Hill Work on the Treadmill

Today's run/walk assignment on the treadmill was since incline work, including 1 mile at 1%, another at 2%, and the last running mile at 2.5%, with some warm-up, walk breaks, and cool-down factored in. All told, I was supposed to "travel" 4.25 miles on the treadmill. The incline, I think, really did a number on my achy right toe bridge, and I ended up calling it a workout at 3.75 miles in 60:35 minutes. I felt a little bit wimpy for stopping, but I decided to do it anyway. I took some aspirin when I got home, and my toes felt better. :)

I'm still saving for custom orthotics, but that's been a little more challenging than I expected. At worst, come January, I'll have a fresh pot of pre-tax money on my HSA card through work, and can get the custom orthotics then. Of course, that will be after my half marathon. Then there's the concern, that even with the high cost, that they won't alleviate the toe bridge pain.

Another option I'm considering is that perhaps I should stick to shorter distances, and just work on getting faster on the 5K and neighboring distances, after I've completed the half marathon I've signed up for. I definitely don't want to throw in the towel on running, but I'm definitely frustrated by the physical pain it's causing.





Clipart from http://www.cksinfo.com/people/bodyparts/legs/index.html

Speed and Endurance

Yesterday's speed workout was one of the most challenging I can remember. I felt tired, and wanted to cut it short, but it felt important to finish. In a mental way, and a physical one too, really, I feel like I'm banking tough workouts now for a payoff sometime down the road.

Ran 1 mile easy in16:08 to warm up
Ran 1.5 miles in 20:03
Ran .25 mile in 3:03
Ran .25 mile in 3:02
Ran .25 mile in 3:01
Ran .25 mile in 3:01
Walked .50 mile in 9:07

I was pretty wiped out afterward, but it was on to the day's work, which included my niece moving into her dorm as a freshman at the university where I work! (I didn't have to help her move in, though.) Even though I was pretty tired at work after that workout, I enjoyed the energy from the students, fresh-faced and excited about the new beginning. :)

I went to bed really early last night, so this morning I felt a little more rested, but still pretty tired. Luckily, I had a bike workout on the schedule, but was surprised to see it was a 50-minute ride at high cadence. I duked it out for the whole 50 minutes, good endurance practice for me, but I sucked at the high cadence part this morning. I was able to go faster some of the time, but had a hard time maintaining it. I finished the 50 minute ride with 7.9 miles. It feels pretty good to have completed it, but I'm already hoping for another early bedtime tonight!!

Short Workout,and a Blogger Meeting!

I did a short recovery workout this morning. It was supposed to be a 30-40 minute bike ride, but the stationary bike I like at the gym was taken. Since I didn't have time to wait, I just hopped on the treadmill and had a slowpoke walk, 1.55 miles in 30 minutes.

Later this morning, I got to meet Christina, runner extraordinaire and blogger of Lazy Bones Running, in the flesh! She's in the area on business, and she and her boyfriend came to town a little early to explore. It was so much fun to meet them both! After following Christina's blog for quite a while, and hearing her voice on a couple of podcast episodes, it was so cool to meet her in person! We had a yummy brunch at Guglehupf, then did a driving tour of the Duke campus and a walking tour of the Sarah P. Duke Gardens. Thanks, George, for taking this picture of the three of us:

Christina, John, and Lesley

Since I see the campus all work-week long, it was rather nice to see it through fresh eyes, and Christina and John were great company!

First '10 10 Miler in the Books

I finished my first 10 mile run/walk of the year, and while it wasn't pretty, it's done. I ended up walking more than usual, thanks to the right toe issues, and I wonder if that's why the distance seemed especially long today. Probably. I finished 10 miles in 3:13:02.

I've already taken a nap this afternoon, and am still pretty tired. I think I'm going to go read a good book and try to fill my mind with something else. I'm tired of pouting about this run. It's done. Time to move on. But note to self: try to get more sleep in the week ahead.

A Little Bit Longer

This morning, I ran a whole two and a half miles without a walk break! It surprised me a little bit that I could do it, even with the "help" of the treadmill.

Walked 0.50 mi. in 10:15 (warmup)
Ran 2.5 mi. in 37:39
Walked 0.52 mi. in 10:00

I am pretty tired now, both from the workout and in general. I definitely need to work on getting more quality rest.

Speed Workout That Felt Long!

Today's speed workout on the treadmill must have been a good one, because it was hard today, and felt like it took forever to finish. I know that workouts like this will help in the long run (pardon the pun!), but this morning wasn't pleasant! Glad I stuck it out (though I considered making it shorter on more than one occasion)!

I'm hoping that all this speedwork and such will pay off on my next race, a 10K coming up on September 11. Still a little while longer to train, but it's less than a month away now! :)

Walked .51 mi, 10:04 min

Ran .51 mi, 8:00 min
Ran 1 mi, 14:03 min
Ran .51 mi, 6:05 min
Ran .50 mi, 6:44 min (didn't pay good attention to pacing on this interval)
Ran .25 mi, 3:05 min
Ran .25 mi,  3:04 min
Walked .28 mi, 5:04 min

8 Miles on the Raleigh Greenway

Today's assignment was 8 big ones, and I'd been wondering how it would go. I was a little late getting started, because I took some time to roll my feet over a frozen water bottle I keep in the freezer.

I decided to run on my own on the Crabtree Creek and Shelley Lake trails this morning, rather than starting with the Galloway group, but was delighted to run into my Galloway pace group near the end of Mile 2! I ran/walked 1:1s with them for about 4 miles, and I think that hanging with them helped my pace a bit. My right toe bridge started hurting as usual, though a little later today, so I had to slow down a bit. They were doing 10 miles today, and since I only had 8 to do, I turned back toward my car at one point, while they went on.

The weather was overcast this morning, but still pretty humid, I thought. Still, it was a nice morning for a run outside!
I feel a little better about my run today. No mile splits above 18:59 (yay!), and more mile splits below 18:00. My average pace today was 18:11, a nice improvement over last week's 18:39 average pace. Was the improvement a fluke? Stay tuned for next weekend's long run!

1) 18:42
2) 17:59
3) 18:09
4) 18:58
5) 17:46
6) 17:39
7) 18:52
8) 17:26
.03) 0:32

Two Mile Milestone

Today I ran for two miles straight without walk breaks! Yay! Okay, it was on the treadmill, which made it easier, but still, it's a nice milestone. Now I have a 5K without walk breaks in my sights.

Walked .58 mi in 11:48 to warm up

Ran 2 miles in 30:06

Walked 0.54 mi in 10:03 to cool down

Making Speed Progress (and in other ways too!)

I had another mile speed test, and despite a poor night's sleep last night, it went pretty well! Nice to see some progress, that's for sure! In fact, I think that's why I've been rather grumpy and negative about my workouts the past couple of days. I'm frustrated about my slow speed (especially on the weekends), as well as the pain in my right toes (which only happens when I run!). Here's this hobby, this sport that I enjoy, and it's causing me some stress and pain. *6!^$#@#

I need to keep the big picture in mind, though. This isn't reading, or stamp collecting, or another hobby that is more sendentary. It's a hobby that makes me want to push myself to get better, both physically and mentally. It's also become a very social hobby for me, which is one of the best (and very motivating) reasons to keep at it.

Good news is that the grumpies are starting to lift a bit. I need to remember to do other things besides running to balance out my free time a bit, in part to give my body and my mind a rest.

So, here are the numbers:

Walked 0.52 mi in 10:08
Ran 1 mile in 15:03
Ran 1 mile in 11:58 (Mile Test)
Ran 1 mile in 13:58

Yesterday's Raspberry

Yesterday's workout got a raspberry, but I was glad I did it once it was over! (I was also glad it was over!) My assignment was a 60-minute ride on the stationary bike at the gym. I was dragging yesterday, so I didn't get to the gym until early afternoon. (My normal workout schedule is early morning, pre-work.) Saturday's running grumpiness was creeping back into my workout, and then I had to ride on the "icky" stationary bike, since someone else was using "mine." It was interesting, though...once I hit the 15:00 mark, the ride got much easier mentally. I knew I could finish it once I got a quarter of the way there. Funny how that works, those little benchmarks in our heads. When I'm running, the current mile seems more doable once I've covered four tenths of that mile--"downhill from there."

Anyway, I ended up riding 10.2 miles in 60 minutes.

After I got home from the workout, I decided to call a nearby Foot Solutions store to find out their hours. As it happens, they were open yesterday because of North Carolina's tax-free back-to-school shopping weekend. I called at 4:20 PM, and was at the store 20 minutes later! They were closing at 5:00, but the lady stayed open longer to evaluate my feet. The consulation was very interesting, and included some computerized measurements of my gait. I explained the issues with my right toes and the pain after 2-3 miles, and she agreed that custom made orthotics may well be the way to go ($400 a pop there, expensive whether I get them at Foot Solutions or through the podiatrist!!). So, we're going to try a special toe pad first, which I should be able to pick up later this week (hopefully before Saturday's long run!). It felt good to make some progress on having my right toe bridge feel better during my runs.

This morning, I was back on track, at least in terms of an early morning workout. I felt pretty tired, and was eyeing the shorter end of my 30-40 minutes elliptical assignment. when I first started. By the time I hit 30 minutes, though, I was good for another 10.  2.82 miles in 40:03 minutes, before it was all over.



Image above from http://www.publicdomainpictures.net/view-image.php?picture=raspberry-background&image=3424

A Grumpy Run

Today's long run was on the American Tobacco Trail from the White Oak entrance, one of my all-time favorite places to run now, but it was a "grumpy" run! Actually, I was the grumpy one, not sure why, but I just couldn't shake "grumpy" loose this morning. Ah, well, at least I finished. It marked the end of this recovery week, so it was a pretty short one, 6.5 miles in 2:01:09.

I tried run/walking 1:00/1:00 for most of today's run for a change of pace. As usual, I started to fade in Mile 3 when my right toe bridge started hurting. *sigh*

Mile splits:
1) 18:23
2) 18:10
3) 18:34
4) 19:01
5) 19:00
6) 18:34
.50) 9:26


Image from www.flickr.com/photos/travelpig/33313158/

Another Run/Walk in the Books

Last evening's plans to run outside after work were thwarted by a thunderstorm! So, it was back inside on the treadmill for a 3-mile run/walk. The assignment was to walk .5 to warm up, then run/walk 2 miles doing a 4:1 minute run/walk ratio, with 6*2:00 pick-ups, then walk another .5 mile to cool down. (You see where this would've been easier outside?!)  It was a little awkward on the treadmill, but I finished up 3.03 miles in 47:01 minutes. I was surprised that I survived doing the pick-ups on the treadmill--they're a little easier outside!

Back in the Gym Today

After yesterday's outside walk, I was back in the gym this morning for a 50-minute bike ride, plain and simple. 8.51 miles in 50 minutes, and that was it (well, that and a good stretch). 50 minutes is a little longer than I usually go on the bike actually, so it was a little bit of endurance work. My legs are still appreciating the recovery week. I'll do a little bit of runing tomorrow, rest on Friday, then run/walk 6 miles on Saturday.

Recovery Week

I'm enjoying this recovery week, I must admit. I've been a little tired lately, the kind of weariness that feels like it's coming from pushing myself in the heat. So, yesterday I did an elliptical workout (2.9 miles in 40 minutes) and a little bit of upper body strength training. This morning's assignment was a 2-mile walk, so I went to a nearby neighborhood and completed 2.05 miles in 40:07 minutes. I pushed a little bit to get my average pace under 20:00, and ended up with  19:34 average pace, okay for a recovery week. My walking pace is something I need to continue to work on, especially outside and away from the assistance of the treadmill's belt and gym air conditioning.

Some Calf Exercises to Check Out

One of the runners in my pace group was having Achilles tendon issues yesterday, and as it happens, one of the running blogs I follow and checked this morning, RunnerDude's Blog, had a new post about calf exercises, which can help with Achilles tendon issues! My running coach prescribed calf raises to me early on, and of all the exercises she's told me to do, calf raises have been the most neglected. In the YouTube video below, RunnerDude demos several good calf exercises and stretches. The video moves quickly and has some good background music. Check it out!

This Year's Long Run/Walk Distance Record

I ran/walked on the Crabtree Creek and Shelley Lake trails in Raleigh this morning, and since last weekend's run was so hot and humid, I started at 5:45 AM instead of 6:30. Fortunately, the temperatures were a little cooler this morning, so the cooler temps combined with the earlier start made for a much for comfortable run this morning! I used the same system of trails that my local Galloway program ran on this morning, and it was fun seeing so many people I know out on the trails. The encouragement both ways was a lot of fun! Since I started early and kept going, I ran/walked most of my miles on my own, but rejoined my old pace group for a couple of miles toward the end, and did a 1:1 run/walk ratio. Nice change of pace there. I ended up with 9.61 miles in 3:00:01, a little longer than I was supposed to go (9 mile assignment for the day), but I felt good enough that I decided to go for three hours of forward motion on my feet. My average pace, while still slower than I want it to be, was 9 seconds faster this week than last week. That's heading in the right direction, thank goodness. *Breathing a sigh of relief!*

It felt good to run in new shoes, the Brooks Dyad 6 model, but my right toes are still hurting after about 3 miles. *sigh*

On the weight loss front, I'm down 4.4 pounds for month of July--yay!

Mile splits:
1)19:18
2)18:55
3)18:30
4)18:49
5)19:34
6)18:50
7)18:58
8)17:59
9)18:29
.61)10:37

[Picture of Shelley Lake by David Wehrs on Flickr.]

Spring Cleaning and Thoughts on Blogging

Today's my usual weekly rest day from exercise, so I've been doing a little spring cleaning on my blog here. Nothing much notable to the average reader, mostly just checking blogs in my blog roll, links in my fitness-related list, things like that. I've added some blogs to my list this week, and deleted a few today that haven't been updated in a number of months. It's made me a little pensive about blogging runners I've connected with over the past few years, and how people come and go in the blogosphere, as well as in the running world. I must say that I enjoy the way the blogs help connect runners throughout the world. I've often delighted in coming across cool running blog posts of strangers in other cities or countries, and leaving a comment of congratulations or encouragement there. Of course, part of it is payback for the random running bloggers who have stumbled upon my blog and left a nice note. Have you ever done that?

More Treadmill Time

This morning's run included some endurance work. After warm-up, my assignment was to run 1.75 miles without stopping, then 2*3:00 running/0:30 walking, and a quarter mile of walking to cool down. Since I was on the treadmill (as usual during the week), I decided to push the pace a little bit. This wasn't a speed workout, but I decided to start making the Tuesday speediness count for something. It worked out pretty well, with a sub-15:00 avg. pace after warm-up. It was just fast enough so that I felt just a little stretch, but not too much. (I still had a full day's work ahead of me!)

The numbers:
Just walked 0.52 mi, 10:00
Ran/walked 2.51 mi in 37:08 (14:47 avg. pace)

Afterward, I stretched my IT bands, quads, and hamstrings, then did some core work and upper body work with the dumbbells. I was going to use the 10 lb. weights, but the personal trainer had swiped them to work with a client. I was a little disappointed, as I was determined to work my way up from the 5 lb. weights, starting today. Oddly enough, the smallest dumbbells left on the rack were huge, like 25 pounds or something! I saw some smaller, beat-up looking ones on the side, so I went to investigate. I picked up one 8 pounder, found the matching 8 pound dumbbell, and decided to use those instead. I'm glad I did, because my biceps are plenty sore this evening! Yep, it'll be 8s for the biceps for a while!

Tired From Yesterday's Speed Workout

This morning's assignment was 30-35 min. on the bike, easy resistance but high cadence. My legs were so tired from yesterday's speedwork, followed by time at the mall right after work, so I wasn't very speedy this morning. I finished with 5.82 miles in 35:02, about 6 min. miles. Ah, well!

Yesterday's speedwork of mile repeats went well enough, as I hit my goal times. Both miles were supposed to be sub-13:00.

Walked 0.50 mile in 9:20

Ran 0.50 mile easy in 7:38

Ran 1 mile in 12:48 (3:00 minute rest afterward)

Ran 1 mile in 12:45 (yay for a negative split!)

Walked 0.28 mile to cool down

Afterward, I thought, "Eh, no big deal, really." But my legs (and body) are tired today! I hope I'll be able to get to bed early tonight.

New Races on the Schedule!

Last night, I finally committed to three races by actually registering and paying for them. I'm excited about all three of them, and am happy to have something more concrete to focus on!

First up will be the Mebane on the Move 10K in Mebane, North Carolina. I ran this race in 2009, so I'm looking to beat last year's time on this course. Mebane is a small city between Durham and Burlington, so the field isn't as big as others. Interestingly enough, I saw an interesting mix of people I know at last year's race, including a fellow runner and Facebooker (we met for the first time at MOTM, but were on the lookout for each other), the current president of the North Carolina Road Runners Club, and a college classmate.

After last year's race, I drove back to Durham and completed 14 additional miles to make it a 20-day as part of my marathon training. I'm relieved to say I won't be doing THAT this year, so I'll be able to give a little more to the 10K race!

I've also signed up for the Magnificent Mile, which will be in Raleigh, North Carolina. This will be my third time to run this race, and I'm looking forward to this one too. Last year, this race came the day RIGHT AFTER the Mebane on the Move 10K (+14 additional miles), but I was determined to run the "Mag Mile" anyway. This year, the Mebane on the Move 10K and the Magnificent Mile are 8 days apart, plenty of time to recover from one and race the other! Yay! I'm looking forward to beating last year's time, but I'm not sure if I'll be ready to beat my 2008 time. We'll see!

My third race is the Outer Banks Half Marathon, which will begin in Nags Head, North Carolina, and finish in Manteo. This will be my second half marathon, and first time doing this race. I tried the Outer Banks Marathon last year, but was DNF. I'm training for a half marathon PR, and am hopeful that I'll be thinner and in better shape by mid-November.

I'm feeling pretty optimistic about seeing some improvements in time, as long as I keep training and working on my weight. Stay tuned! :)

The End of Another Running Week

I had a good workout this morning, a ride on the stationary bike (8.1 miles in 45:01 min) followed by some stretching and core work, as well as some upper body strength training. I'm kinda tired, and my biceps are  a little sore, but it's all the "good" kind of tired and sore. Know what I mean? It's just the right amount of "tired and sore" to get me into bed at a decent time tonight, not a bad idea anyway since tomorrow's the beginning of another work week.

In a week that included my normal 3 days of running, 3 days of crosstraining, and a rest day, I run/walked 16.53 miles this week, my highest weekly run/walk total of the year. On one hand, it doesn't sound like very much, especially compared to many other runners I know. But on the other hand, I'm just tired and sore enough that I feel like I gave it a decent amount of effort this week, especially considering the summer heat here in North Carolina.

All Pacing Bets Were Off Today!

This morning's 9 miler was another one on the American Tobacco Trail in Apex, an area of the trail I really enjoy! I decided not to worry about my pace today, though on this side of it, I wish I'd gone faster. It was pretty warm (high 80s early this morning, I'd bet, and pretty darn humid!), though, so I'm just going to try not to worry about it! Interesting to note that my fastest mile was my last one, which tells me I had some gas left in the tank, though not much sweat left! :) I have another 9 miler next weekend, so it'll be interesting to compare.

I saw my first ATT snake today, a big, long, black one. I wonder what kind it was! It helped with my pace for a few yards! :)

I used my new pink iPod Shuffle this morning and enjoyed it a lot! I don't know yet how to find a particular playlist on it, so I just listened to the "All" list today. I added some new-to-my-iPod-library songs last night (transferred from an old iPod that has almost died), and those were fun to listen to today. It was also nice not to have to carry or wear my bigger iTouch this morning, especially since I was out there so long.

1)18:30

2)18:31
3)19:01
4)19:15
5)19:01
6)19:26
7)19:02
8)18:53
9)18:13

Hill Work on the Treadmill

Today's workout was a 4 mile run/walk, with three miles on incline running on the treadmill and a mile's worth of walking, broken up into quarters. The first running mile was at 2% incline, Mile 2 was at 1%, and Mile 3 was at 2.5%. It wasn't as bad as I expected, during or after. I'm tired now, but not as much as I expected. Total run/walk miles today: 4.03 in 63:01. I'll take it.

I enjoyed co-hosting the Runners Roundtable Podcast earlier this week! It was about Dick Beardsley's running camp. One thing I learned from the two campers who were part of the show was the importance of core work to running. That's one of the big things they took away from the running camp (which sounds like a blast, by the way!). I've been a little slack with the core work on a regular basis, but it sounds like it's something that deserves to become a permanent addition to my weekly workout plan.

You Know What Tuesday is....

...another speed workout. It went pretty well today, I think, though I'm definitely tired!

Ran/walked 1 mi at 16:31 doing a 2:1 run/walk ratio  to warm up.

Ran 1 mi at 12:52 (Assignment was a 13:00 min. mile)
Ran 0.75 mi in 9:38 (Assignment was 8:00-8:30)
Ran 0.50 mi in 6:06 (Assignment was 6:00)
Ran 0.25 mi in 3:03 (Assignment was 3:00)
Walked 0.35 mi in 7:07 cool down

In other news, I'll be a co-host for the Runners Roundtable Podcast this evening with Mike and Albert. We'll start talking about Dick Beardsley's Running Camp at 6:30 PM Eastern Daylight Time. With work in between, it's turning into a pretty busy day! :)

Another Long Run/Walk in the Books

Yesterday, I had another 8 miler on tap, after last week's "rest" week. I hoped to hit something close to an 18:00 average pace, so I returned to the relatively flat and shady American Tobacco Trail's White Oak trailhead for the second time. On this outing, I decided to turn right instead of left, and off I went. I started out hitting my target pace, but perhaps it was a little too fast, especially Mile 2. I started out the run/walk with music in my ears, and that might've had something to do with the faster pace at the start too.

I had the usual pain in my right toes, but it came a little later yesterday. Perhaps it was because I ran into a couple of fun acquaintances from the Galloway running group and stopped to chat for a couple of minutes, giving me a chance to wiggle the toes a bit before resuming the run. I ran out of water in the last mile, which tells me I need to take more next weekend, even if it means making sure I pass my car while I'm out.

I ended up finishing 8 miles in 2:26:48, about the same pace as my last 8 (okay, 8.18) miler two weeks ago, I was a little discouraged by that, hoping I'd see some pace improvement this week. I remembered a recent comment by Johann, though, and decided to compare similar workouts for some clues. I was surprised to see that yesterday's run/walk had an additional 1100 feet of ascent over the last 8+ miler that I did on the same trail, but in the opposite direction. Hmmm, a little extra "hill work" was good for me, I think, even if I didn't speed up for it.

I was also pretty pleased by the three sub-18:00 mile splits below, the most I've had in some time. Although my coach hasn't given me any pace goals for my long runs yet, I'm eager to see some improvement without overdoing it.

1)17:57
2)17:19
3)18:22
4)18:27
5)17:53
6)19:00
7)19:11
8)18:35

I found the photo above on Flickr of the White Oake section of the American Tobacco Trail where I've been running, though taken in the fall, I think. It's such a nice place to run! Just wish it didn't take me 30 minutes to get to this particular trailhead.

Working on Endurance

This morning I had a 3 mile run/walk that included running 1.5 miles straight without walking! Knew I could do it, and now I'm glad it's done. I'm looking forward to increasing my running distance in the months ahead! I finished 3.2 miles, actually, in 50:00.

I'm looking forward to another 8-miler on Saturday, especially since my weight loss is back on track. Every little bit helps, especially in this hot weather we're having!

Speedwork Tuesday (Mile Test)

Today's speedwork assignment included a mile test to check on my speed. Like the whimp that I am (sometimes!), I opted for the treadmill. The last mile test on a treadmill ended in a 13:18 back on March 13. The last mile test I did outside was last month, a downhill course, where I clocked in the neighborhood of 13:45.



Today's workout:

Walked 0.50 mi in 10:11 (warm-up)
Ran 1 mi in 15:23 (target was 15:00-16:00, easy)
Ran 1 mi in 12:29 (was supposed to be @ 100%, but I still had energy in the tank at the end)
Walked 1 .15 mi in 20:09 to cool down

Eh, pretty good, but I could've gone faster. Safely? Dunno, but I could've. I was just shooting for a sub-13:00! :)

Comparisions: Good or Bad?

I've been thinking a lot about comparisions lately. Runners, as a group, do this a lot, with the desire to set PRs at distances or on particular courses. We compare our times on races, and we also compare ourselves against each other. It's part of the competitive nature of sports that have a measure (like time or score) attached to it. Numbers talk.

One of the interesting things about running, though, especially for those of us at or near the back of the back, known in some circles as Pengiuns, is that even when I'm encouraged to "run against myself," it's hard not to compare myself to others, and sometimes it's discouraging! I've heard other "Penguins" feel this way too.

That being said, I love running, and I want to improve. I've been thinking lately, though, where's the line between "healthy hobby" and "this is work, like another job!" My improvements this year have been imcremental at best, sometimes nonexistant thanks to  injuries, a hilly course, or a hotter-than-usual day. Sometimes, after my long runs, I think I should've pushed the pace a little harder. While I'm out there on Saturday mornings, though, I'm thinking, "This is my time to exercise and relax, darn it!" I don't worry much about my long run pace until after I've gotten home and hooked up my Garmin to the computer.

So, I've been thinking about things I can do to take things up a notch for improvement. The heat of the summer might not be the best time to compare times, but I do have last summer's times and distances to compare. My coach has me building my long run mileage up a little more slowly than I did last summer, so maybe it is a good time for me to working on pacing a little bit. I asked my coach about long run pacing, and she said not to worry about it. Easier said than done! :)

In my quest to get faster, I'm working on my weight, and have bought some new songs for my iPod. Now, I think I'll come up with a list of mantras. My training schedule is one thing that's pretty set, thanks to the running coach, who I'm happy with. She does leave the upper body weight training up to me, though, and I haven't done a good job of being consistent with that.

What are some things you've done that have resulted in improvements in running?

Today's Humid Long Run/Walk

Eventhough this is a recovery week for me, I had pretty high hopes for today's 6 miler. I decided to join the Galloway group on the Durham end of the American Tobacco Trail this morning, eventhough I'd be running a shorter distance (6 miles), as well as my own run/walk ratio. Eventhough the temps were a bit cooler, it was as humid as I've "seen" it this summer. By the time I'd finished, I was soaked with sweat!

I ran/walked with the group for the first 3 miles, then turned around to head back "home." I was hoping to average sub-18:00 today, but it was a struggle, thanks in part to the humidity. Still, I wish that I were tougher on days like today. Could I have pushed myself a little harder? Probably so. *sigh* I ended up finishing 6 miles in 1:48:26, for an average 18:05 pace, so close and yet so far from my sub-18:00 goal!

When I got home and synced my Garmin, I started looking back at my times, as well as my weight, from a year ago. A year ago today, I did 12.5 miles at an 18:14 avg. pace, and weighed about 10 pounds less. I thinking that if I can take that 10 pounds off this summer, that will help a lot! It's part of what I'm working on with my 100-Day Challenge. In fact, I'm planning to run my next race, the Mebane on the Move 10K, on September 11. Two months, ten pounds? Doable, I think.

Miles splits today:

1) 18:03
2) 18:09
3) 17:15 (yay!)
4) 18:27
5) 17:58
6) 18:33

Fad Diets Gone Organic

Over the long weekend, I caught up on some of my favorite podcasts, including Fat 2 Fit Radio. One of the episodes I listened to mentioned Kirstie Alley's new show, "Kirstie Alley's Big Life," as well as her website. Her show didn't get a favorable review on this podcast, and since I don't get A&E at home, I can't check it out to tell for myself. I was surprised by Alley's website, though, which isn't about her career at all, but about a line of organic weight loss products called Organic Liaison, which she endorses and uses (I guess!). It seems like she's hung up her acting career, and that this is her version of making money on late-night infomercials. I hope she is able to show the skeptical likes of me what-for by losing a lot of weight and keeping it off with her program. I guess I'm not surprised that there's a diet out there that uses the word "organic" in its name now. I don't know anyone who's tried this Organic Liaison, do you?

Recovery Week In Progress

I've been low key about blogging this week, since this is a recovery week on my schedule.

Monday: 2.91 miles on the elliptical machine in 40:05 minutes
Tuesday: Walked .50 mi in 10:01 min to warm up, then ran/walked 3.11 miles in 50:07 min on the treadmill
Wednesday: 5.69 mi in 35:00 min on the bike
Today: Walked 3 mi in 55:03 min

Tomorrow's my usual rest day, and Saturday I'll run/walk 6 miles. Some recovery weeks, I'm pushing the envelope, but this week I've enjoyed taking it down a notch for a few days. I have tried some different metatarsal pads over the past week, and the right toe pain is approaching sooner than without them. I was hoping for the opposite reaction! Ah, well.

Sunday Workout and 100 Day Challenge Update

I enjoyed the gym this morning. There were more people there than I expected, considering it was a holiday, but I was a little later than usual (after sleeping in and puttering). Did 8.03 miles in 45:02 min on the bike, then 1.62 miles in 30:03 min on the treadmill. Had a nice, long stretch afterward to give my IT bands some TLC, then did 60 ab crunches on the ball. I usually feel pretty hurried at the gym, so it was nice to feel like I could take my time.

Nine days into my 100 Day Challenge, things are going pretty well. Today is my 9th day, and I've lost 2 pounds, walked 126,861 steps (an average of a little over 14,000 steps per day, thanks to a couple of long runs), and drunk the requisite water for 8 of 9 days. I've been hoping for a faster rate of weight loss, but I need to remember just to stay the course. On the other hand, I'm pleased with my walking steps, especially in the summer heat.

Nice 8+ Miler Today

This morning, I decided to shake things up a bit and run a different section of the American Tobacco Trail, and I was glad I did! It was a bit of a hike to drive to the White Oak trail entrance in Apex, but it turned out to be a very nice run, all in all. My assignment for today was to run 8 miles, and I was looking for something flat, since my right IT band has been bothering me. The Raleigh Galloway group was running another hilly course this morning, so while I missed the group run, I enjoyed striking out on my own! The course I ran/walked today was mostly hard-packed dirt, very well shaded (lots of big, tall trees!), and no big hills. The grade going out was slightly downhill in parts, so uphill heading back toward my car, but it didn't bother me most of the time. I ended up doing 8.18 miles in 2:30:01, a distance record for me this calendar year. My average pace, 18:20, was 8 seconds per mile faster than Thursday's 4-miler, and 1:21 min. per mile faster than last week's 7-miler (though not a fair comparision, really, since last week's course was hilly!). It's nice to see some improvement in my long run speed, though I should credit this morning's cooler, less humid temperatures as a help as well. So many variables to consider! Still, I'll take a decent run/walk when it comes.

My IT band did okay today, but my right toes still started hurting just before 3 miles. I did try some new metatarsal pads this morning, and they really didn't help. *sigh* I did discover, though, that when I stopped and wiggled my right toes for a minute or two, that helped my toes feel better.

Mile splits:

1) 18:24
2) 17:39
3) 17:44
4) 18:36
5) 18:49
6) 18:36
7) 18:55 (more walking)
8) 18:14
.18) 3:04

Still Out There

I just realized it's been a few days since my last post here! I'm still running and working out, but have toned things down a bit to nip IT band issues (right leg) in the bud. I had a nice 4 miler outdoors yesterday, as I've taken yesterday and today off from work. Monday is a university holiday in honor of Sunday's July 4th holiday, so I'm enjoying an extra-extra long weekend! I helped my department finish the 2010 fiscal year (which ended June 30), so I'm enjoying some R & R.

I plan to post about tomorrow's long run later this weekend.

Another Mileage Milestone

Yesterday's long run/walk was a tough one, the hardest of the season for me. I finished 7.02 miles in 2:18:11, and finished is the operative word here. The 19:41 average pace is one many walkers can beat. It was a warm and humid morning, though, and speaking of walking, most of the last mile and a half was uphill. I walked most of that. It was my highest long run/walk/walk mileage of the year, though, so I guess that counts for something. Also, I've finished the running week with 14.58 run/walk miles, a 2010 high as well.

Part of my problem yesterday was that I tried some metatarsal pads yesterday. I went back to the podiatrist on Friday, and he gave me some to try before considering custom made orthotics ($400-500 not covered by my health insurance) or surgery to shorten the metatarsal bones (yikes!). I must have misplaced (not lost, incorrectly placed) the metatarsal pads, as my right toes started hurting around Mile 2, instead of the usual Mile 3). Eventually, I sat down on a bench, pulled my shoe off and detached the pad from my sole insert. The sticky on the bottom of the pad was gone then, so I tossed it, put my shoe back on, and continued. *sigh*

Meanwhile, I've started another 100-Day Challenge. I did this last year with some success. It's time to refocus on my weight loss, so I'm doing it again. The scoop is that I've created a spreadsheet on Google Docs, and I'm going to track my weight, pedometer steps, and whether or not I've drunk 64 ounces of water on each day. My goals will be to lose weight (of course!), walk at least 10,000 steps daily, and drink at least  8 cups of water each day.

Yesteray's Run on the Incline

Yesterday's running assignment was 4 miles of run/walk, with 3 of them running. I opted for the treadmill again, as I continue to be a wuss in the heat, at least during the work week. (I'll run outside tomorrow morning.) 2 of the running miles were at a 2% incline, and 1 running mile (the middle one) was at a 1% incline. I had quarter mile walk breaks at the beginning, end, and between each mile. Let me tell ya, that was a pretty tough workout for me, tougher than I thought it would be! I finished 4.02 miles in 63 minutes, a few minutes faster than my long run pace.



The treadmill picture is from http://www.fotosearch.com/clip-art/treadmill.html Since I work in for a university library, and use the treadmill a lot, maybe this should be my unofficial logo. What do you think?

Thank Goodness for Air Conditioning!

Okay, I've been a wuss this week, at least when it comes to the heat and working out. Granted, two out of three workout assignments this week have been on gym equipment, so I have an easy out!

Monday:
3.02 miles in 41 minutes on the elliptical, plus some core stuff

Tuesday:
SPEED WORKOUT
Walked 0.21 mi in 4:07
Ran 0.54 mi easy in 8:00
Ran 1 mi in12:47
Ran 1 mi in12:42
Ran 0.50 mi in 6:04
Ran 0.50 mi in 6:01
Walked 0.27 in 5:07

I rested 3 minutes between each interval. The miles were supposed to be sub-13, so I was happy to nail that. My half miles were supposed to be sub-6, not quite there.

Today:
Recovery bike ride, 6.23 miles in 42:00. I'm a bit tired this morning.

Weekend Workouts

Yesterday's long run/walk was an "H" trifecta: hot, humid, and hilly! I got it done by starting early and taking advantage of the Galloway water stops. In the end, I completed 6.62 miles in 2:10:21. It was a good bit slower than last week's pace, but I didn't worry about it yesterday. I still ended up between pace groups, faster than the group I ran/walked with last year, but not fast enough to join the next group up. Maybe I'll get there as I continue to lose weight.

My body has been tired today, but I hit the gym anyway. My assignment was to bike 30-45 minutes, depending on how my legs felt. My legs weren't sore (except for my knee, which got banged by a chair after the run was over!), but I'm just feeling tired today, so I ended up riding 6 miles in 36:03 on the stationary bike. It wasn't a very hard ride, but I still came home and took a nap!

Walking Machine

Today's assignment was 45 minutes of brisk walking, so I decided to head outside to a nearby neighborhood instead of going to the gym. When I started, I forgot about the "brisk" part of the workout, as I was enjoying being outside. Then I realized I needed to pick up the pace! I ended up doing 3.28 miles in 1:05:01, a longer workout than I'd planned, especially before work, but it was great to start out the day outside! My mile splits are below:

1) 21:37

2) 19:37

3) 18:39

.28) 5:07

Meanwhile, here's a fun little photo from the San Francisco Chronicle:

 

Bob Schneeveis of Palo Alto demonstrates his battery-powered "Walking Machine." Chronicle photo by Michael Maloney

Another Speed Workout in the Books

Today's speed assignment was 3 mile repeats between 13:00 and 13:30. I looked at this with a hairy eyeball, but decided to see if I could have negative splits, to boot! First , I warmed up a little.
Walked 0.25 mi in 5:00
Ran 0.53 mi in 8:02
Ran 1 mi in 13:21
Ran 1 mi in 13:14
Ran 1 mi in 13:12
Walked 0.27 mi in 5:03

I wish I could claim this workout on the road, but alas, it was on the treadmill, which is an easier way to go. Still, it was a good workout for me.

Longest Run of the Year!

Today's scheduled 6-miler turned out to be my longest run of the year! :)

I started out about 6:20 this morning in the Crabtree Creek area of the Raleigh Greenway System, and got a couple of miles in early before meeting up with the rest of the Galloway group. I saw some other Gallowayers on the trails getting in some early mileage before the group run as well, which made me feel a little "hardcore" like I think they are! :) After walking an extra quarter of a mile with the pace group, I started my own run/walk routine. It was a warm and muggy morning, but not quite as bad as I expected. I enjoyed stopping at the Galloway water stops and allowing the pace group to catch up with me. Since George is one of the pace group leaders for that particular group, it was fun chatting with him as well as the others for a couple of minutes. Toward the end of the run, one of the runners actually caught up with me, as he was in the mood to go a little faster than the group was going (and I was following my running coach's orders), so we had a nice chat. Herb is in his 80s, and is a real inspiration to me! I enjoyed talking with him so much that I ended up going an extra half mile today, finishing 6.5 miles of run/walk in 2:00:03! It was a long time to be out there, and it was slow, for sure, but it was one of the nicest runs I've had in a while.


Picture of Crabtree Creek above from http://www.flickr.com/photos/tmartin/3448508863/

This Week's Treadmill Runs

It's HOT here in central North Carolina, so I've enjoyed my treadmill runs this week, I must admit! Tuesday's run was a little bit of a speed workout, but not a big deal, really (3.62 miles in 52:52). For yesterday's run, I did some incline work on the treadmill, 1% at first, and 2% later on. I worked up a good sweat doing that (3.75 mi in 1:06:16)!

Tomorrow's run/walk assignment is a 6 miler, the most I've done in a while. I'll be running outside, and it's going to be another scorcher, so I hope to get an early, early start.

Decent Run Today!

I joined the local Galloway training group again for my run today, as I enjoy the people, the running comraderie, but I did my own run/walk assignment. (I continue to hope I'm not causing any ill will or confusion by doing this!) My Garmin Forerunner battery died before I completed my 4.2 mile assignment, but it did record 3.92 miles in 1:07:50, which was a 17:18 overall pace for me, pretty darn good for a long run for me, especially since it was pretty hot and humid at the start.

1) 19:44 (walked the whole mile)
2) 13:44 (ran the whole mile)
3) 17:59 (ran/walked, going uphill)
.92) 16:23 (ran/walked, going uphill)

At the halfway point, we stopped at the Galloway water stop, and noticed that someone down the street was on the ground! It was a neighborhood runner who had passed us on the other side of the street, it turned out. There were several nurses in our group who went down to help and stay with him until help arrived after the 911 call. Scary stuff, and reminded me of the importance of drinking water and being mindful of how I'm feeling out there!

Recovery Week Continued

So this continues to be a low-key week, exercise-wise. It's been a nice change of pace, which unsettles me a little! Am I losing my passion for running? I don't know about that, but I'm certainly discouraged about the pain in my feet (at around 3 miles), and I'm going through road race withdrawal. I'm signed up for an 8K that happens tomorrow, but that distance is beyond my pain threshold, and my coach has encouraged me to take a pass on this nearly-5-mile race. *sigh* I should look for some 5K races coming up, but haven't yet. I do have a 4-mile run/walk tomorrow morning, so hopefully I'll get my "sea legs" back.

Meanwhile, the Second Empire Grand Prix Series luncheon is coming up next month, and that's definitely something to look forward to! More good news is that the Duke women's open team that I formed for the Run for the Oaks ended up finishing 3rd in the corporate cup series! So, we're getting another plaque and a check for $35! I'll be splitting the winnings with the other two ladies on the team, so it doesn't look like I'll be quitting my day job to become a professional runner! Oh well. :)

Recovery Week

So, this is a recovery week for me. Brennan schedules me for three "hard" workout weeks, followed by one "recovery" week, to let my body rest for a bit. I still work out, but it gives me a chance to recover a little bit. At first, it felt a little strange, but now I kinda look forward to that fourth week of low-key workouts. Since this will be a busy week at work, I'm thankful for the shorter workouts, too.

George and I enjoyed a short getaway to Emerald Isle, North Carolina, from Sunday to yesterday, where we gathered with some other family members to break in my sister's newest rental house on the beach. We helped hang pictures and arrange things, and it was fun to help out, in addition to getting a little extra exercise. :) We also enjoyed the hot tub and pool for a bit, in addition to the beach, and as an added bonus, my uncle gave George, Emily, Laura, and me a long tennis lesson Sunday night! The tennis lesson was great exercise, and I'd forgotten how much I enjoyed the game! Now I want a new tennis racquet and lessons!

First Raleigh Galloway Run of the Season!

Today was the first Galloway run of the season, and it was fun seeing old running friends and meeting new people! I really enjoy meeting new runners, so this morning was a treat for me! It was bittersweet, though, because I couldn't stay with them. I had my own run/walk intervals to do, so it was a little tough to leave the group behind. I did my first mile before the group started, so I had another 4.5  to do once the groups were given the signal to start out from Raleigh Running Outfitters on Six Forks Road. I followed the same course the rest of the group used, but had to go beyond the turnaround for my extra mileage. Once I started running by myself, it was fun to see the other groups as they passed me after their turnaround (and before I got beyond the turnaround).

As usual, my right foot started hurting at about mile 3. *sigh* I'm beginning to look forward to those orthotics, eventhough they're expensive.

Total for the day: 5.5 miles in 1:43:11


Afterward, a bunch of us met up at Panera Bread down the road. It was especially fun to walk with a fellow Gallowayer, Eric, who is one state away from completing a marathon in all 50 states. He'll be completing that last marathon in Alaska in mid-June! How cool is that?!

Tuesday on the Treadmill

I did yesterday's speed workout on the treadmill, and let me tell ya, it's sooo much easier running on the treadmill. That's a good thing, and it's a bad thing. My assignment was to walk a half mile to warm up and another half mile to cool down, with two 1-mile repeats @ 13:00, with a 3-minute rest in between. I would've been hard pressed to hit the 13 minute mark on the roads, but I was able to nail it on the treadmill.  Well, okay, I'll be honest, it was pretty hard to do on the treadmill, and I was relieved to be able to do it! It was a nice confidence booster, to be honest, but I know it's not reality--yet.

Final results:
Walked 0.52 mi in 10:05
Ran 1 mi in 13:09
Ran 1 mi in 13:00
Walked 0.56 mi in 10:06

Running With New Shoe Inserts

I ran at Shelley Lake yesterday morning, and eventhough it was early (around 7 AM), the humidity was pretty thick already! I had the new Sole inserts in, and was hopeful that it would be a good 5 mile run/walk along Shelley Lake and Crabtree Creek. Although I don't usually run with music outside, I had my iPod with me yesterday for a change of pace. Things started out well, but then the right foot pain returned as usual just before mile 3. :( I didn't have any problems with the plantar fasciitis on my left foot, which was a good thing, but the right foot pain was bad enough that I increased my walk breaks, and my running intervals were slower too. Of course, the bottom fell out of the clouds while I was out there, as a big thunderstorm rolled over! *sigh* We've been in need of rain big time, so it's hard to complain too much, but I'd rather it waited til I was in my car!! At the end of the run/walk, it was 5 miles in 1:33:27. Stinky time, but I made it in.

A Busy Galloway Weekend

It's been a busy weekend, much of it filled with Jeff Galloway-related events!

George, my better half, is going to be a pace group leader for the Raleigh Galloway group this season, so we were invited to the program director's home Friday night for a party, and Jeff Galloway was there. It was really nice to chat with him and  quite a few others Friday night.

Yesterday morning was our annual Galloway kick-off for the new season, which starts next weekend. It was a great turnout at the art museum auditorium, fun to see "old" friends and meet some new people. Afterward, George and I both participated in the running school taught by Jeff Galloway at Rex Wellness Center in Raleigh. Between the kick-off and the running school, I got a wealth of information, and left with a good bit to process. During a break at the running school, I had Jeff Galloway sign my training log, and one of our classmates took a picture of George and me with  Jeff.

Sole Sisters

I finished the book Sole Sisters over lunch today, and I enjoyed it! I am a sucker for running stories, learning what makes runners tick, how they got started, what continues to motivate them to run. I got a lot of that in this book! I especially enjoyed learning more about elite runners like Grete Waitz and Joan Benoit Samuelson in this collection of stories. Since I'm still looking for a running group of my own, it was interesting to hear about how some other running groups got started. Some of the story themes were predicatable (though still interesting to me), like being motivated by divorce or cancer, but still, it's a nice collection of stories about women runners.

Intervals on the Bike

This morning I did intervals on the stationary bike, doing 5.54 miles in 30 minutes. I still had some gas left in the tank at the end, so I think I could've, and probably should've, pushed harder. I was still a little down in the mouth about the pain in both feet, although it was a non-impact workout. Whenever I get injured, I wonder if I'll be able to run again, though I've always been able to return!

Well, a few minutes ago I decided to call the ortho clinic and see if there was a cancellation, and I was thrilled to be able to go day after tomorrow, instead of waiting until the end of next week! Yay! Stay tuned.

Speedy Tuesday

I went ahead and did my speed workout today, somewhat against my coach's advice. I was hoping to be able to run outside again today, to compare it to last week's outdoor speed workout. (I also love that I've finally figured out how to sync my Garmin to my online training log which makes it sooo much easier to record my runs!) I decided to run on the nearby, softer treadmill, as a compromise. ("Run on softer surfaces this week," she said.)

So, I hit the treadmill for the splits below. My plantar fasciitis bothered me today, and I think I felt a little bit of burning in the ball of my right foot, but I couldn't quite tell if it was a phantom pain because I was looking for it, or a real one.

Walked 0.53 mi in 10:09
Ran 1 mile in 14:06
Ran 1 mile in 13:51
Ran 0.50 mile in 6:17
Ran 0.50 mile in 6:11
Walked 0.51 mile in 9:06

Yep, I wonder how it'll be if I can get my feet feeling right, now that my legs seem to be ITBS-free. (Woohoo!) I received the Spenco gel cushions for the balls of my feet. Actually, I just need it for the right onw (maybe), but I wonder if I should where both for balance the next time I run. Huh. I don't want to get overzealous with the gadgets. Maybe I'll call the podiatrist's office tomorrow and check on possible cancellations! Meanwhile, I am icing my feet as I type!

Good News

This morning I searched through this blog, trying to remember the podiatrist I was recommended last summer before an NCRC series run. Well, I found the post and the link I'd included for the North Carolina Orthopaedic Clinic in Durham, so I called the appointment line this morning and made an appointment for next week! Wish I could get in sooner, but it'll do. The lady I spoke with asked which doctor I wanted to see, and since I wasn't sure, it was an interesting process to whittle it down based on the issues I'm going in for. She finally asked me if I were diabetic, and when I gave a positive reponse, she said I had to see a particular podiatrist. So there. Funny thing is, I think it's the podiatrist that the runner mentioned to me last summer!

Meanwhile, I did a 40-minute elliptical workout this morning, followed by some stretching, core exercises (up to 85 ab crunches on the ball!), and some upper body weightlifting with 5 lb and 10 lb dumbbells.

Yesterday's Run Plus Foot Aches

Yesterday I landed on one of the Raleigh Greenways again, the one between the mall and Shelley Lake. I got an earlier start, around 7:30, but still ended up struggling at the end, for a total of 4.86 miles in 1:30:00. I was hyper-aware of a recurring pain in my right foot, under the toe bride after about 3 miles. It bothered me more yesterday than I remember, though it's been a recurring problem for longer distances since club cross country in college. It doesn't bother me on a daily basis, just after running about 3 miles. After some research today, I think it might be Morton's neuroma. I've ordered a Spenco cushion to try, and if that doesn't work, I'll go see the podiatrist. I think that if I can get this problem (and the pain) cleared up, then my running speed will improve!

Another American Tobacco Trail Run

Well, this morning I returned to the American Tobacco Trail for another run/walk. It was a little warmer this morning than it was on Tuesday, but I was glad not to have to make any unexpected stops during today's run (like I did on Tuesday). I enjoyed the smells and sounds of late spring out there, and even recognized some faces from Tuesday's run.

I finished 3.93 miles in 1:10:01 this morning, faster than last Saturday's pace, but still a slower pace than I ran a few weeks ago. Could the heat be affecting me already? I do need to get out there earlier anyway, which means I need to get to bed earlier!

While I was on the trail, I left a book by Jill McCorkle that I'd registered on Bookcrossing on a bench along the ATT, and by the time I came back by that bench, the book had been taken already! :) I hope someone enjoys it.

Well, tomorrow's a rest day, and then I'm back on the trail on Saturday. Since I've had two runs in a row on the American Tobacco Trail, I'll probably try someplace different this weekend.

Speed and Strength

I've had a couple good workouts yesterday and today!

Yesterday was my first speed workout outdoors. Coach Brennan has encouraged me to get outside to run more often, as time and weather permit. So I headed for the American Tobacco Trail yesterday to do this week's speed workout, and that was tough! My outdoor times were a good bit slower than my treadmill times, I had to stop to retie my shoelaces and make a couple of pit stops, and that threw me off course a little bit too. Part of it, though, will be getting used to dealing with outdoor running AND speed at the same time. I think I've kinda gotten used to running slowly outdoors, and I need to change my way of thinking as well as my legs!

Running intervals were 1 mile and four half miles (sometimes referred to as Yassos, though the distance may vary a little--I think official Yassos are 800m), with some walking before and after, plus a little in between. I was experimenting with resting for three minutes in between, vs. walking for about three minutes in between. Splites are below:

Walked 0.53 mi in 10:10
Ran 1 mi in 14:42
Walked 0.12 mi in 3:00
Ran 0.50 mi in 7:30
Ran 0.50 mi in 7:26
Ran 0.50 mi in 7:22
Walked 0.10 mi in 2:30
Ran 0.50 mi in 7:27
Walked 0.58 mi in 11:01

This course isn't as flat as I would've liked for doing speedwork, but I think it's good to practice on it anyway. And it's probably the flattest running trail I know at the moment. It does cross over several streets, so I was a little tentative at the crosswalks. I was pretty tired when I got done, but not as tired as I've been after a treadmill speed workout. Having a little gas in the tank afterwards tells me something. The thing is, I did have to go work a full day afterward.

By the way, my best race pace of the year so far is around around 15:00 m/m of run/walking, so I'm glad I got to practice that pace a little bit, and even better it on some of the running.

Now, TODAY'S workout was a little more speedwork, but this time it was interval training on the bike at the gym. (Ahhh, air conditioning!) Unfortunately, I only got about 4 hours of sleep last night, so I had some trouble counting the intervals this morning. But, I managed to finish the workout anyway, logging 8.35 miles on the bike in 45:06 minutes. Nice cardio for me.

Afterwards, I stretched, then worked on core and strength training again. One of the core exercises I did was 80 ab crunches on the stability ball--yay! No abs of steel yet--there's still plenty of padding! Working on it, though. I also returned to the dumbbells and did some upper body work with the 5lb and 10lb weights. Yes, I'm a wimp, but I'm working on that as well! :)

Who Do You Run With?

I got hit with a new mantra this morning: "Who do you run with?" Wierd, I know, but it's been on my mind on and off over the past couple of years, and lately, the whole concept of running alone vs. being able to run with others (i.e. keeping UP with others!) has really been weighing on my mind lately! Right now, the answer to the question is, "Not much of anyone." George ran/walked with me last Saturday, but not without some remarks like, "I need to slow down today anyway because it's hot!" and "I need to practice running slower anyway." Sheesh! (Yes, he got a couple of dirty looks!!)

Add to that the fact that the new season for the local Galloway training group is about to start up, and George has agreed to be one of the leaders of the 14:00/15:00 pace group. I haven't decided what to do about my own participation in the new running season yet. It's a tough call. I've joined the group for the past two years, and have had difficulty keeping up with the slowest pace group (the 14:00/15:00 group that George is going to lead) part of the way through each season. Looking at everyone's backends got old after a while, but even with my slowness for two years running, I've managed to complete a half marathon and a full marathon, AND meet a ton of interesting people along the way!

Meanwhile, my performance in last year's season inspired me to hire a running coach, who I've been working with since December, soon after the Galloway season finished. We've been working on building my base pretty slowly, and she's introduced speedwork and strength training to my regimen. She does have me do the run/walk/run like the Galloway program does, but I'm doing my intervals by varied distances rather than a set time for run/walk, like 1:1 or 2:1, and it seems to be working for me so far.

So, with my new running program, I wonder how...and if... I could merge it with the upcoming Galloway season. It probably comes closet to meeting my training pace needs (I think!), as there aren't any other local running groups at my current pace, that I know of. But, I wonder if I could get away with running and walking my distance intervals while their timers are going off every minute. I don't know.

Meanwhile, I had another gym workout this morning, and I was pretty inspired. I did 10:08 minutes of walking (0.56 miles) on the treadmill, and followed it with 40:01 minutes (3.12 miles) on the elliptical machine. Afterward, I did some good stretching, then I did some core work (including 60 ab crunches on the exercise ball!) and some upper body strength training. I went up to 10 lb. dumbbells this morning, and by the time I got to the shoulder presses  with those 10 pounders, my form was pretty sloppy. I need to keep working on all of that.

Who do I run with? Not much of anyone right now, whether in training or in road races. While I have had the pleasure of meeting and chatting with some really nice back-of-the-packers over the past few years, I'm looking forward to seeing where my training (and my new mantra!) will take me.

Saturday's Run

I'm a bit delayed in posting, but I did have a pretty good run on Saturday, all things considered. George and I stayed up waaayyyy too late on Friday night, so we didn't get started on our run until 8:30 Saturday morning, and it was already starting to get warm! :( For a change of pace, we ran the Crabtree Valley and Crabtree Creek trails together, then George went out and ran some more. I finished with 3.85 miles in 1:10:01, averaging a little over 18 minutes/mile doing run/walk. Not my best effort, but it was good to get back to running after taking a few days off to rest and crosstrain a little. It was a good reminder, too, that I really need to get to bed at a decent hour the night before a long run, AND that I need to start running earlier on Saturday mornings!!

Another Lowkey Workout

This morning I did 2.2 easy miles in 30:11 minutes on the elliptical machine, and decided to follow it with .55 mile in 10 minutes on the elliptical (with a 1% grade). It's nice to have a "rest" week, but I'm beginning to look forward to ramping things back up!

Meanwhile, I enjoyed participating in the Runners Roundtable podcast last night! It was an interesting topic about road race medical tents, and how to avoid them as a runner. It was good to chat with Mike and Albert, and Steve Walker/Runner joined us as well.

In other, more mundane, news, I ordered some new running shorts from Champion today. I recently tried a more inexpensive pair from Lands End, a company I really like, but I just like the Champion shorts better right now.

Back on...the treadmill...again

After taking a rest day yesterday (following Sunday's Record Heat Walk 5K), I had an easy workout this morning, 30 minutes of walking on the treadmill, which turned into 1.55 miles. I followed it with some stretching, core work, and upper body strength training with free weights. It was a pretty decent workout, and I'm finding I'm enjoying this "power down" week, which my coach planned for me. When I think about it, 8 races since mid-January is a pretty busy schedule. I'm glad to be shifting away from racing for a few weeks, as I build my endurance a bit.

On the medical front, I returned to the orthopaedist this morning for a follow-up to knee and IT band pain. She was pleased with my progress so far, as well as running plans for the summer and fall, so she released me! Yay! Don't get me wrong, I really like this orthopaedist, but I'm relieved to be getting stronger, while making better training and racing decisions. (Okay, Brennan has helped a lot with that!)

Running Communities

On this post-5K rest day (from exercise, but not from work and other duties), I've been pondering the concept of running communities, and what "running community" means to different people. I've suprised myself in my own journey from a preference to running alone to a yearning to be part of a running community.
I've found that running community in a few ways over the past few years. First, I started a blog about my new exercise and running efforts a few years ago, and have enjoyed becoming part of the blogging community, especially when the subjects are running and weight loss. I've learned a lot from and been inspired by others in the blogosphere, and have been amazed at how fellow bloggers reach out to encourage and inform each other. Like in many arenas, bloggers come and go, but several of my favorites are still around, and it's fun discovering new running blogs out there. I'm intrigued by blogs that have a lot of visitors and comments, and how individual bloggers foster that. I think it's a combination of blog post content, commenting on other blogs, and some self-promotion, all factor into a well-visited blog.

Another running community I've stumbled into is the running podcast community. I've listened to a number of running podcast over the past few years, and have commented on occasion when an episode has been especially helpful. Now, I find myself getting ready to co-host my fourth episode of The Runners Roundtable tomorrow night! I've thought about producing a podcast of my own, but find that co-hosting every once in a while is a lot of fun.

Facebook and Twitter have also contributed to making the running community a Web2.0 affair. I must admit that I've Facebook/Twitter friends with a number of runners across the country and world whom I've never met, but it's fun to offer and receive encouragement and advice with them, nonetheless.

There is definitely a local running community in my area, and taking part in it has been interesting, for sure! In the first few races I participated in, I was pretty oblicious to it, but as I entered more races, I began to see familiar faces. I also noticed that it got easier to strike up conversations with other runners, whether before or after the race, and sometimes even out on the road. Not everyone's a chatterer, but some folks are, and now, rarely a race goes by that I don't see someone I know.

Part of what's helped with that is that I've joined the Raleigh Galloway group for two years in a row, and have met a lot of area runners that way. In fact, the social aspect is what I've enjoyed the most! On most Saturdays during the training season, people meet afterward for breakfast, and that's a great time to share advice and encouragement about a wide range of things, including area marathons and halfs. I'm also a member of one of the local running clubs, the North Carolina Roadrunners Club, and have just started attending quarterly meetings in the last six months or so. That's been a good way to get to know some other runners too. I've also volunteered at a couple of races, and have gotten a lot out of cheering other runners and walkers on. I've come away inspired each time I've volunteered. Sometimes I think it's easier to race than to volunteer!

One thing that's been bugging me lately, though, is the lack of a running community for us slow, back-of-the-pack, want-to-improve runners and run/walkers. It's often (though not always) lonely at the back of races, where water stops are often out of supplies or closed down altogether, and/or I'm asked to get off the road and finish on the sidewalk. I have hired a running coach to help with the speed and all, and progress is slow but steady there. But I'm wondering if there are other slower runners out there like me, who don't know I'm out there plugging along and wishing I could encourage others to join me! I actually tried to start a little running group of my own during the winter and early spring months, but I found that to be a bit challenging. It's a numbers game, I think, since a lot of us runners lead busy lives, by nature. Have you noticed that? Many runners seem to have a lot going in, like it's in our nature. I do wonder, though, how I could find and bring out the local runners who aren't getting out there because they think, "I'm too slow!" I've been thinking about this more and more, as the new Raleigh Galloway season gets close, and I'm running my own run/walk intervals based on distance (my running coach's plan) instead of by time (Jeff Galloway's plan). I'm not sure that I'll really fit into a group this year, so I may take that $99 and spend it on something else. Still, I'm eager for that Saturday morning community of runners--I think that's part of what draws me to road races. As I focus now on longer distances in hopes of doing a fall half marathon, I think about how group runs are pretty motivating. They get me out of bed really early, and keep me going in the heat and weariness of long summer miles. What to do?

What are YOUR thoughts on running communities?

Race Report: 2010 Second Empire 5K Classic

I ran my first afternoon race this afternoon, the Second Empire 5K Classic. It was a 2:00 PM race, pretty unusual for this area. Also unusual were the temperatures in the low 90s, a high for this day in the Triangle!

I enjoyed chatting a bit before the race, seeing some other runners and walkers who have been running the Second Empire Grand Prix Series like I have. It was nice knowing what the course would be like, but there were still a few hills in there. Still, it's fun to run in downtown Raleigh, which includes the State Capitol area. The course also took us past St. Mary's School, my high school alma mater, and NC State's Bell Tower. The two water stops on this course were well-stocked, and the second one even had someone with a hose spraying water on people as they wanted it. Very nice!

I ended up walking more than I expected due to the heat, but Brennan and others had told me to take it easy today, and I did. At the end, my Garmin said I'd gone 3.16 miles in 53:14. I'm still waiting for official results. I was a bit disappointed in my results, but relieved to have finished the race.

Mile splits:
1)15:45
2)17:42
3)17:20
.16)14:50 pace

I met George for a late lunch afterward, then stopped by the gym to ride the stationary bike indoors to "cool down" and maybe prevent some potential soreness. The coming week will be an easy exercising week for me. I'm looking forward to the rest, but part of me is ready to get back in the saddle so I can improve on the last couple of 5K races I've done!!