Maintenence Run

We had a an unexpected late afternoon thunderstorm that dropped the temp from 106 (41.1C) to 95 (35C). Perfect opportunity to run outside from my home and not have to battle undergrads for a treadmill during the 6 pm rush at the gym.

I ran 4 miles with two brief pauses to avoid overheating, and then a slow cool down of nearly a .5 mile. I find that running outside I can run faster than on a TM, but I over heat much more quickly in the temps and I really need to take breaks or my body shuts down (cramping, dizzy, etc). Man, I can't wait for fall temps!

My quads are still sore from the long run. Running outside compared to inside feels so markedly different that I wonder if either my GPS or the treadmill paces are off. I've been using joglog, but the next time i run outside I'll try a different tracking program and see how the two compare. Maybe I'll try one run when I run both programs simultaneously and compare the results!

Post-run, I made this tasty red lentil and spinach curry with Trader Joe's mixed grain israeli couscous. It's a testament to the recipe that I completely screwed parts of it up b/c I was in a very distracting phone call at the time, and it still came out really well. I love lentils as a plan-based protein and this was a good and easy way to combine high-fiber and high-protein. Man, don't I love getting older? In college a good meal was a great steak (still is, on occasion). These days I get excited over fiber and leafy greens.

Weekend Workout Wrap Up

I helped my mom move this past weekend (moving = cross training, right?) which meant no internet since Friday. Here are my work out accountability reports:

Friday - intervals. 5 min warm up; .25 intervals at 9:15 speed followed by 1 min recovery jog. Repeat for 30 min total. 1 mi warm down. Def harder than my last interval work out.

Sat and Sunday - moving days!

Monday - Another 8.5 miles long run. This one was more comfortable than the last - no cramping and cooler temps b/c I ran inside. But it was also boring and slower. I ran 10:54 min pace average, where last week I was closer to 10:30 pace in warmer temperatures. I did a 90 sec walk break every 2 miles to simulate the water station breaks I'll get during the HM. The walk breaks are really good for preventing cramping and joint issues. I noticed what gets really tired on my during my long runs are my quads. They hurt and feel heavy. I wonder if I need to work on building the muscle.  I also did a Hammer Gel Espresso flavor after running for 60 min. Tasted fine and no GI response.

I really like the TM for intervals and short runs b/c ti forces me to keep a steady pace. However, I think I may actually run faster outside where I can adjust my speed per my body's needs. It means my pace is less consistent, but I tend to go faster. I'm really surprised that being in the a/c doesn't make for faster running.

Today is a slow recovery run. I'm going to try to sneak it in in the afternoon before French at 6:30. Aiming for outside for the change of scenery, but it's supposed to be 104F (40C) at 5 pm and that seems a little, I don't know, crazy?

Rest Days and TM running

Whew, the days just slip away from me sometimes. Despite the best of intentions to do yoga or cross training on Tuesday or today, TuTh ended up being rest days. Dissertation stress took over my intended work outs.

Wednesday I did a maintenance run on the treadmill. I think I'm turning into a TM runner. The temp in the gym is much more comfortable and my body could use the training at a consistent pace. When I run outside, I just run at what feels comfortable. Considering the heat, that's been a slow jog. On the treadmill, it forces me to a steady pace the whole time, whether i want it or not. I'm amazed that despite running or walking nearly every day my pace has dropped significantly. Running at a 6.0 pace was hard. I alternated between 6.0 and 6.2 every mile or so and it was hard. I was dripping with sweat (even more than running outside b/c of the humidity and the lack of breeze). But it was good, and I'm going to keep at it.

So far, I like this HM training. It keeps me on my toes and I feel like I'm getting somewhere. Even on a treadmill :)

Recovery Run - trying run/walking

Tonight I was supposed to do an urban 4 miles followed by a downtown happy hour for the runners, but Luke wimped out. In fairness, it was 104 today and it's hot. Hell, when I left for my run at 6:30, it was 97. Yeah, yeah, why don't I run early in the morning? Because it's still nearly 80 at 5 am and I"m a night person. I didn't fall asleep until 1, was up at 3, back down at 4:30, up at 7:30. With the high heats at night, sleeping is really hard. The best time to sleep is the coolest part of the morning and best time to run. Considering how I sleep there is no way I'm getting up at 5 to run.  And by 7:30 it's already in the high 80s and humid. So I wait until the sun goes down. It's hot as a blow dryer, but I guess I'm getting used to it.

So, yeah, Luke wimped out. Understandable. It was hot. But even though it's hard, I am getting used to the heat. What drives me nuts is that I can be pushing along at what feels like a really fast pace - I'm red, hot, uncomfortable... and pulling 10 to 10:30 min miles. On a treadmill, in a/c, that exertion is more like 8:30 min miles.

So today I was reading on DM about Galloway's run/walk method. This has appealed to me, especially b/c the repetitive motions of running as a consistent pace tends to exacerbate my cramping. I decided, hey, it's hot as hell, maybe the run/walk will help me feel less like I'm going to die as I run. I decided to go with a 5 min run; 1 min walk alternating intervals for a total of 4.5 miles (walking warm up and cool down).

The best parts:
-I was, for the first time in months, able to open up my stride and run. It felt wonderful - until th e97 degree heat kicked in and reminded me I couldn't do it for very long. One of the big problems with running in the desert is the general overheating of everything. The walk breaks really helped in allowing my heart rate and body temp to recover a little bit so that I could take off strong in the next segment.

-My overall pace was quite a bit faster than it has been - I actually got down below a 10 min mile, which I haven't been able to do consistently since... April? May?

The drawback:
-um... so far... none. I think this may be a good way for me to train in some of the hotter months of the year when I have to run outside.

The plan: I'm going to do my next long run also at  8.5 mi distance. I'm going to try this distance with the walk/run method (but walk 1 minute every mile), and see what happens. I'm also realizing that I'm going to be walking at least 1 min, maybe 2 min every 2 miles at the water stops during the HM. If I decide to do a run/walk scheme, I may try training to that.

Finally, a review: I've been using the Juno Sports Bra from Moving Comfort. It's brilliantly designed and eliminates bounce w/o just compressing. But there is something about it that hits me in the wrong place and causes cramping just after the 3rd mile. 3 runs w/ it, 3X cramping on the right just after the 3rd mile. I'm going to try it for 2 more runs before returning it. If you are small torso'd and busty, it's worth giving a try. Likewise, if you are of regular proportions, like the pull over bras and want a nice profile w/ outstanding support, go for this bra (seriously, the bust shape is beautiful, and the cups are really amazing), but for my particular build it hits the rib in the wrong spot.

Long Run Sunday

Yesterday I did my first long run yesterday. 8.5 miles! Woot. I'm doing a hybrid of gradually adding distance and this plan from RW that starts you at longer distances and then increases your speed at those distances. I made my goal of between 10-11 minute miles with walk breaks of 1.5 min at mile 3 and mile 6.

I left at 6 and it was round 90 with 50% humidity. At least the sun was down :) I averaged a 10:36 mile. My first mile was 13 min b/c I was on trails and got held up by this:

It's a Javelina. I nearly ran right into it. And munching on the cactus, it was relatively unconcerned that it was right in the way of my running path. So the first mile was a little slow...

I tried margarita + sodium cliff blocks 1/2 way through the run and had no real problems. I got some cramping on the lower left side of my abdomen. Can't tell if it was the bloks or the breathing, but it slowed the pace on miles 7 and part of 8. 

Overall I felt really pretty good and like I could for a long time at a 10:30-11 min mile pace. Not bad for the first long run :) I'd like to run the half at a 10 mi mile pace, but I'd also be happy doing it at an 11 min pace. Not a bad start.

Intervals and XT

Friday's workout consisted of my first attempt at intervals on a treadmill. Wow - I love running inside. It's so comfortable! No sun! Air conditioning! And top of the line TM. I ran on a Woodway For the Long Run and can honestly say it was the best TM experience I've ever had. Woodway treadmills use a series of interlocking slats instead of a solid nylon belt (like treds on a tank). It makes for a very comfortable and secure running surface. My favorite part however is the  design of the running surface:

Because it lacks the big plastic thing at the front, it makes for longer, more natural, more comfortable strides. And I didn't feel like I was running into the bulky plastic thing at the front of most treadmills. It was truly pleasureable. And with the heat I've been in, my runs have been more of a shuffling along than a real open-stride run. This was the first time since May that I actually got to open up my stride and run at a reasonable pace.

The work out:
time: 40 min
distance: 4 mi
warm up: .5 mi at 5.2 mph (11 min mi)
intervals, run segment of .25mi followed by 1m30sec recovery at 5.2 mph.
I varied my interval speeds just to get a feel for the treadmill and what intervals feel like. In the future I'm going to do my intervals at a 9:15 or so pace (if I can!) with the goal of increasing to a 9 :00 or faster pace. We'll see how it goes.
1x at 6mph
2x at 6.2 mph
2x at 6.4 mph
2x at 6.5 mph
1x at 6.6 mph
3 min at 6 mph (cool down)
3 min at 5.3 mph (cool down)

My intervals felt great. Lots of fun and the time flew by. I wasn't really tired which I think means I should be pushing the faster paces next time.

Today will be a walk or yoga XT and Sunday will be my first long run. I'm doing a hybrid training schedule of increasing distance gradually and a RW program that has you start with a long, slow run w/ breaks as needed and then pick up the pace over time. I'm worried about the mental game. So Sunday is 8 miles :) I'm normally going to do my long runs on Monday, but Luke and I are going to Monday at Maynards on Monday. In an attempt to encourage urban fitness, they sponsor runs and walks, and the athletes get discounts on beer, wine, and food following the work out.

My new best friend

My visiting scholar stuff got processed and I can join the gym! I never thought I'd be so excited to be able to exercise in a/c. Generally I love being outside, but being able to exercise when I want w/o dying is pretty exciting.

The campus gym is big and beautiful. I guess that's what being a D-1 school will get you. When I was in college we had some machines in an old cafeteria. 

Today was a XT day. Because it's pretty flat here, I intend to do a lot of stair master in order to build up climbing muscles and endurance. Then I found this. It's a combo elliptical that also works as a stepper and a glider depending on your stride. That means I was able to do intervals w/ alternating between stepping and gliding. My big water bottle was right in front of me, and w/ my ipod the time flew by. it even has a TV monitor if I feel like watching (crappy) daytime TV. I think I'm going to stick to NPR.

Time: 45 min

Exercise: 5 min step (level 3), 10 min elliptical (level 3), 5 min step (level 5), 10 min elliptical (level 5), 5 min step (level 6), 5 min elliptical (level 6), 5 min step (level 3), cool down

heat rate: average 150/155, highest 167

I'm officially one of those crazy AZ runners

We hit "off" instead of "snooze" today and didn't get up until 8:30. With the sun up, it was too hot for a run. As the day went on, the clouds rolled in and at least the sun wasn't blazing. Yeah, it was still 98-100 degrees, but with the sun behind the clouds it was actually less painful than running at 10 degrees cooler but with the sun.

Yup, first full run at 100F temps.

Today was a 4.5 miler, one of my regular loops. I kept it easy going b/c of the heat. I tried a friend's advice re: the heat with mixed results.

1. Water on head: I tried dumping my water over my head to cool off - a problem with the water in my hand held water bottle warmed up to my body temperature and felt warmer than I did. It was refrigerated beforehand, but I think next time I'm going to freeze the bottle.

2. Water in bra: Same deal with the water on the front. Instead of cooling the girls off, I gave them a nice warm bath. Fortunately  my Champion Brumhilde Sports bra is a master wicker and though soggy, I didn't have any chaffing. Plus, I'm soaking wet w/ sweat. I think this also might work better if the water was actually cool.

Overall, it was a hot run, but not too bad b/c I kept the pace down. I had some tightness in my hamstrings, but no other physical discomfort. Still have to work super hard on my breathing, but I managed to avoid cramping.

Tonight: Rock climbing with my honey!

Tomorrow is cross-training in the gym. Because where I live is pretty flat, I'm thinking of alternating swimming with elliptical and stair-steppers in build the resistance training.

run: 4.5 mi
elevation: uh, no
temp: 98-100F
humidity: 45%
pace: average 10.5 mi mile, but I know I had a few 9:45s and some 11s in the mix
stops: once at 1.3 miles when i realized I forgot to start Jog Log, once at 2.8 miles when I turned around.
hydration: water
in ears: npr. lady gaga.

Welcome

Yesterday I signed up for the Women's Running Magazine Tempe-Scottsdale Half Marathon. This will be my first half marathon and I'm starting this blog as a training-tool!

I've been running on-and-off for several years. "Normally" I get my cardio via ballet or jazz classes supplemented with 1-3 days of running on my "off" days. Re-locating has disrupted my dance training schedule and now I'm more or less a full time runner.

I currently exercise seven days a week and mix up my routine with running, walking, swimming, and Jillian Michael's Power Yoga.  On average, I put 20-25 miles on my shoes per week, varied between running or walking depending on the heat and humidity. I generally swim 1-2 days a week, and do yoga at least once a week.  In the spring I ran a tough 12K and an easy 10K.

I'm cobbling together a training schedule that will work with the weather here in the desert. My long runs will likely be on Monday evenings, with recovery or cross training (walking, swimming, yoga) on Tuesday and Thursday mornings. I intend to include runs on Wednesday, Friday (tempo run or speed work), and Sundays if I can.  However, I'm still not 100% sure how to space the workouts and recovery. Once I settle on a plan I'll put it on the blog.

My progress will be tracked on DailyMile via the widgets to the right.  I'll include feedback on my equipment (shoes, socks, sports bras, etc), and my cooking endeavors as well.

Come train with me!