It's been forever, but I'm a big blabbermouth so I've stayed off the blog in order to keep myself reigned in.
It's official, this runner is running for two!
I've actually been running for 2 since mid-March... but only now are we going public. I'm 16 and a 1/2 weeks along and so far things are going well. The biggest surprise is that my running paces slowed significantly w/in the first 6 weeks. I slowed from 9ish min/miles to 11 min/miles in no time. More recently, I've learned that though I can run in 100 degree weather when I'm pregnant, and I can run pregnant in cooler temps, I CANNOT run in higher temps while pregnant. Heck, I can't even walk more than two miles at a time at 7 am in the morning!
These days I'm spending most of my workout time at the gym. I've been having cramping and knee issues and staying mainly on the ellipticals and stair machines as a result. But today I did my first running workout in 2-3 weeks. I'm back, baby!
... sort of. 3.5 miles of running with walk breaks every mile. Took me 40 min, but damn those were a hard 40 min. One of the side effects of pregnancy is a faster metabolism and a higher heart rate - so running at an 11:15 mile pace pushes my heart rate up to 165/170, where previously my HR was at that point when I was doing 9:30-9:15 minute miles.
So the new name of the game is "adjusting expectations". My goal is to run at least three times a week. Once, and if, that feels comfortable, I'll up it to four. I'm taking this as my starting point. If I can keep these paces, I'm happy. If I can get faster, I'm happy too. When I get slower, I'll be happy about that b/c I'll still be running.
So look forward to generally running and workout updates, but they'll be pretty pregnancy-related for the next while.
Tuesday, June 12, 2012
Tuesday, May 8, 2012
Reviewing the Season
I'm not entirely to the off-season, I still have one more Mother's Day 5K to go, but I'm nearly there. I've had a really busy running season this year with 8 races between November and May. I ran my first two 1/2 Marathon, and ran both much faster than I anticipated. I also stepped up and did two trail runs. I had a goal of running races longer than 10Ks and am happy to report that I completed both a 12K (Sabino Sunset Run), and an 8 mile trail run (Arizona Trail Run). Overall I'm happy with my running and glad to know that I can really step up my game when I want to.
I also figured out the gear:
I finally found a pair of shoes I want to wear until I die: Brooks Cascadia 6
My favorite hands down running bottoms: anything from skirtsports. Love their stuff
Finally found a sports bra that works!: Moving Comfort Fiona
Found a hydration belt: my Nathan belt is wonderful and I can't imagine running with out it
Major accomplishments:
-getting in the long runs. I always had an excuse not to do them until I trained for the HM. Then I discovered that I like long, slow runs. I haven't been doing as many of them recently, but I'm blaming it on the heat and the dissertation. I look forward to incorporating long runs into my weekly training plans.
-completing 2 Half Marathon, one just under 2 hours and one just over 2 hours. Really, I'm amazed with myself.
-getting comfortable running at least 20, and generally 25+ miles a week. I like that, I'm going to keep it up.
Things I skimped on and wish I hadn't:
-interval and speed work. I tried to do it, I really did, but I have some sort of mental block to actually doing the work outs. I like them when I do them but avoided them if possible. I need to get over this
Goals for next season (Fall -Spring):
-regular speed work
-keep the long runs
-more trail running
-no race goals yet, but they'll come soon
I also figured out the gear:
I finally found a pair of shoes I want to wear until I die: Brooks Cascadia 6
My favorite hands down running bottoms: anything from skirtsports. Love their stuff
Finally found a sports bra that works!: Moving Comfort Fiona
Found a hydration belt: my Nathan belt is wonderful and I can't imagine running with out it
Major accomplishments:
-getting in the long runs. I always had an excuse not to do them until I trained for the HM. Then I discovered that I like long, slow runs. I haven't been doing as many of them recently, but I'm blaming it on the heat and the dissertation. I look forward to incorporating long runs into my weekly training plans.
-completing 2 Half Marathon, one just under 2 hours and one just over 2 hours. Really, I'm amazed with myself.
-getting comfortable running at least 20, and generally 25+ miles a week. I like that, I'm going to keep it up.
Things I skimped on and wish I hadn't:
-interval and speed work. I tried to do it, I really did, but I have some sort of mental block to actually doing the work outs. I like them when I do them but avoided them if possible. I need to get over this
Goals for next season (Fall -Spring):
-regular speed work
-keep the long runs
-more trail running
-no race goals yet, but they'll come soon
Race Report: Cinco de Mayo 10K
On Sunday (May 6), Luke and I ran the Cinco de Mayo 10K. It's a beautiful out and back through Star Pass resort in western Tucson. The route is full of rolling hills with about 250 ft elevation gain over all. This is one of my favorite races in Tucson because of the atmosphere and b/c they always give the best (gender-specific!) tech t-shirts. I love my t-shirt from last year and I can see this year's is also going to get a ton of wear.
Like most races, it started at 7am. Because it's Tucson, we were already feeling hot by the start.
Luke and I started out together and kept pace for the first 2 miles, and then I needed to slow down to recover a bit. He ran on ahead and I kept a nice and easy pace through the 3.1 mile turn around. After the midway point I was really dragging. I hadn't eaten enough for breakfast and my legs felt heavy and tired. I had plenty of water, but I needed some sugar and thought "it's only a 10K! I don't need nutrition!" right, unless you only have a few pieces of pineapple for breakfast, and then those sports beans really come in handy.
I had started up one of the hills and locked into my little-engine-that-could mode, when a woman in her 50s jogged up behind me, put her hand on my back and said, "Isn't that easier? You can do this. You can run much faster than this. Go get 'em!" And... I did. Something about her gentle hand on my back and her100% positive enthusiastic support made something click. All of a sudden my brain said, "she's right! you CAN go faster than you are! You won't keel over and die, I promise!" Then my legs kicked in, and I took off flying. I wasn't keeping pace while running, but I"m betting I was doing about 11:30 min miles when she met me. Considering I ran the entire course in 1h2min22sec, I'm pretty sure I ran those last 2 or so miles at near a 9 min mile pace. I was still pretty beat when I had the final incline up to the finish line, but I finished strong and confident. I've never had anyone support me in a race in that way and clearly that is the style of encouragement that works for me. A gentle hand saying: I'm with you, we can do this, let's go faster. (works much better than the coach-style of "you can run faster, come and catch me!" which I don't respond well to at all).
At the end of the race there is a mariachi band and breakfast burritos. Luke finished in 54 min and met me at the finish. Not interested in food, I did scarf down the slushie he was holding. Note to self - a slushie post-race is more refreshing than anything else in the world. Cooled me down and got me the sugars I needed right away! We weren't hungry so we grabbed our burritos to go and ate them when we got home.
One more race after this one and then I'm done for the season. By next Sunday, I will have run 8 races since November - I think I'm entitled to a break :)
Course: Cinco de Mayo 10K
time: 1h2min22sec
Like most races, it started at 7am. Because it's Tucson, we were already feeling hot by the start.
Luke and I started out together and kept pace for the first 2 miles, and then I needed to slow down to recover a bit. He ran on ahead and I kept a nice and easy pace through the 3.1 mile turn around. After the midway point I was really dragging. I hadn't eaten enough for breakfast and my legs felt heavy and tired. I had plenty of water, but I needed some sugar and thought "it's only a 10K! I don't need nutrition!" right, unless you only have a few pieces of pineapple for breakfast, and then those sports beans really come in handy.
I had started up one of the hills and locked into my little-engine-that-could mode, when a woman in her 50s jogged up behind me, put her hand on my back and said, "Isn't that easier? You can do this. You can run much faster than this. Go get 'em!" And... I did. Something about her gentle hand on my back and her100% positive enthusiastic support made something click. All of a sudden my brain said, "she's right! you CAN go faster than you are! You won't keel over and die, I promise!" Then my legs kicked in, and I took off flying. I wasn't keeping pace while running, but I"m betting I was doing about 11:30 min miles when she met me. Considering I ran the entire course in 1h2min22sec, I'm pretty sure I ran those last 2 or so miles at near a 9 min mile pace. I was still pretty beat when I had the final incline up to the finish line, but I finished strong and confident. I've never had anyone support me in a race in that way and clearly that is the style of encouragement that works for me. A gentle hand saying: I'm with you, we can do this, let's go faster. (works much better than the coach-style of "you can run faster, come and catch me!" which I don't respond well to at all).
At the end of the race there is a mariachi band and breakfast burritos. Luke finished in 54 min and met me at the finish. Not interested in food, I did scarf down the slushie he was holding. Note to self - a slushie post-race is more refreshing than anything else in the world. Cooled me down and got me the sugars I needed right away! We weren't hungry so we grabbed our burritos to go and ate them when we got home.
One more race after this one and then I'm done for the season. By next Sunday, I will have run 8 races since November - I think I'm entitled to a break :)
Course: Cinco de Mayo 10K
time: 1h2min22sec
Wednesday, May 2, 2012
A Tale of 2 Runs
It's heating up in the Old Pueblo and one of the ways I beat the heat, especially if I decide I'd rather snuggle in bed than drag myself out for a pre-7am run, is by going to the gym. Lately I've been sticking to XT and elliptical at the gym, but with a 10K coming up on Sunday I know I need to get in the actual miles.
Monday, I missed my am run slot (coffee and breakfast did me in), and it was in the high 80s with full sun by 9:30am. Rather than run in the afternoon before I went to the climbing gym, I headed into the air conditioned gym at the U and hopped on a treadmill. I did my normal 4.5 mile run and it felt like one of the hardest, most boring runs I've ever done. I struggled to keep an 11 minute mile pace for the first 2 miles and then dropped down to a 12 min pace for a mile and a half. By the last mile I was running 4 min and walking for 1 just to get through the damn work out. On top of that, I had lower abdominal cramping for the entire 53minute duration. agony.
Tuesday, I said "screw the treadmill, I'll just go and be hot outside." When I left, it was 89F, breeze and the sun was just going down. I did the same distance (4.5 mi) keeping a comfortable average pace of 10:27 sec - my normal warm-weather pace.
So what gives? How am I slower on a treadmill in an air conditioned gym than outside at nearly 90F?
My guess is that when I run outside when the sun is down, I both generate my own wind and take advantage of the breezes that kiss Tucson at sunset. Because the humidity here is so low, the breeze is very effective at wicking sweat away from your body and keeping you cool, even if the ambient temperature is pretty high. I also think that while most people benefit from the treadmill propelling them forward, with the way I run the artificial pace of the TM actually makes it harder and less comfortable for me to run. I can't adjust my stride the way I do when I'm outside. Today's an off day - I've been walking throughout the day and have climbing tonight - but tomorrow I'm going to be back outside, even if the high of the day is predicted to be 97.
Beat the heat tip # 4 - Toss some ice cubes in your water bottles. If using a waist belt, the cooling effect will help keep your over all temp cool, and in a hand-held it'll keep your water cooler longer.
Monday, I missed my am run slot (coffee and breakfast did me in), and it was in the high 80s with full sun by 9:30am. Rather than run in the afternoon before I went to the climbing gym, I headed into the air conditioned gym at the U and hopped on a treadmill. I did my normal 4.5 mile run and it felt like one of the hardest, most boring runs I've ever done. I struggled to keep an 11 minute mile pace for the first 2 miles and then dropped down to a 12 min pace for a mile and a half. By the last mile I was running 4 min and walking for 1 just to get through the damn work out. On top of that, I had lower abdominal cramping for the entire 53minute duration. agony.
Tuesday, I said "screw the treadmill, I'll just go and be hot outside." When I left, it was 89F, breeze and the sun was just going down. I did the same distance (4.5 mi) keeping a comfortable average pace of 10:27 sec - my normal warm-weather pace.
So what gives? How am I slower on a treadmill in an air conditioned gym than outside at nearly 90F?
My guess is that when I run outside when the sun is down, I both generate my own wind and take advantage of the breezes that kiss Tucson at sunset. Because the humidity here is so low, the breeze is very effective at wicking sweat away from your body and keeping you cool, even if the ambient temperature is pretty high. I also think that while most people benefit from the treadmill propelling them forward, with the way I run the artificial pace of the TM actually makes it harder and less comfortable for me to run. I can't adjust my stride the way I do when I'm outside. Today's an off day - I've been walking throughout the day and have climbing tonight - but tomorrow I'm going to be back outside, even if the high of the day is predicted to be 97.
Beat the heat tip # 4 - Toss some ice cubes in your water bottles. If using a waist belt, the cooling effect will help keep your over all temp cool, and in a hand-held it'll keep your water cooler longer.
Wednesday, April 18, 2012
Beating the Heat, pt. 3 - Go indoors!
It's not even hot yet, but it's heating up. Our temps are in the 80s to low 90s right now. I know that by July I'll be used to temps much higher than that, but the initial adjustment phase to coming summer is always hard for me. I'm so much less motivated to get out the door and run when I know it's hot as hell outside.
Yeah, yeah, I know I could get up early and beat the heat, but it's not happening, at least not yet. The siren song of breakfast and coffee are way too strong for this runner.
So here's my Beat the Heat solution #3: Go inside!
Even though the UofAZ has a series of great treadmills, I still prefer the elliptical when I'm working out inside. Yes, being inside a gym is boring, but there are some advantages:
1) free wifi lets me stream Pandora if I want music, and Netflix if I want video. Current fav: Battlestar Galatica.
2) never underestimate the power of air conditioning. especially when it's roasting out doors.
3) no need to wear a hydration belt! Handy locations to stash my water
4) encourages post-cardio XT including strength training and core work. I have a hard time motivating my strength work after a run, but in the gym I can't walk past the free weights and machines w/o giving them some loving too.
Yeah, yeah, I know I could get up early and beat the heat, but it's not happening, at least not yet. The siren song of breakfast and coffee are way too strong for this runner.
So here's my Beat the Heat solution #3: Go inside!
Even though the UofAZ has a series of great treadmills, I still prefer the elliptical when I'm working out inside. Yes, being inside a gym is boring, but there are some advantages:
1) free wifi lets me stream Pandora if I want music, and Netflix if I want video. Current fav: Battlestar Galatica.
2) never underestimate the power of air conditioning. especially when it's roasting out doors.
3) no need to wear a hydration belt! Handy locations to stash my water
4) encourages post-cardio XT including strength training and core work. I have a hard time motivating my strength work after a run, but in the gym I can't walk past the free weights and machines w/o giving them some loving too.
Monday, April 16, 2012
Sabino Sunset Run 2012
Saturday Luke and I both ran the Sabino Canyon Sunset Run. The 12K begins at 5:45 and heads straight into a canyon. By the time you hit the turn around and head back, you're greeted with beautiful view of the Arizona sunset. The route has 500 ft elevation - rolling hills in the beginning and then straight up for the last .8-.9 miles until you hit the turn around. The biggest challenges for me last year were dealing with cramping after I hit the turn around and had to run down hill.
This year, I've been running this as a weekly run pretty much all spring. I'm much more comfortable with the hills and now that I know the route, even the long hill doesn't see that long.
The day of the race we had a cold snap and temps in the 60s. Chilly, but a nice respite from the temps in the 80s and 90s, and perfect for running. I ran this much faster than I expected and I credit the cooler temps and no over heating to my faster time. I finished in 1h 14 min. Respectable, considering most of my other runs have dropped down to 10:30-11 minute miles. More importantly, I felt good the whole way. Every hill was fun and I had no cramping or other GI issues. Luke came in w/ a 8:22 average pace - something I'm really, really impressed with.
This is a great local run and just one of the many local runs I've participated in over the past year. Tucson has a really wonderful running community of all ages and running/walking levels. They have a bunch of small races capped at under 500 people. Once you've been to one, you start seeing a lot of familiar faces. It's nice to be part of such a small and excited community.
Next up on the race calendar is the Cinco de May 10K with a mariachi and breakfast burritos at the finish! I ran this last year and it was a great run through a beautiful neighborhood in Western Tucson. After that, I'll be doing a the Tucson 5,000 5K with my mom on Mother's Day morning. The race is at the park I run around on a daily basis and I'm excited for another (hopefully less dramatic) event with mom.
This year, I've been running this as a weekly run pretty much all spring. I'm much more comfortable with the hills and now that I know the route, even the long hill doesn't see that long.
The day of the race we had a cold snap and temps in the 60s. Chilly, but a nice respite from the temps in the 80s and 90s, and perfect for running. I ran this much faster than I expected and I credit the cooler temps and no over heating to my faster time. I finished in 1h 14 min. Respectable, considering most of my other runs have dropped down to 10:30-11 minute miles. More importantly, I felt good the whole way. Every hill was fun and I had no cramping or other GI issues. Luke came in w/ a 8:22 average pace - something I'm really, really impressed with.
This is a great local run and just one of the many local runs I've participated in over the past year. Tucson has a really wonderful running community of all ages and running/walking levels. They have a bunch of small races capped at under 500 people. Once you've been to one, you start seeing a lot of familiar faces. It's nice to be part of such a small and excited community.
Wednesday, April 11, 2012
Keepin' Cool in the Heat Pt. 2
When I said I was embracing the motto "slow is the new fast" I wasnt' kidding. Things are heating up here in Tucson and yesterday Luke and I did a slow 7.something mile run. My average pace? 10:44. Yeah, I encouraged him to take off after the first two miles. Temps were in the high 80s, low 90s. At that temp range, I need to walk every 1.5-2 miles just to cool down.
The other thing that helps keep me cool? My Nathan Hydration belt. I love this thing. I honestly can't imagine running without it anymore. My version has 2 7-oz flasks. I drained them by mile 4, refilled at a water station and drained them again by the finish.
I love how easy is is to adjust the belt and that it's doesn't bounce or flap when I run. I may get some extra clip-on bottles for longer runs where I won't have any water stations. I can load up the front pouch with key, id, tissues, nutrition, and it's all at my fingertips when I need it.
Love the way my back looks in this shot.
Front pouch for easy access to sports beans.
The other thing that helps keep me cool? My Nathan Hydration belt. I love this thing. I honestly can't imagine running without it anymore. My version has 2 7-oz flasks. I drained them by mile 4, refilled at a water station and drained them again by the finish.
I love how easy is is to adjust the belt and that it's doesn't bounce or flap when I run. I may get some extra clip-on bottles for longer runs where I won't have any water stations. I can load up the front pouch with key, id, tissues, nutrition, and it's all at my fingertips when I need it.
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