles; spin class
Thurs: 2x2-miles on Dashwell course
Fri: 4-miles
Sat: Swim- 1000m; 12-miles
Sun: 7.5-miles, core
Total: 46.5 miles
Monday's run felt better than Sunday's run, although I was kind of tired. And, it's definitely summer!
Tuesday's track workout went pretty well despite the heat. I actually hit the actual (as in non heat-adjusted) paces I wanted to. My leg didn't really hurt either. The 100's felt weird though. I could feel my hamstring/hip more then. I felt out of balance running straight. I hesitate to say that I am in better shape than I think because my weekly mileage isn't that high. I have a sneaking suspicion that I'm able to hit paces on a track workout solely because I'm not doing enough outside of track. However, more mileage makes my leg hurt more, which is also detrimental. It's a catch 22. Maybe more cross training.
Wednesday's run was fine and spin class was fun. I was happy Lisa got there so I didn't have to brave class alone. And they had towels for like the first time in a month! My knee still hurts a bit when transitioning between standing and sitting (and vice versa), but not nearly as bad as last week.
Thursday's workout went well too. My 2-mile repeats were remarkably consistent even though the second one was in the "sucky direction" (more uphill). It didn't feel too awful either.
Friday's run was ok. I tried my Newton's that I got for pacing the Tobacco Road Marathon. I didn't not like them (more on that later), so I might make them my "short morning run" shoes. Anyways, I forgot to start my watch, so it might not have been bad because it was slow (I was definitely still a bit stiff from the previous night's workout). It was kind of nice not knowing and just accepting that I ran. I might start not using my Garmin for everything like I used to. I'm torn though. I also use my easy run pace as a gauge of how recovered I am.
I did the "swim" with Keith for the Zinc Man Triathlon for his 30th birthday (swim 30min - bike 30miles - run 30k - drink 30oz of beer). It went pretty good. I realize that I really don't mind swimming. And, they had long course set up, which was nice. I managed to get in 1000m. As we were right up the street from Raleigh Running Outfitters, I drove there and ran on the greenway. The run went pretty well. 12 miles is the longest I've run in a few weeks. It probably helped that I was running solo, so I didn't feel the need to try and run anyone else's pace. Listening to music also helped. In fact, I don't remember crossing over North Hills Dr. on the way back. I was thinking that it was getting to be a long run and I still had a bit to go, then I saw the foot bridges by the dam. So, I was at least 1.5-miles further along than I thought. That made me happy, so I decided to run a lap around Shelly Lake. The run would have been perfect if I didn't have to go back up Longstreet.
Sunday's run was also ok. It was nice to sleep in! Also, 7.5-miles put me squarely in the "upper 40's" again. Wahooo!
I plugged in my current (20:20) and goal (19:30) 5k times into the McMillan pace calculator to see what I should be running. I am slightly confused by the color coding conventions (I'm not sure if the color code beside the workout type corresponds to the race color code), but here's the plan:
Easy Runs: 7:37-8:38
Long Runs: 7:42-8:57
Tempo Intervals: 6:42-6:56
Tempo Run: 6:47-7:05
Steady Run: 7:06-7:25
200's: 37-41 (s)
400's: 77-87 (s), 87-92 (r)
600's: 2:05-2:14 (s), 2:14-2:21 (r)
800's: 3:02-3:11 (r)
1000's: 3:51-4:05 (r)
1200's: 4:42-4:58 (r)
1600's: 6:30-6:42 (r)
* s = sprint, r = repeat (speed pace)
I need to step up my game on the tempo stuff. Actually, I just need to start doing any of the tempo stuff on a regular basis!
Tues: 1600m (6:28), 1200m (4:43), 800m (3:03), 600m (2:15), 400m (84), 200m (41), 8x100m strides on the minute
Wed: 4-miles; spin class
Thurs: 2x2-miles on Dashwell course
Fri: 4-miles
Sat: Swim- 1000m; 12-miles
Sun: 7.5-miles, core
Total: 46.5 miles
Monday's run felt better than Sunday's run, although I was kind of tired. And, it's definitely summer!
Tuesday's track workout went pretty well despite the heat. I actually hit the actual (as in non heat-adjusted) paces I wanted to. My leg didn't really hurt either. The 100's felt weird though. I could feel my hamstring/hip more then. I felt out of balance running straight. I hesitate to say that I am in better shape than I think because my weekly mileage isn't that high. I have a sneaking suspicion that I'm able to hit paces on a track workout solely because I'm not doing enough outside of track. However, more mileage makes my leg hurt more, which is also detrimental. It's a catch 22. Maybe more cross training.
Wednesday's run was fine and spin class was fun. I was happy Lisa got there so I didn't have to brave class alone. And they had towels for like the first time in a month! My knee still hurts a bit when transitioning between standing and sitting (and vice versa), but not nearly as bad as last week.
Thursday's workout went well too. My 2-mile repeats were remarkably consistent even though the second one was in the "sucky direction" (more uphill). It didn't feel too awful either.
Friday's run was ok. I tried my Newton's that I got for pacing the Tobacco Road Marathon. I didn't not like them (more on that later), so I might make them my "short morning run" shoes. Anyways, I forgot to start my watch, so it might not have been bad because it was slow (I was definitely still a bit stiff from the previous night's workout). It was kind of nice not knowing and just accepting that I ran. I might start not using my Garmin for everything like I used to. I'm torn though. I also use my easy run pace as a gauge of how recovered I am.
I did the "swim" with Keith for the Zinc Man Triathlon for his 30th birthday (swim 30min - bike 30miles - run 30k - drink 30oz of beer). It went pretty good. I realize that I really don't mind swimming. And, they had long course set up, which was nice. I managed to get in 1000m. As we were right up the street from Raleigh Running Outfitters, I drove there and ran on the greenway. The run went pretty well. 12 miles is the longest I've run in a few weeks. It probably helped that I was running solo, so I didn't feel the need to try and run anyone else's pace. Listening to music also helped. In fact, I don't remember crossing over North Hills Dr. on the way back. I was thinking that it was getting to be a long run and I still had a bit to go, then I saw the foot bridges by the dam. So, I was at least 1.5-miles further along than I thought. That made me happy, so I decided to run a lap around Shelly Lake. The run would have been perfect if I didn't have to go back up Longstreet.
Sunday's run was also ok. It was nice to sleep in! Also, 7.5-miles put me squarely in the "upper 40's" again. Wahooo!
I plugged in my current (20:20) and goal (19:30) 5k times into the McMillan pace calculator to see what I should be running. I am slightly confused by the color coding conventions (I'm not sure if the color code beside the workout type corresponds to the race color code), but here's the plan:
Easy Runs: 7:37-8:38
Long Runs: 7:42-8:57
Tempo Intervals: 6:42-6:56
Tempo Run: 6:47-7:05
Steady Run: 7:06-7:25
200's: 37-41 (s)
400's: 77-87 (s), 87-92 (r)
600's: 2:05-2:14 (s), 2:14-2:21 (r)
800's: 3:02-3:11 (r)
1000's: 3:51-4:05 (r)
1200's: 4:42-4:58 (r)
1600's: 6:30-6:42 (r)
* s = sprint, r = repeat (speed pace)
I need to step up my game on the tempo stuff. Actually, I just need to start doing any of the tempo stuff on a regular basis!
Wednesday, June 11, 2014
Music
I go back and forth on my opinion of listening to music when I run by myself. On the "shouldn't" side is safety, living "mindfully", and simulating race conditions. On the "should" side is distraction (which is in direct opposition to living mindfully) and improved mood.
I've struggled this year to get the first mile of my "home course" under 10 minutes. I live at the bottom of a hill. Garmin does not do this hill justice. It looks a lot steeper when you're standing at the bottom. At some point, I realized that my first mile split was mostly dependent upon how motivated I was to get up this first hill (and when I haven't had coffee, I am very un-motivated). My obsession with a sub-double-digit first mile on this run has grown each time my watch flashes a 10:xx split. It really annoys me for some reason. I've even started my run (but not my watch) further up the driveway (which is a slight downhill to the street) to "gain momentum". This is completely absurd, and I know it, but still...
A few weeks ago, I had to untangle my watch from my headphones, which were attached to my MP3 player. It was completely light out, and there were sidewalks basically the whole route that I was planning on running, so I didn't really need to worry about getting hit by a car. And, although I know that anything can happen where/whenever, my only safety precautions shouldn't be not listening to music (aka if I don't feel safe, maybe I shouldn't be running).
So, I decided to lift my ban on listening to music on training runs. Olympians do it (although I'm not about to start inhaling random gases... how the hell did they settle on Xenon?). Plus, it was only a short run... junk miles... so I wasn't really cheating (awesome justification).
The first song was one that I liked but hadn't heard in a while. Same with the second and the third. About a tenth of a mile before the first mile mark, I looked down at my watch (the route levels off here, so I always use this bit to "speed up" to get my mile split in the 9:xx). My pace read 8:40. Holycrapforrealz? I almost started jumping, and might have, except I distrust my Garmin watch. I figured that when I got back to the house and downloaded the data, it would have showed me "teleporting" or something. Anyways, the rest of the run went well. I was actually in a pretty good mood when I got back... even more so when I hit stop and looked down at my time, which was like a minute-and-a-half faster than usual.
This phenomenon has been repeated more than once now. Ban is officially off. Even for non-junk miles. Although, I don't usually run those by myself. Anyways, I've also been playing around with the idea of finding songs with the right beat so I can hit ~180-190 cadence. I mean, this is basically what we do in spin class. I came across this site, which I immediately liked because I saw songs that I liked on it. Time to make a playlist!
I've struggled this year to get the first mile of my "home course" under 10 minutes. I live at the bottom of a hill. Garmin does not do this hill justice. It looks a lot steeper when you're standing at the bottom. At some point, I realized that my first mile split was mostly dependent upon how motivated I was to get up this first hill (and when I haven't had coffee, I am very un-motivated). My obsession with a sub-double-digit first mile on this run has grown each time my watch flashes a 10:xx split. It really annoys me for some reason. I've even started my run (but not my watch) further up the driveway (which is a slight downhill to the street) to "gain momentum". This is completely absurd, and I know it, but still...
A few weeks ago, I had to untangle my watch from my headphones, which were attached to my MP3 player. It was completely light out, and there were sidewalks basically the whole route that I was planning on running, so I didn't really need to worry about getting hit by a car. And, although I know that anything can happen where/whenever, my only safety precautions shouldn't be not listening to music (aka if I don't feel safe, maybe I shouldn't be running).
So, I decided to lift my ban on listening to music on training runs. Olympians do it (although I'm not about to start inhaling random gases... how the hell did they settle on Xenon?). Plus, it was only a short run... junk miles... so I wasn't really cheating (awesome justification).
The first song was one that I liked but hadn't heard in a while. Same with the second and the third. About a tenth of a mile before the first mile mark, I looked down at my watch (the route levels off here, so I always use this bit to "speed up" to get my mile split in the 9:xx). My pace read 8:40. Holycrapforrealz? I almost started jumping, and might have, except I distrust my Garmin watch. I figured that when I got back to the house and downloaded the data, it would have showed me "teleporting" or something. Anyways, the rest of the run went well. I was actually in a pretty good mood when I got back... even more so when I hit stop and looked down at my time, which was like a minute-and-a-half faster than usual.
This phenomenon has been repeated more than once now. Ban is officially off. Even for non-junk miles. Although, I don't usually run those by myself. Anyways, I've also been playing around with the idea of finding songs with the right beat so I can hit ~180-190 cadence. I mean, this is basically what we do in spin class. I came across this site, which I immediately liked because I saw songs that I liked on it. Time to make a playlist!
Tuesday, June 10, 2014
6/2 - 6/8
Mon: 6-miles, core
Tues: 12x400m (96, 91, 92, 91, 90, 90, 88, 87, 85, 85, 83, 86), core
Wed: 4-miles, spin class
Thurs: 6-miles (trail)
Fri: Swim- 5 sets of 200yd swim / 200yd stroke
Sat: 8-miles
Sun: 10-miles, core
Total: 40-miles
Not the best training week.
Monday's run went ok. I was definitely still stiff from the weekend, and I fell behind the group on the last mile.
Tuesday's track workout went pretty well. We were supposed to gradually get faster over the course of the 400's. Sean said to start at current 5k pace and descend to goal 5k pace, taking off a second per 400m. That seemed a bit ambitious. Having said that, I basically did that, although my splits are in no way, shape, or form related to what I could do in a 5k (or even a mile!). If I was perfectly healthy right now, I think I could run a 20min 5k with a little bit of work (at least, I refuse to accept that I can't). That would be 6:27/mile, or ~96sec 400m. My 5k PR is a 19:38, and my realistic goal 5k pace is ~6:15 (a 6:16 would be a 94sec 400m). So yeah, I was quite a bit faster except for the first 400m. I accelerated, for the most part, throughout the set. And, I even got down to the mid-80's for a few. So, I should be pleased, but I'm mad that I couldn't keep up at the end. The 83 damn near killed me!
Wednesday's run was also eh. Again, my right leg really hurt for the first 1/2-mile or so, but then it seemed better. It was really hot and humid though and I didn't feel that great.
Thursday's trail run was a bit more pleasant despite the horse flies starting to come out. I take shorter steps when I run trails, and I don't care if I'm going slower, so my leg felt a little better.
I gave up and swam on Friday. It felt much better than running. While contemplating the fact that I really was not hating swimming, I realized that if my right leg hurt for every footfall on that side, that it would literally be hurting every second I ran, and that would be a slow cadence. That seemed outright depressing. And stupid. And it made me feel kind of crazy for running.
Saturday's run felt a little better, until I looked at how long it took me to run 8-miles. I'm really hoping I was just still asleep. It was early (like 5:30AM when we started so we could get our run in before the Galloway Run).
Sunday's run also felt a little better. And, it was at a much more reasonable pace. We ran on a section of the Neuse River Greenway out towards Smithfield. It was more rolling than I expected, but it was nice. The only problem was the lack of water.
I am growing more and more concerned about my right leg. I'm not even isolating what hurts now, my whole leg hurts. During spin class, transitioning between sitting and standing was really bugging my right knee, although once we were in one position for a bit, I was able to adapt to one position after a bit. Having said that, one time after we were standing for a while, I nearly came to a stop when we went back to sitting. My knee cap felt like it was going to pop right out of my right knee. I backed the resistance way off, and then gradually added it back. I iced (even though that is apparently detrimental) and stretched and foam-rolled quite a bit that night. I felt a little bit better on Sunday after foam rolling the crap out of my right leg on Saturday, but I still had to stop right at 10 miles because my hamstring was starting to "pinch".
Tues: 12x400m (96, 91, 92, 91, 90, 90, 88, 87, 85, 85, 83, 86), core
Wed: 4-miles, spin class
Thurs: 6-miles (trail)
Fri: Swim- 5 sets of 200yd swim / 200yd stroke
Sat: 8-miles
Sun: 10-miles, core
Total: 40-miles
Not the best training week.
Monday's run went ok. I was definitely still stiff from the weekend, and I fell behind the group on the last mile.
Tuesday's track workout went pretty well. We were supposed to gradually get faster over the course of the 400's. Sean said to start at current 5k pace and descend to goal 5k pace, taking off a second per 400m. That seemed a bit ambitious. Having said that, I basically did that, although my splits are in no way, shape, or form related to what I could do in a 5k (or even a mile!). If I was perfectly healthy right now, I think I could run a 20min 5k with a little bit of work (at least, I refuse to accept that I can't). That would be 6:27/mile, or ~96sec 400m. My 5k PR is a 19:38, and my realistic goal 5k pace is ~6:15 (a 6:16 would be a 94sec 400m). So yeah, I was quite a bit faster except for the first 400m. I accelerated, for the most part, throughout the set. And, I even got down to the mid-80's for a few. So, I should be pleased, but I'm mad that I couldn't keep up at the end. The 83 damn near killed me!
Wednesday's run was also eh. Again, my right leg really hurt for the first 1/2-mile or so, but then it seemed better. It was really hot and humid though and I didn't feel that great.
Thursday's trail run was a bit more pleasant despite the horse flies starting to come out. I take shorter steps when I run trails, and I don't care if I'm going slower, so my leg felt a little better.
I gave up and swam on Friday. It felt much better than running. While contemplating the fact that I really was not hating swimming, I realized that if my right leg hurt for every footfall on that side, that it would literally be hurting every second I ran, and that would be a slow cadence. That seemed outright depressing. And stupid. And it made me feel kind of crazy for running.
Saturday's run felt a little better, until I looked at how long it took me to run 8-miles. I'm really hoping I was just still asleep. It was early (like 5:30AM when we started so we could get our run in before the Galloway Run).
Sunday's run also felt a little better. And, it was at a much more reasonable pace. We ran on a section of the Neuse River Greenway out towards Smithfield. It was more rolling than I expected, but it was nice. The only problem was the lack of water.
I am growing more and more concerned about my right leg. I'm not even isolating what hurts now, my whole leg hurts. During spin class, transitioning between sitting and standing was really bugging my right knee, although once we were in one position for a bit, I was able to adapt to one position after a bit. Having said that, one time after we were standing for a while, I nearly came to a stop when we went back to sitting. My knee cap felt like it was going to pop right out of my right knee. I backed the resistance way off, and then gradually added it back. I iced (even though that is apparently detrimental) and stretched and foam-rolled quite a bit that night. I felt a little bit better on Sunday after foam rolling the crap out of my right leg on Saturday, but I still had to stop right at 10 miles because my hamstring was starting to "pinch".
Thursday, June 5, 2014
Shoes
It's almost new shoe time, which means it's research time... weight, drop, price, expected mileage, use, etc. I go through this every year (or more), and usually just end up picking the same thing. But, they've changed the shoes that I like (well, some of them), and I've changed my racing/training goals. Plus, two of my shoes are up for retirement soon, so I have some inter-related decisions to make (oh fun, decision trees!).
Until college, I only ran in Saucony shoes because there was an outlet store like twenty minutes from where I lived. In college, we got a pair of Adidas training shoes or spikes each year (although I have no idea what model). Since college, I've mostly run in these two brands (despite trying others), and I've actually really logged most of my miles in the past three years in three models: the Adidas Adios (track/racing), the Adidas Bostons (tempo/some training/marathon), and the Saucony Rides (training). I love all of these shoes.
The Adidas Adios have been my favorite racing shoe (and maybe my favorite shoe) of all time. I have been mostly racing longer stuff (i.e., half marathon and above) for the past two-ish years that I've been wearing them, but they also work great for 5k's for me. All told, they're on the heavier side for shorter distance racing flats... but when the weight of my shoe is what's holding me back, I'll be happy. However, Adidas has "boosted" the Adios. I have been resisting change. I have some miles left to run on my current pair, but this plays into my decision making.
The Adidas Bostons have been my favorite anything shoe. I've done speed work in them, as well as long runs. When I go on vacation, this is the shoe I bring. It works well for anything, although it might not be the "best" for everything. Regardless, I think it's a great shoe. However, it is also being "boosted". Having said that, I think it's actually "lightening" up a bit. It's not too much heavier than the Adios Boost, and it's $20 less and should last longer. But, I'll save the analysis for later.
The Saucony Rides have been my "go to" training shoe for like the last 5 years. I've run in every version except the 5's (because I was nervous about the whole 8mm thing at first despite the most ingenious advertising campaign ever), and usually multiple of each version. I've tried other training shoes, and always gravitate back to the Rides. I have just one complaint though, the tread wears out faster than my Adidas shoes. Now, I get 350+ miles out of it (which is what I should), but I stretch my shoes a bit. The Continental rubber on the Adidas shoes does not wear out... ever. I have the same amount of miles on my current pair of Adidas Bostons and Saucony Rides, and the Bostons barely look run in. I know this has nothing to do with the structural integrity of the shoe (which holds up fine), but yeah.
So, that's the story. I really don't need three pairs of shoes either. It's just sort of developed into that. I used to just have a training shoe and a racing/tempo shoe, and before that, just a shoe. I wouldn't mind going back to the two shoe scheme if I can get this all to work. So, here's what's in the mix:
Racing: New Balance 1400, Saucony Type A6
Longer Distance Racing / Tempo Runs: Adidas Adios Boost, Adidas Boston Boost, Mizuno Sayonara
Training: Adidas Glide Boost, Saucony Ride
Having broken them up that way (and starting with the racing flats), I've tried on the A6's and liked them. However, they are a 4mm drop shoe, which I have a fear of (not unfounded... I've tried low-drop shoes before and my calf hurts after a couple of months... although I acknowledge that this might have nothing to do with the shoe). I think I could run up to a 10k in the A6's, but I'm not sure about a half. I know people do, but they seem a little too minimal. I've never run in a New Balance shoe because I've always found them to fit weird. However, I've heard good things about the 1400's, and it seems like they have a bit more to them than the A6's, so I probably could get through a half in them. Both are the same price, with the price/mile leaning to the 1400's, as long as I like how they fit.
Now, the Adios vs. Boston Boost... price and price/mile are definitely in favor of the Boston's. I'm not sure that 0.7oz in weight savings is worth $20 either. So, provided the Boston's fit well, they're the clear winner. The water is a little murkier when it comes to the Boston vs. Sayonara debate. I've run 5-miles in the Sayonaras and liked them. They're an ounce lighter and the same price. With regard to holding up, I'm still tipping the hat in favor of the Bostons though. I need to think about it some more, and I need to see how the 1400's feel because I may be able to do away with a shoe!
Training shoes are the last variable. As I said before, I love the Rides. However, I've heard good things about the Glide Boost and would expect that they would hold up a little better. I've run in a pair for 5-miles, and I did like them. There is just one weird thing about this shoe for me. I wear a 7-1/2 in Adidas shoes, and ab 8 in every other brand. The 7-1/2's in the Glide Boost fit kind of big for me. I mean, I have a generous thumb-width in the front of both feet. I got a half size up in a shoe one time and tripped/stubbed my toe a lot. It didn't work out that well. When I did wear those Glide Boost's for those 5-miles, I wore a size 7 because that's what they had. They felt fine. I just can't wrap my head around it. 7 is my dress shoe size. That's just crazy talk.
So, in conclusion...
Most Cost-Effective: New Balance 1400 / Adidas Glide Boost
Least Overlap in Purpose 1: Saucony Type A6 / Adidas Adios Boost / Adidas Glide Boost
Least Overlap in Purpose 2: Saucony Type A6 / Mizuno Sayonara / Adidas Glide Boost
Time to figure out when everything is being released, try on some shoes, and see what they have in my size... that's the last variable!
Be happy that I spared you the "complete analysis" which includes the Tempo, Launch, Wave Rider, Kinvara, and Mirage...
Until college, I only ran in Saucony shoes because there was an outlet store like twenty minutes from where I lived. In college, we got a pair of Adidas training shoes or spikes each year (although I have no idea what model). Since college, I've mostly run in these two brands (despite trying others), and I've actually really logged most of my miles in the past three years in three models: the Adidas Adios (track/racing), the Adidas Bostons (tempo/some training/marathon), and the Saucony Rides (training). I love all of these shoes.
The Adidas Adios have been my favorite racing shoe (and maybe my favorite shoe) of all time. I have been mostly racing longer stuff (i.e., half marathon and above) for the past two-ish years that I've been wearing them, but they also work great for 5k's for me. All told, they're on the heavier side for shorter distance racing flats... but when the weight of my shoe is what's holding me back, I'll be happy. However, Adidas has "boosted" the Adios. I have been resisting change. I have some miles left to run on my current pair, but this plays into my decision making.
The Adidas Bostons have been my favorite anything shoe. I've done speed work in them, as well as long runs. When I go on vacation, this is the shoe I bring. It works well for anything, although it might not be the "best" for everything. Regardless, I think it's a great shoe. However, it is also being "boosted". Having said that, I think it's actually "lightening" up a bit. It's not too much heavier than the Adios Boost, and it's $20 less and should last longer. But, I'll save the analysis for later.
The Saucony Rides have been my "go to" training shoe for like the last 5 years. I've run in every version except the 5's (because I was nervous about the whole 8mm thing at first despite the most ingenious advertising campaign ever), and usually multiple of each version. I've tried other training shoes, and always gravitate back to the Rides. I have just one complaint though, the tread wears out faster than my Adidas shoes. Now, I get 350+ miles out of it (which is what I should), but I stretch my shoes a bit. The Continental rubber on the Adidas shoes does not wear out... ever. I have the same amount of miles on my current pair of Adidas Bostons and Saucony Rides, and the Bostons barely look run in. I know this has nothing to do with the structural integrity of the shoe (which holds up fine), but yeah.
So, that's the story. I really don't need three pairs of shoes either. It's just sort of developed into that. I used to just have a training shoe and a racing/tempo shoe, and before that, just a shoe. I wouldn't mind going back to the two shoe scheme if I can get this all to work. So, here's what's in the mix:
Racing: New Balance 1400, Saucony Type A6
Longer Distance Racing / Tempo Runs: Adidas Adios Boost, Adidas Boston Boost, Mizuno Sayonara
Training: Adidas Glide Boost, Saucony Ride
Having broken them up that way (and starting with the racing flats), I've tried on the A6's and liked them. However, they are a 4mm drop shoe, which I have a fear of (not unfounded... I've tried low-drop shoes before and my calf hurts after a couple of months... although I acknowledge that this might have nothing to do with the shoe). I think I could run up to a 10k in the A6's, but I'm not sure about a half. I know people do, but they seem a little too minimal. I've never run in a New Balance shoe because I've always found them to fit weird. However, I've heard good things about the 1400's, and it seems like they have a bit more to them than the A6's, so I probably could get through a half in them. Both are the same price, with the price/mile leaning to the 1400's, as long as I like how they fit.
Now, the Adios vs. Boston Boost... price and price/mile are definitely in favor of the Boston's. I'm not sure that 0.7oz in weight savings is worth $20 either. So, provided the Boston's fit well, they're the clear winner. The water is a little murkier when it comes to the Boston vs. Sayonara debate. I've run 5-miles in the Sayonaras and liked them. They're an ounce lighter and the same price. With regard to holding up, I'm still tipping the hat in favor of the Bostons though. I need to think about it some more, and I need to see how the 1400's feel because I may be able to do away with a shoe!
Training shoes are the last variable. As I said before, I love the Rides. However, I've heard good things about the Glide Boost and would expect that they would hold up a little better. I've run in a pair for 5-miles, and I did like them. There is just one weird thing about this shoe for me. I wear a 7-1/2 in Adidas shoes, and ab 8 in every other brand. The 7-1/2's in the Glide Boost fit kind of big for me. I mean, I have a generous thumb-width in the front of both feet. I got a half size up in a shoe one time and tripped/stubbed my toe a lot. It didn't work out that well. When I did wear those Glide Boost's for those 5-miles, I wore a size 7 because that's what they had. They felt fine. I just can't wrap my head around it. 7 is my dress shoe size. That's just crazy talk.
So, in conclusion...
Most Cost-Effective: New Balance 1400 / Adidas Glide Boost
Least Overlap in Purpose 1: Saucony Type A6 / Adidas Adios Boost / Adidas Glide Boost
Least Overlap in Purpose 2: Saucony Type A6 / Mizuno Sayonara / Adidas Glide Boost
Time to figure out when everything is being released, try on some shoes, and see what they have in my size... that's the last variable!
Be happy that I spared you the "complete analysis" which includes the Tempo, Launch, Wave Rider, Kinvara, and Mirage...
Wednesday, June 4, 2014
5/26 - 6/1
Mon: Bike ~20.5-miles
Tues: 3x1200m (4:34,32,36), 2x400m (83, 85)
Wed: 6-miles
Thurs: 6-miles
Fri: 4-miles
Sat: Running of the Bulls 8k; 5-miles
Sun: 6-miles
Total: 40.5 miles
Another training week down the drain. Not really, but that's what it feels like. I didn't do any core workouts this week because my back and hips really hurt from pilates on Sunday. Work screwed up Wednesday and Thursday, and I didn't get a long run in this weekend owing to racing and volunteering. So, my mileage was low, and the race didn't go that well.
On Monday, we did a group ride from Cocoa Cinnamon in Durham. I haven't been on my bike in over a year. I was pretty nervous at first. And, I think my knuckles were white the whole ride. The first time I went to un-clip, I couldn't remember which side I usually un-clip to. Oh well. It was fun after I calmed down a bit. And, I got to see my friend Nicole!
Tuesday's track workout went well. We were supposed to run the 1200's as an acceleration, and I pretty much did. My times were half decent for them too. And, my first 400m was definitely the fastest I've run in a year. I forgot what I was doing the first 200m. My instinct is to go out fast, and I did... I came through in 40sec... faster than any of the 200's last week. Glad to know I can still do that.
We went to Winston-Salem on Wednesday and didn't get back until late, so Matt and I ran together. We got stuck in traffic coming back from Durham on Thursday. It was pretty ridiculous. We ended up running around the trails/greenways at Lake Crabtree because that was as far as we had made it by 6PM. The run wasn't bad, but I kind of expected traffic to be cleared up an hour later!
The Running of the Bulls 8k didn't go that well. I ran a 34:22, which is well off what I should run... more like half marathon pace. The first 2-miles were ok. I think I was a little conservative because I wanted to run steady (which it looks like I pretty much did from my splits) so I could get a good benchmark. My hamstring was really pretty tight by mile 3, and my legs burned on the uphill. I was yo-yoing back-and-forth with two girls. I would catch up on the uphills, and they would catch me on the downhills. It took me a while to recover between miles 3 and 4. Every time I'd try and push it a little, my leg felt like it had an elastic band in it that was an inch too short. The races finished downhill though and into the stadium. I was able to pick it up decently for the last half mile, and the bit in the stadium was like a track race. My back and hamstring were pretty tight afterwards though. On a plus note, my teammates (Matt, Kyle, Andrew, and Rita) all raced well, and we were the third team. I also got to see a lot of my "running friends" that I don't get to see as much. I'm debating racing my way back into shape.
I ran 5-miles Saturday after work so that I wouldn't have to run quite as far on Sunday morning when I was in a half-zombie state. My hamstring definitely still hurt... my right leg burned on every uphill. I ran on Sunday morning as soon as we got back from volunteering (I helped with parking for the Half Ironman from 4:30-7:30). My legs were a little looser, but still not great.
Eh. Hopefully this next week will be better.
Tues: 3x1200m (4:34,32,36), 2x400m (83, 85)
Wed: 6-miles
Thurs: 6-miles
Fri: 4-miles
Sat: Running of the Bulls 8k; 5-miles
Sun: 6-miles
Total: 40.5 miles
Another training week down the drain. Not really, but that's what it feels like. I didn't do any core workouts this week because my back and hips really hurt from pilates on Sunday. Work screwed up Wednesday and Thursday, and I didn't get a long run in this weekend owing to racing and volunteering. So, my mileage was low, and the race didn't go that well.
On Monday, we did a group ride from Cocoa Cinnamon in Durham. I haven't been on my bike in over a year. I was pretty nervous at first. And, I think my knuckles were white the whole ride. The first time I went to un-clip, I couldn't remember which side I usually un-clip to. Oh well. It was fun after I calmed down a bit. And, I got to see my friend Nicole!
Tuesday's track workout went well. We were supposed to run the 1200's as an acceleration, and I pretty much did. My times were half decent for them too. And, my first 400m was definitely the fastest I've run in a year. I forgot what I was doing the first 200m. My instinct is to go out fast, and I did... I came through in 40sec... faster than any of the 200's last week. Glad to know I can still do that.
We went to Winston-Salem on Wednesday and didn't get back until late, so Matt and I ran together. We got stuck in traffic coming back from Durham on Thursday. It was pretty ridiculous. We ended up running around the trails/greenways at Lake Crabtree because that was as far as we had made it by 6PM. The run wasn't bad, but I kind of expected traffic to be cleared up an hour later!
The Running of the Bulls 8k didn't go that well. I ran a 34:22, which is well off what I should run... more like half marathon pace. The first 2-miles were ok. I think I was a little conservative because I wanted to run steady (which it looks like I pretty much did from my splits) so I could get a good benchmark. My hamstring was really pretty tight by mile 3, and my legs burned on the uphill. I was yo-yoing back-and-forth with two girls. I would catch up on the uphills, and they would catch me on the downhills. It took me a while to recover between miles 3 and 4. Every time I'd try and push it a little, my leg felt like it had an elastic band in it that was an inch too short. The races finished downhill though and into the stadium. I was able to pick it up decently for the last half mile, and the bit in the stadium was like a track race. My back and hamstring were pretty tight afterwards though. On a plus note, my teammates (Matt, Kyle, Andrew, and Rita) all raced well, and we were the third team. I also got to see a lot of my "running friends" that I don't get to see as much. I'm debating racing my way back into shape.
I ran 5-miles Saturday after work so that I wouldn't have to run quite as far on Sunday morning when I was in a half-zombie state. My hamstring definitely still hurt... my right leg burned on every uphill. I ran on Sunday morning as soon as we got back from volunteering (I helped with parking for the Half Ironman from 4:30-7:30). My legs were a little looser, but still not great.
Eh. Hopefully this next week will be better.
Tuesday, June 3, 2014
May Recap
I am having trouble with this whole lower mileage / cross training
thing. I mean, I know cross training "counts", but it doesn't "count" to
my weekly mileage total. I like numbers. It's screwing up my excel
graphs. They look ugly. The axis keep adjusting. Microsoft is mocking
me. Ok, I know that's stupid, but grrrrr.
I raced for the first time since Boston too to get a benchmark. It didn't go that great. My hamstring and back (actually, I think it's my piriformis) are really tight. My right leg burns after 2 or so miles. I've been debating taking time off completely from running, but that hasn't solved this problem in the past either.
I better see my times drop or I'm going to... I have no idea because it's not like running more miles got me anywhere!
Total: 179.5 miles [training log]
... on a more positive note, I've kept up with spinning and I like it. I think it helped on the bike ride in terms of actually remembering to switch gears. And, I rode my bike for real for the first time in over a year and didn't die (and I got to see my friend Nicole!). And, I've started doing more core work and even tried pilates. That killed, but hopefully I'll get stronger.
I raced for the first time since Boston too to get a benchmark. It didn't go that great. My hamstring and back (actually, I think it's my piriformis) are really tight. My right leg burns after 2 or so miles. I've been debating taking time off completely from running, but that hasn't solved this problem in the past either.
I better see my times drop or I'm going to... I have no idea because it's not like running more miles got me anywhere!
Total: 179.5 miles [training log]
... on a more positive note, I've kept up with spinning and I like it. I think it helped on the bike ride in terms of actually remembering to switch gears. And, I rode my bike for real for the first time in over a year and didn't die (and I got to see my friend Nicole!). And, I've started doing more core work and even tried pilates. That killed, but hopefully I'll get stronger.
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