Running in a Winter Wonderland

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It snowed during my run last night. Or, as my running buddy Anne said, "It's a freaking blizzard!"

It wasn't really a blizzard. Just some flurries. I told Anne it made her hardcore. Although, I have to admit, having snowflakes fly into your eye while running is a unique experience.

Last night was another tempo run. One mile warm-up, three miles at 9:07, and the last mile and a half cool down. It was also the Asics-sponsored run. While I didn't win any free shoes, they did provide us with Jimmy John's sandwiches post-run. Yum!

At the start of the run I informed the people around me that I would be doing my tempo run. One of the faster women was like, "Oh, I'll stick with you. You're doing 9 minute miles? That sounds good." Uh, yeah, she left us in the dust at the first intersection.

I swear, this group is such a weird mix of people. Most of them are nice but have no clue that they run pretty fast (at least compared to me). Then there are some that are downright running snobs. Like the guy who wrote in our newsletter that running has been dumbed down by people like John Bingham. If I hadn't thrown the newsletter out in disgust I would quote him directly. Ugh.

There was another one of those guys last night who seems to think running slow is "miserable". Well, maybe it is for him but my run last night was outstanding!

Anne stuck with me the entire way even when I had to stop and remove a rock from my shoe (seriously. It's freaking snowing outside and I'm balancing on one foot while shaking a rock out of my shoe and trying not to put my sock-clad foot down on the asphalt). We didn't chat much as I think we were pushing each other. She'd just done a 14 mile run the day before and I was definitely running hard. Actually, a little too hard. All my tempo miles were done significantly under 9:07 and my warm-up and cool down were both under 10:00.

However, every time I run these paces I just keep wondering how in the world I could possibly hold a 9 minute mile for more than 5 or 6 miles. I feel like dying at the end of 6.2 with my pace hovering just under 9:00. Am I really supposed to hold that for 7 more miles???

Only time will tell, I suppose. But no matter what those running snobs say, I'm out there, I'm kicking butt, and I'm hardcore because I run with snowflakes in my eyes.

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Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +3 ft Date: 02/15/10 Up/Downhill: [+22/-19] Time: 06:35 PM Difficulty: 2.8 / 5.0   Weather: Light Snow   26 F temp; 81% humidity   26 F heat index; winds NW 8 Performance Distance: 5.52 miles Time: 0:49:38 Speed: 6.7 mph Pace: 8' 59 /mi Calories: 646 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 33 +0' 34 6.3 -0.4 0 ft 2 8' 40 -0' 19 6.9 +0.2 -9 ft 3 8' 36 -0' 23 7.0 +0.3 +3 ft 4 8' 53 -0' 06 6.8 +0.1 +7 ft 5 9' 45 +0' 46 6.2 -0.5 0 ft end 9' 12 +0' 13 6.5 -0.2 +3 ft Versus average of 8' 59 min/mile

Posted from bimactive.com

Weekly Workout Wround Up

This week was definitely not as hard core as last week. To be honest, I think I went from zero to sixty in Week 1 and paid for it in Week 2. Note to self: ramp up more slowly next time.


May Days Training Week 2 - February 8th to February 14th

Feb 8

Skipped running with the OPRC and ran on the treadmill instead. 5 miles including mile repeats. I definitely showed that treadmill who's boss.

Feb 9

Didn't run, lift weights, or go to the gym. Instead, after work I watched the running movie The Long Green Line. Very inspiring. Also, it snowed like crazy all day and night on Tuesday so even if I hadn't had a lunch meeting I doubt I would have run at lunch.

Feb 10

Another workout-less day. I went home from work early due to the Headache From Hell^TM. I only felt so-so by the time I woke up from my nap and personal life things just got in the way anyway. I'm really bummed I missed my Hi/Lo class, especially because I'll miss it next week too (we have tickets to see 101 Dalmatians: The Musical next Wednesday), but it's not like the class is going anywhere. At least, it better not be!

Feb 11

Missed my lunch run yet again due to yet another lunch meeting but finally made it to the gym after work. Did 3 miles on the treadmill and then some strength training. Wasn't the best workout ever, but at least I got it in.

40 minutes of strength training with Shoulders focus


Close Grip Pulldown: 20 @ 20 lbs; 14 @ 20 lbs
Seated Rear Deltoid: 15 @ 15 lbs; 15 @ 15 lbs
Seated Chest Pres: 15 @ 20 lbs; 15 @ 20 lbs
Seated Back Extension: 15 @ 70 lbs; 15 @ 70 lbs
Seated Arm Curl: 20 @ 20 lbs
Straight Bar Pushdown: 20 @ 15 lbs
Seated Leg Extension: 20 @ 25 lbs
Seated Leg Press: 20 @ 55 lbs; 20 @ 55 lbs
Horizontal Calf Raise: 20 @ 30 lbs
Crunch w/Legs In (Stability Ball): 15
90 Degree Side Oblique Crunch: 15
Side Oblique Crunch with Heel Push: 12
Side Oblique Crunch: 15

Feb 12

Rest Day. Probably didn't need it, but I like to take it easy the day before my long run.

Feb 13

7 miles followed by 30 minutes of strength training.

Strength Training with Core focus

Cable Machine Woodchop: 10 each side @ 12.5 lbs x2
Cable Machine Reverse Woodchop: 10 each side @ 12.5 lbs x2
Cable Machine Side Woodchop: 10 each side @ 12.5 lbs x 2
Stability Ball Chest Presses: 10 @ 12.5 lbs x2
Stability Ball One Armed Row: 10 each side @ 12.5 lbs x2
Stability Ball Curls: 10 @ 12.5 lbs x2
Curl w/Legs Up (Stability Ball): 15 x2
Stability Ball Hamstring Curls: 15 both legs; 10 each leg
Stability Ball Roll Outs: 3 @ 15 seconds
Bosu Ball Lunges with Bicep Curls: 10 each leg @ 7.5 lbs

Feb 14

I didn't want to go to the gym today. I was tired and felt like I had too many errands to run. Jason convinced me I'd feel better if I'd go, though, so I went. Thank goodness I did! I started with 40 minutes of strength training and then did 30 minutes of cardio split between two different machines.

40 minutes strength training with Triceps focus:

Stability Ball Bench Press: 20 @ 7.5 lbs x2
Seated Chest Press: 20 @ 20 lbs x2
Straight Bar Pushdown: 12 @ 20 lbs; 20 @ 15 lbs
V Bar Pushdown: 12 @ 20 lbs; 15 @ 15 lbs
Seated Tricep Extension: 20 @ 15 lbs x2
Seated Back Extension: 20 @ 70 lbs
Seated Shoulder Press: 20 @ 15 lbs
Seated Leg Press: 20 @ 55 lbs x2
Adductor: 20 @ 55 lbs; 20 @ 110 lbs; 20 @ 110 lbs
Abductor: 20 @ 85 lbs x2
Stability Ball Crunch: 20
Reverse Crunch: 15 x2 (Aside: I HATE these and would never do them on my own)
Bicycle Crunch: 15 each side

15 minutes on the StepMill on Aerobic Mode, Level 10. Climbed 63 floors and a total of 1.45 miles.

15 minutes on the upright stationary bike on Around The World Mode, half on Level 5 and half on Level 10. Total 3.85 miles.

I watched the Winter Olympic Men's Luge competition while doing my cardio. Winter Olympic sports are funny. Do you have a favorite Olympic sport?

Also, I have to admit, I started at myself in the mirror a lot today. Last weekend I bought two new pairs of capris at Sports Authority. They were on clearance for $25 each. I wore the Nike pair today and, I have to say, I made those pants look GOOOOD. I may be vain, but I always have a better workout when I feel like I look hot or cute in my gym clothes.

I had to do my weekly grocery store run after working out and I didn't want to head into the store famished. Thankfully my gym is swanky enough to have a full service cafe and smoothie counter. I got a "Power Pump" smoothie: Banana, Orange, and Pineapple with shots of Spirulina and Whey Protein. I had no idea what spirulina was but apparently it turns your smoothies green:



Turns out it's some kind of blue-green algae which definitely explains the green. Whatever it is, it was really yummy and totally hit the spot.

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Weekly Goal Mileage: 19.5
Actual Total: 15.04

I missed one run this week which is where those other 4.5 miles went. That's one of the reasons on my training plan I put "Max" weekly mileage instead of a total. This allows me to miss a day here or there and still feel as though I'm following the plan. I'd love to keep my weeks closer to 20, but 15 will just have to do sometimes. Next week is a new week and I don't think I have as much crazy work stuff to deal with. Phew!

Running Muse

Photo from Mural Blog


I was a serious multitasker today! I went to 9:30AM eye doctor appointment wearing my running clothes and with a gym bag packed with something to change into for post-run strength training.

My eye doctor's office is literally right next door to my gym so I hate going there and NOT taking advantage of being two feet from the gym. But I knew I needed to get a 7 mile run in today and not just strength train.

So after finally getting a pair of contacts that allow me to see semi-decently, I dropped off my bag in a gym locker and took off for a nice, easy 7 miles.

The goal according to the training plan? 7 miles at a 10:43 pace. The problem? I downloaded some new music last night. New music always puts a spring in my step. Especially because I finally got around to downloading some Muse songs. Who knew that Muse was so good to run to? My new favorites are "Uprising", "Super Massive Black Hole", and "Knights of Cydonia".

Also, this weekend is the LiveJournal Runners Club Virtual Race. 5K or 10K, your choice, report your distance and time.



I think subconsciously I didn't want my time to be a personal worst. However, I also didn't look at my watch until the very end so I had no idea how fast I was going. All I knew is that it felt good, the sun was shining, my new tunes were motivating, and I was enjoying the cool air.

Which means that instead of running at a 10:43 pace I ran at a 9:42 pace. And based on that my 10K time was 1:00:16. Hard to believe that a year ago I struggled to get my 10K time under an hour and now I'm coming thisclose during training runs.

After my run I returned to the gym locker room and changed into dry workout clothes. I put in 30 minutes of fairly lackadaisical strength training. I really wasn't feeling it. Oh well. It's still some pretty impressive multitasking!

And just so you know that we're not experiencing some kind of winter heat wave or anything, here's some proof that, yes, things here are still covered in snow:


Click to see larger

Nothing like Snowman Rakehands to greet you when you come home from working out (that's in our neighbors backyard, FYI).



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Activity Route: -- Elev. Avg: 627 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 02/13/10 Up/Downhill: [+39/-39] Time: 10:22 AM Difficulty: 2.9 / 5.0   Weather: A Few Clouds   27 F temp; 50% humidity   27 F heat index; winds NW 9 Performance Distance: 7.04 miles Time: 1:08:20 Speed: 6.2 mph Pace: 9' 42 /mi Calories: 839 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 36 -0' 06 6.2 +0.1 -3 ft 2 9' 43 +0' 01 6.2 -0.0 -9 ft 3 9' 19 -0' 23 6.4 +0.2 +6 ft 4 9' 48 +0' 06 6.1 -0.1 +7 ft 5 10' 14 +0' 32 5.9 -0.3 -13 ft 6 10' 16 +0' 34 5.8 -0.3 +9 ft end 10' 00 +0' 18 6.0 -0.2 +3 ft Versus average of 9' 42 min/mile

Posted from bimactive.com

Minimum Mileage

see more Epic Fails

Due to factors outside my control (two lunch meetings for work) I didn't get to run with my lunchtime running group at all this week. In fact, most of this week conspired against me in terms of working out.

Last night I finally made it to the gym. I know that getting in the mileage should trump doing strength training....but I really love strength training. So, while my schedule said to do 4 miles at half marathon pace, I did 3 on the treadmill with my speed between 6.4 and 6.8 MPH on a 1% incline and then switched to the weight machines.

My brain was just not in it last night. Running was boring. I was irritated at having to wait for machines to free up. I couldn't find a resistance band I wanted to use so I just skipped that exercise. I felt rushed the entire time.

So, to make myself feel better let's take a look at some of the awesome giveaways going on the blogosphere:

Holly over at The Balance Broad is doing a Chobani Greek Yogurt giveaway. I'd really love to win this one. The only time I tried Greek yogurt plain I about gagged because it tasted so much like sour cream. Apparently the flavored kinds taste better but I haven't been able to find Chobani in any of the stores near me. According to their website they only sell it at a few Meijer stores and I'm not driving that far out of my way just for yogurt!

Erica at I Run Because...I Can has two giveaways going on! I totally agree with everything she says in her giveaway for a flattering sports bra.

She's also giving away fun "motivational" gym towels. My gym has all the free towels you want, but I like the idea of having one with a fun saying on it. I mean, really, who doesn't want a towel hanging off their treadmill or spin bike that says "Sweat is Sexy"?

The Long Green Line

Last night I didn't run or go to the gym. Instead, I went to my running club's monthly meeting where we watched The Long Green Line.

It's a documentary about the 2005 boy's cross country season at a high school about 5 miles away from where I live. You wouldn't think a movie about cross country could make you cry. You'd be wrong.

The movie starts out a little chaotic and it took me a few minutes to really get into the groove of what was going on. But less than 30 minutes in, I was rooting for these kids. I wanted to be on that team. My heart broke when some of the kids on the team made bad decisions. I laughed when the coach ribbed the kids. I cringed when the yelled. I teared up when he called a kid's parents just to tell them how much he liked their son.

I didn't run cross-country in high school. I didn't understand it at all. By the end of this movie, I did.

This movie isn't just about winning the state championship, although of course you're rooting the whole time for that to happen. It's about being the best person you can be in all aspects of your life. It's about making good decisions, being there for each other, cheering when good things happen and moving on when they don't.

I'm a runner now so of course this movie speaks to me on that level. But I think it would speak to non-runners on so many other levels. You can watch the entire movie online at hulu via imdb (go here). It's only 90 minutes. I think it's 90 minutes you won't regret.


Click to see larger

*Sheepish Look*

I feel so ashamed. I hope you all will forgive me.

I went back to Treadmill.

I know, I know. I said we broke up. I know I said I wouldn't be running with Treadmill anymore. But, last night I had to.

I'm sure you don't want to hear my excuses. I know you don't care that I had a book club meeting at 7:30 and I didn't want to show up late AND sweaty (just sweaty was okay).

But the worst part is that....I liked it.

Don't worry. I'm not taking Treadmill back permanently. But, hey, sometimes a girl just had to get in a run and when Treadmill is the most convenient option what are ya gonna do?

Anyway, last night was speedwork in the form of mile repeats. If I had run outside it would have been 1 mile warm-up, 1 mile at 8:36, half mile jog, then another mile at 8:36, followed by a half mile jog and then a 1.5 mile cool down. Instead I did almost all of that on the treadmill. And, if I say so myself, I did it well.

I still haven't figured out the incline on my treadmill so I pretty much just guess at how fast I'm going using this conversion chart. I know I don't have it on 0% incline so when I tell you that my two mile repeats were done between 7.0 and 7.3 MPH you know I was hitting my paces pretty close.

I persevered through some weird right IT band ache and I admit to holding on to the handlebars for a few brief periods of time. But, overall I did 5 miles in less than 50 minutes (49 and change) which I think is pretty good considering I jogged much of my recovery mileage between 5.0 and 6.0 MPH. I was a freaking drippy sweaty mess when I got done, though.

And I made it to book club on time.

With the snow we're getting today I can't promise this will be a one night stand with Treadmill. I may give in to another fling in the near future. Please don't judge me :-)

Weekly Workout Wround Up

I think these next three months of training need some kind of name. How does May Days sound? Too desperate? I mean, I am technically training for the half marathon on May 1st, but I am planning to run three races that month. Any suggestions?

In the mean time, I've decided to follow Kim's example and do a brief round-up of all the week's workouts on Sundays (especially because I just realized I can access my strength training workouts from home so I don't have to remember them!). I typically only write blog posts about my running or the occasional cross-training experiment. But this way I'll have a more complete log. Heck, it's a new year; it's time to try something different.

So, without further adieu....

Training Week 1 - February 1st to February 7th

Feb 1

5.5 mile tempo run with the Oak Park Runner's Club followed by beer and gumbo at a nearby bar with members of the running club.

Feb 2

40 minutes of strength training with Legs focus

Seated Leg Press: 20 @ 55 lb; 20 @ 55 lb
Elastic Squat: 12 w/red band; 20 w/red band
Close Grip Pulldown: 15 @ 20 lb; 8 @ 27.5 lb
Seated Chest Press: 20 @ 20 lb; 20 @ 20 lb
Seated Back Extension: 20 @ 70 lb
Elastic Front Raise with Palms Up: 14 w/green band
Seated Arm Curl: 20 @ 25 lb
V-Bar Pushdown: 20 @ 15 lb
Glute Machine: 20 @ 45 lb; 20 @ 45 lb
Horizontal Calf Raise: 20 @ 30 lb; 15 @ 30 lb
Crunch with Heel Push: 20
Straight Leg Thrust: 12
Reverse Crunch: 20
Decline Side Oblique Crunch: 10

30 minutes elliptical on "Around the World" (Level 5) for a total of 4.15 miles

Feb 3

3.2 mile lunch run with one of the guys from work. Should have gone slower. Oh well.

Approximately 25-30 minutes of strength training with Core focus

Cable machine woodchop: 10 @ 12.5 lb both sides x2
Cable machine reverse woodchop: 10 @12.5 lb both sides x2
Cable machine side woodchop: 10 @ 12.5 lb both sides x2
Cable machine chest press with squat and leg lift: 10 @ 5 lb both sides
Stability ball: 10 crunches
Stability ball: Alternate Pikes with Knees to Chest for a total of 10 x2
Stability ball: Bench press 10 @ 12.5 lb x2

One hour of Hi/Lo Aerobics - I wish I had video of our class. I wonder if my instructor would let me record a few minutes. He IS an actor, after all. Until then, here's a (cheesy) video that sort of illustrates what we do. We have better music, though. My instructor likes to play "Rebel Yell" by Billy Idol. And make us sing along with the chorus.

Feb 4

4.85 miles at lunch with the running group at work. I meant to go slow but ended up doing these at goal half marathon race pace. Found out after the fact that Chicago had a air quality advisory for the day. Oops. Also, I am now tossing around the idea of a duathlon in 2011 thanks to these guys. I just need to get a bike!

50 minutes of strength training with Shoulders focus

Seated Chest Press: 20 @ 20 lbs; 20 @ 20 lbs
Seated Shoulder Press: 12 @ 15 lbs; 12 @ 10 lbs
Elastic Front Raise: 15 w/green band; 15 w/green band
Seated Rear Deltoid: 20 @ 10 lbs; 20 @ 10 lbs
Close Grip Pulldown: 16 @ 20 lbs; 20 @ 20 lbs
Seated Arm Curl: 20 @ 20 lbs
V-Bar Pushdown: 20 @ 15 lbs
Seated Leg Extension: 20 @ 25 lbs; 20 @ 25 lbs
Lying Outer Hip Raise: 20 each leg
Glute Machine: 20 @ 40 lbs; 20 @ 40 lbs
Crunch with Legs Elevated: 15
90 Degree Reverse Crunch: 15 x2
Decline Crunch: 12

The Lying Outer Hip Raise was a new addition to the list. Whoo boy. I sure could feel the burn on that one! If you strength train, do you like to add different exercises to the mix or do you prefer to stick to the same ones?

Also, I've been doing pretty well avoiding the dreaded palm callouses that tend to plague many people who strength train. I think this is because I do very few dumbbell exercises and stick mostly to machines with rubberized handles. But, if you do find that you get rough, scaly hands from strength training, Erica over at I Run...Because I Can is giving away a pair of weight lifting gloves. I think I'd wear them anyway if I won because it would make me look totally hard core :-)

Feb 5

Well earned rest day!!!

Feb 6

7 mile run through my town and neighborhood. Nice and slow on very tired legs. I followed this up by spending the day shoe shopping with my mom. Not for running shoes, though. I've just now decided I really want to look for a pair of leather riding-esque boots. Any suggestions for good places to look?

Feb 7

As much as I wanted to go to the gym today, my body had other plans. I hit a wall around 11 AM. I got up at 8, dealt with the dogs, walked to the grocery store for a few things for breakfast (just under a mile round trip), made breakfast, and then needed a nap. I laid in bed finishing my book for book club tomorrow (The Man Who Loved Books Too Much in case you care) and then promptly fell asleep. It felt goooood. And then instead of going to the gym upon waking I went to the grocery store and bought the ingredients for homemade granola bars! I made two batches: peanut chocolate chip and oatmeal raisin:





They're not Clif bars, but they're certainly moist and I love that I can play around with the ingredients. Is there anything that you prefer to make at home even though it's readily available in the store?


Total weekly running mileage: 20.6
Goal weekly running mileage: 19.5

Hmmm, I seem to have gone over my mileage for the week. But! I hit 20 miles in a week which I've been trying to do for months now. I'm pleased.

Winter Blast

Photo from here

This time last year I would have been on the treadmill in the afternoon. This year I was outside at 8:15 AM. I didn't want to go at first, but telling myself I could run slow and that it was only seven miles helped push me out the door.

Yes, the sidewalks were covered in a dusting of snow and some ice. Yes, it was below freezing. Yes, it was windy. Yes, I got snow in my eyes occasionally. But it felt good to be outside breathing in fresh air and doing a nice, slow, long run.

The Snowmageddon that hit the East Coast bypassed Chicago leaving my area with just a small amount of snow. I didn't even have to wear my YakTrax although I did almost slip once at the bottom of the freeway overpass. And of course it's a semi-busy intersection so if I'd gone down on my ass it would have been in full view of a bunch of cars. Thankfully I stayed upright.

Today's goal consisted of 7 miles at a 10:43 pace. Nice and easy. And since I was alone I made sure it was nice and easy. I jogged along slowly making sure not to slip on the sidewalks and veering into the cleared off streets when I could. The wind picked up a few times flinging snow off the roofs of buildings and making it look and feel as though it was actually snowing.

I decided to run my usual six mile route and tack on a loop around my neighborhood at the end for the full seven. What I didn't realize is that at the 3 mile mark I would run into what appeared to be a Boy Scout winter jamboree!



I waved to the guy parking cars, envied the boys standing around the trash barrel fire, did my loop through the parking lot and headed back the way I came.

Other fun sights? The dog at the dog park rolling around in the snow that reminded me of one of our previous dogs. The other dog at the dark park barking angrily at a soccer ball while rolling it around with his nose. The group of runners who told me "Good morning!" The old man whose run the barbershop on the corner for 50 years waving at me as I went by. I think it's when I'm out running that I realize how much I love this little town just outside the big city.

In terms of the run itself, my first mile was sloooow. My second mile was slightly speedier. Mile 3 was the fastest (had to show off for those Boy Scouts!) and miles 4 through 7 got slightly slower. Overall, I completed 7 miles with an average pace of 10:34. Just 9 seconds faster than the plan prescribed. Maybe I'm getting the hang of this pace thing after all.

Also, because I'm trying to keep track of what I eat before long runs and how it worked, I'll just tell you that I had a slice of country wheat bread with chunky peanut butter and a glass of water about 40 minutes before I left. I wouldn't say it was the perfect combination. Parts of this run still felt hard, but that may be due to the fact that I was actually tired as opposed to what I ate.

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Activity Route: -- Elev. Avg: 626 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 02/06/10 Up/Downhill: [+108/-108] Time: 08:15 AM Difficulty: 3.1 / 5.0   Weather: Mostly Cloudy   26 F temp; 71% humidity   26 F heat index; winds NE 20 G 29 Performance Distance: 7.03 miles Time: 1:14:15 Speed: 5.7 mph Pace: 10' 34 /mi Calories: 845 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 04 +0' 30 5.4 -0.3 +4 ft 2 10' 42 +0' 08 5.6 -0.1 +13 ft 3 10' 18 -0' 16 5.8 +0.1 -13 ft 4 10' 25 -0' 09 5.8 +0.1 +13 ft 5 10' 26 -0' 08 5.8 +0.1 -17 ft 6 10' 28 -0' 06 5.7 +0.1 -6 ft 7 10' 37 +0' 03 5.7 -0.0 +3 ft end ** ** ** ** ** ft Versus average of 10' 34 min/mile ** Insufficient data to calculate this split

Posted from bimactive.com

I Need Help

So that whole going slow thing? Totally did not happen. Instead I ran what my schedule told me to run. 4 miles at goal half marathon pace. Well, actually, 4.85 miles at an average of 9:08. It's just, well, I can't find anyone who wants to run 10:00 minute miles (or slower)! On the plus side, if I can still manage this pace even when exhausted then at least I'm getting in some good runs on tired legs. Regardless, I'm REALLY looking forward to my rest day tomorrow.

Thankfully one of the other women in the lunch time running group was out with us and she was willing to go slower than the guys. We chatted about workouts and dogs and marathons. She's debating whether or not to sign up for Chicago again. It would be her fourth year in a row if she does it. Her husband is talking about doing it again. And, she said, if he does then she'll probably do it, too. She sounds like she's got some good marathon advice so I'm totally going to be quizzing her. Plus, she's really good at pacing. My pace graph looks so smooth!

At the start of the run (when we were still hanging with the guys) we were talking about the Grand Haven Triathlon which a few of the guys in the group are doing. Grand Haven is GORGEOUS and I would love an excuse to go back. My family vacationed there for a week a few summers ago and we have wonderful memories. I think if I ever decide to do a tri (or a duathlon. They have one of those, too.) I'd do this one. For a split second I thought about even doing the duathlon this year. The problem? I don't own a bike!

One of the guys in the group told me about Village Cycle. It's in the city and he swears they are super nice and helpful for novice bikers. I'm just so intimidated by bikes! It's like buying and owning a car. All these things to know and parts to worry about. Not to mention I am completely gear-challenged. No matter how many times someone tries to explain how the gears on a bike work I just get lost.

Still, I've been thinking about getting a bike. I think I could ask for some money towards one as a gift. But every time I go on a website to look at bikes I click away overwhelmed and scared. So, anyone reading this who bikes on a regular basis, what kind of bike do you have? Tell me about it. Suggest a bike for a beginner who is terrified of changing gears. In other words, help me!

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Activity Route: -- Elev. Avg: 0 ft Location: Chicago, IL Elev. Gain: +0 ft Date: 02/04/10 Up/Downhill: [+0/-0] Time: 12:20 PM Difficulty: 0 / 5.0   Weather: Overcast with Haze   32 F temp; 68% humidity   32 F heat index; winds S 6 Performance Distance: 4.85 miles Time: 0:44:18 Speed: 6.6 mph Pace: 9' 08 /mi Calories: 571 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 17 +0' 09 6.5 -0.1 -- ft 2 9' 19 +0' 11 6.4 -0.1 -- ft 3 9' 25 +0' 17 6.4 -0.2 -- ft 4 9' 12 +0' 04 6.5 -0.1 -- ft end 8' 50 -0' 18 6.8 +0.2 -- ft Versus average of 9' 08 min/mile

Posted from bimactive.com

Not So Slow

It's still the first week of my half-marathon training and I'm already switching workouts around! I'm also exhausted, but I'll get to that in a minute.

My plan had me running 3 miles at a SLOW pace on Tuesday followed by either rest or some cross training in the form of weights. Yeah, well, I had to skip my 3 mile run due to a lunch event and since the treadmill and I broke up I didn't plan on doing it at the gym after work. Instead I did the elliptical and the weights.

Which meant that when another guy from the lunch time running group asked if I wanted to go for a run on Wednesday instead I said, "Sure!"

I told him I wanted to go slow, I really did! But his version of slow and my version of slow are two totally different things. Which meant that instead of a nice, slow jog for 3 miles I once again essentially did a pace run. Oops. On the plus side, it felt okay. I was able to talk for most of it and we did take a short walking break at the halfway point. I was tired afterward, though. Sometimes running at lunch invigorates me and sometimes it makes me want to crawl under my desk and sleep. Yesterday was the latter.

Wednesday is also my favorite aerobics class so even though I was sleepy I went to the gym, did some ab work, and then danced my little heart out for an hour. Thankfully he had us a do a new routine that seemed a lot lower impact than normal. I appreciated it.

Which brings me to this morning. In the past two days I've worked out three separate times. I feel like I've spent more time covered in sweat than not. And I'm about to head out on another lunch time run. I swear, though, this time I will go slow! I hope.

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Activity Route: -- Elev. Avg: 587 ft Location: Chicago, IL Elev. Gain: -10 ft Date: 02/03/10 Up/Downhill: [+121/-131] Time: 11:39 AM Difficulty: 2.3 / 5.0   Weather: Mostly Cloudy with Haze   30 F temp; 68% humidity   30 F heat index; winds NW 7 Performance Distance: 3.21 miles Time: 0:29:18 Speed: 6.6 mph Pace: 9' 08 /mi Calories: 378 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 41 +0' 33 6.2 -0.4 -30 ft 2 10' 19 +1' 11 5.8 -0.8 -7 ft 3 8' 24 -0' 44 7.1 +0.6 0 ft end 9' 18 +0' 10 6.5 -0.1 +6 ft Versus average of 9' 08 min/mile

Posted from bimactive.com

Tempo Terrific

Last night was the first night of training for the Wisconsin Half Marathon on May 1st. What was on the schedule?

A tempo run!

Now, those of you that have been around for awhile may remember last year's hatred of the tempo run. Oh man, how I dreaded those nights at the beginning. I had many more failed tempo runs than successful ones both times I've trained for a half marathon.

But, with my new outlook on February (i.e. I'm going to kick butt), my hopes for a PR in this next race, and my super-speedy running group, I decided that tempo runs will be fun this time around.

I met up with the Monday night group at our usual time and place. As always, everyone practically sprinted out of the gate. I didn't even try to keep up with anyone for the first mile. I took my time warming up but did manage to keep the slightly less fast group in my sights. The goal for last night? 1 mile warm-up, 3 miles at 9:07 pace, 1.5 mile cool-down.

The problem with trying to do a tempo run in the dark is that I really had no idea what my pace was unless I managed to catch a glimpse of the Garmin while passing under a streetlight. I knew, though, that if I kept up with the slightly less fast group I would be running close to a 9:00 minute per mile pace. I figured that would work for me. So, after my first warm-up mile I made it my goal to catch up with the four people running ahead of me.

I never quite caught up, but just before mile 2.75 I noticed that one of that group was running back towards me.

"Erin!" She called. "I have to go to the bathroom! If I run up to the KFC will you wait for me?"

Not one to leave a fellow runner behind, I said yes. Plus, I admit I was struggling with these faster miles. A break would be welcome :-) And I knew that she would pull me through the last 1.25 of my faster miles. So, I took a brief break (probably about 5 minutes or so) and then on we went.

I expected to be on my own during my cool down mile and a half, but instead she stuck with me the whole time. Even when I ducked into the bank towards the end so I could hit up the ATM prior to our "run of the month" dinner and drinks festivities post-run (which is why that last half mile is SLOOOOW. I forgot to stop my watch while I withdrew money).

The only data I had from my Garmin was that my average pace for the run as a whole was 9:21. I figured that had to mean I hit my time goals. But, before I went home to upload my data I joined the running group at a local bar for a beer and a bowl of gumbo. And once I had my data uploaded? Spectacular results! I blew my goals out of the water. In the end, it turned out to be a GREAT run followed by a good time. I think this is a wonderful start to my training!

In other news....


Click to see full size

It's done. I did it. I'm committed. Or, at least, my $135 is committed. Let's hope ALL my training goes as well as last night.

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Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 02/01/10 Up/Downhill: [+22/-22] Time: 06:35 PM Difficulty: 2.7 / 5.0   Weather: Overcast   29 F temp; 68% humidity   29 F heat index; winds E 7 Performance Distance: 5.53 miles Time: 0:51:45 Speed: 6.4 mph Pace: 9' 21 /mi Calories: 658 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 38 +0' 17 6.2 -0.2 0 ft 2 8' 55 -0' 26 6.7 +0.3 -6 ft 3 8' 57 -0' 24 6.7 +0.3 +3 ft 4 8' 44 -0' 37 6.9 +0.5 +7 ft 5 9' 59 +0' 38 6.0 -0.4 0 ft end 12' 30 +3' 09 4.8 -1.6 0 ft Versus average of 9' 21 min/mile

Posted from bimactive.com

January Wrap-Up

Image from http://www.fromoldbooks.org/


On the one hand, I'm pleased that January is over. That's one more month of cold weather DONE! On the other hand, where did January go?! I swear, it went by in a blur.

Running in January did not go so well. First there was vacation. And there was weather. I had to break up with the treadmill so that put a damper on my mileage. Last week I was a bundle of stress, work, and hormones and, as such, managed 45 minutes of yoga and zero running until last night when I decided to get back on the ball and did 30 minutes on the arc trainer and 40 minutes of strength training. Of course, now that I see my monthly total, I really wish I could have managed a few short runs to bump my total up to 50.

As it stands, I ran 40.9 miles in the first month of 2010.

Looking back over my posts from this month, however, I did better than I thought. I managed to run despite some major obstacles (treadmill ennui, crazy snow, freezing temperatures). Plus, my training plan doesn't start until today!

Which means that now it's a new month with a new plan and I'm raring to go! Bring it on, February! You'll be gone before I know it, too.