Warning: This is a TMI post.
But here's the thing...I just got an email from TNT listing out things that runners are too embarrassed to ask. So the fact that enough people had these problems to warrant an email means that I am not weird (I guess) so I figure I can write about them.
Lately I have not been feeling too good on my runs. I have no idea what I am doing differently, but I have to keep stopping at the bathroom. It totally sucks.
Last night I ran my Tuesday night workout. It was supposed to be a full loop in Central Park at 85% effort. Unfortunately I have been working like crazy for a big presentation (tomorrow!) so I had to skip out on my group workout. I hate when this happens because group workouts really push me, plus I love running with all of my TNT friends.
ANYWAY, I had to cut my 6 miles down to 5 miles because my stomach was NOT happy. Plus, I averaged a 9:24 when I know I could have been faster. This has happened to me on my last 3 runs and it is ticking me off.
Really, I am not eating/drinking that differently. But its like IMMEDIATELY after I start my warmup my stomach feels awful.
I hope it stops acting up for this weekend. We have our group race, the Run for Central Park. I am looking forward to it, especially since my friend Jen, from Cincinnati, is going to run it with me! I just picked up the shirts today and they look kind of cool, which is always a good thing!
Oh well, guess I'd better take some TUMs with me just in case.
Thursday, July 17, 2008
Monday, July 14, 2008
Cincinnati Running
This past week was my first time running back in Cincinnati since the Flying Pig. I decided to hit the Lunken Bike Path, because I wimped out on the Cincinnati hills. Plus, it was conveniently located and I could keep track of my mileage (each loop is 5 miles). So...I realized that running in Cincinnati vs New York is really really quite different!
CINCY: Humidity is out of control
NY: Humidity is WAY out of control (my parents think it is because I live in a concrete jungle).
CINCY:I counted 12 bunnies in my path on my run
NY: The only wildlife I've ever seen in Central Park are pigeons, wrens and carriage horses
CINCY: Bikers who announce their presence politely and stay out of your way
NY: Bikers who try to run you over and then curse you out for something or other
CINCY:About 6 other runners on a Saturday morning
NY:Too many runners/walkers/bikers/tourists to count
CINCY:I can hear my footfalls
NY: I can hear traffic
CINCY: When you are finished you get in your car and drive to get home
NY: When you are finished you get on the subway and try to stay as far away from people as you can since you are disgustingly sweaty
I also noticed that the humidity is DIFFERENT. This was weird to me, because I always thought humidity was humidity, but I guess I was wrong. For the first time, I actually FELT it in my lungs. It felt like it was pressing down on them and made the first mile or so hard to breathe until I got used to it. I was also very surprised that New York seems to be MORE humid. I always thought Cincinnati was the most humid place around. Of course, I am not gauging this through any scientific method...just the ponytail test. My ponytail wasn't soaked through after my 10 miles like it usually is in New York after my warm-up.
Anyway, I'm sure Coach Ramon has some crazy hill workout planned for us tomorrow. So I'm glad that today is a rest day. :)
CINCY: Humidity is out of control
NY: Humidity is WAY out of control (my parents think it is because I live in a concrete jungle).
CINCY:I counted 12 bunnies in my path on my run
NY: The only wildlife I've ever seen in Central Park are pigeons, wrens and carriage horses
CINCY: Bikers who announce their presence politely and stay out of your way
NY: Bikers who try to run you over and then curse you out for something or other
CINCY:About 6 other runners on a Saturday morning
NY:Too many runners/walkers/bikers/tourists to count
CINCY:I can hear my footfalls
NY: I can hear traffic
CINCY: When you are finished you get in your car and drive to get home
NY: When you are finished you get on the subway and try to stay as far away from people as you can since you are disgustingly sweaty
I also noticed that the humidity is DIFFERENT. This was weird to me, because I always thought humidity was humidity, but I guess I was wrong. For the first time, I actually FELT it in my lungs. It felt like it was pressing down on them and made the first mile or so hard to breathe until I got used to it. I was also very surprised that New York seems to be MORE humid. I always thought Cincinnati was the most humid place around. Of course, I am not gauging this through any scientific method...just the ponytail test. My ponytail wasn't soaked through after my 10 miles like it usually is in New York after my warm-up.
Anyway, I'm sure Coach Ramon has some crazy hill workout planned for us tomorrow. So I'm glad that today is a rest day. :)
Wednesday, July 9, 2008
Hills AND Speed
It's always bad when your coach's email contains the subject "Tonight's Workout – LUCKY YOU!" I read through it at work and decided that I pretty much didn't want to go to practice. :) It seems everyone else in the advance group felt the same way. Our turnout was slimmer than usual and we didn't have any coaches sign up at our meeting spot for a LONG TIME. One of the girls suggested the 5-minute rule (if no coaches show up in 5 minutes we don't have to practice).
I was glad when they did show up because I was thoroughly confused by the workout description and needed it to be recapped to me. Even the coaches said they had to read through it about three times before they understood it. Here it is:
"You are going to do 2 x 2 mile(aprox) repeats, plus a little warm up.
We are warming up a lower loop with a couple of intervals (about 1/4 mile each) in the middle. From East 72nd street heading west bound and south to East 64th street, once you get there you'll start your first pick up to the Traffic light on 59th street and entrance of 7th ave then Recover to East 64th street then start your next pick up which goes to Eat 68th street. Then recover to East 72nd street.
NOW you'll start your 2 mile repeats.
The two mile consist of a FULL lower loop PLUS Cat Hill !! So, you'll start timing yourself from East 72nd and go around, complete the lower loop and once you get back to East 72nd continue (pushing) north until you get to the traffic light on top of cat hill.
The recovery will be from the top of cathill to Cleopatra's needle and back to East 72nd street. (repeat this a second time)
Goal and description of the workout: This is a TEST. That means you are going to try to run as fast as you can. Of course tomorrow the weather is gonna suck, so, be smart and adjust your effort accordingly, do no expect to get great times. Run by effort, as long as you put the effort you are getting the benefit of the workout.
This should be an decent effort 85%+, but it must be equal effort thru the whole 2 miles.
Time each of the 2 miles. see how well you pace yourself."
You can see why everyone was confused.
It was also very HOT out, so I wasn't really sure how to pace at 85% effort. The first two 1/4 speed intervals SUCKED. I had no idea how I was going to do 2-mile repeats at a good clip afterwards. Especially since they involved Cat Hill at the end. Despite how I FELT though, I was doing pretty good. My times were right on track in keeping a consistent 9-minute mile pace when I was pushing it, which is REALLY good in that weather. Also, the girls I usually run with (Nicole and MaryAnne) dropped behind me pretty early on. Nicole and I usually keep the same pace, but MaryAnne is a bit faster than me, so I figured I was doing okay if I was ahead of her.
Cat Hill absolutely killed me though. I felt like I was running through wet cement. The other thing that sucks is that most of the workout was on the east side of the park. Now, the west side definitely has more rolling hills. But the east side has what the mentor Marissa calls "sneaky hills". And it has a LOT of them. The way I define sneaky hills is this: they are hills that do not look like hills. In fact, it looks like you are running on flat ground unless you look waaaay far ahead....then you see that they are actually uphill climbs. If for some reason you don't notice this by sight, you notice it when your legs feel HEAVY.
So it was a TOUGH workout.
But it was one of those workouts that make you feel like you actually accomplished something when you are finally finished.
Also, I decided to bring a towel with me to that practice for afterwards. How smart! Why didn't I think of that before? :)
I was glad when they did show up because I was thoroughly confused by the workout description and needed it to be recapped to me. Even the coaches said they had to read through it about three times before they understood it. Here it is:
"You are going to do 2 x 2 mile(aprox) repeats, plus a little warm up.
We are warming up a lower loop with a couple of intervals (about 1/4 mile each) in the middle. From East 72nd street heading west bound and south to East 64th street, once you get there you'll start your first pick up to the Traffic light on 59th street and entrance of 7th ave then Recover to East 64th street then start your next pick up which goes to Eat 68th street. Then recover to East 72nd street.
NOW you'll start your 2 mile repeats.
The two mile consist of a FULL lower loop PLUS Cat Hill !! So, you'll start timing yourself from East 72nd and go around, complete the lower loop and once you get back to East 72nd continue (pushing) north until you get to the traffic light on top of cat hill.
The recovery will be from the top of cathill to Cleopatra's needle and back to East 72nd street. (repeat this a second time)
Goal and description of the workout: This is a TEST. That means you are going to try to run as fast as you can. Of course tomorrow the weather is gonna suck, so, be smart and adjust your effort accordingly, do no expect to get great times. Run by effort, as long as you put the effort you are getting the benefit of the workout.
This should be an decent effort 85%+, but it must be equal effort thru the whole 2 miles.
Time each of the 2 miles. see how well you pace yourself."
You can see why everyone was confused.
It was also very HOT out, so I wasn't really sure how to pace at 85% effort. The first two 1/4 speed intervals SUCKED. I had no idea how I was going to do 2-mile repeats at a good clip afterwards. Especially since they involved Cat Hill at the end. Despite how I FELT though, I was doing pretty good. My times were right on track in keeping a consistent 9-minute mile pace when I was pushing it, which is REALLY good in that weather. Also, the girls I usually run with (Nicole and MaryAnne) dropped behind me pretty early on. Nicole and I usually keep the same pace, but MaryAnne is a bit faster than me, so I figured I was doing okay if I was ahead of her.
Cat Hill absolutely killed me though. I felt like I was running through wet cement. The other thing that sucks is that most of the workout was on the east side of the park. Now, the west side definitely has more rolling hills. But the east side has what the mentor Marissa calls "sneaky hills". And it has a LOT of them. The way I define sneaky hills is this: they are hills that do not look like hills. In fact, it looks like you are running on flat ground unless you look waaaay far ahead....then you see that they are actually uphill climbs. If for some reason you don't notice this by sight, you notice it when your legs feel HEAVY.
So it was a TOUGH workout.
But it was one of those workouts that make you feel like you actually accomplished something when you are finally finished.
Also, I decided to bring a towel with me to that practice for afterwards. How smart! Why didn't I think of that before? :)
Sunday, July 6, 2008
Long Run
I was pretty much dreading my long run on Saturday morning. It's not even like Bill and I stayed up late or anything, but I was just so tired and pretty much didn't feel like running. AND I knew that I would have a good excuse since a lot of people wouldn't be there. When the alarm went off I asked Bill "Do I HAVE to run today?" He said I didn't have to run 15 miles, but I should at LEAST run 6. I angrilly got out of bed and said "Well then, I might as well run 15." Which is pretty funny in retrospect. I am a total grouch in the morning.
It was pretty slim attendance. By the time we started our run though, there were about 100 people there. I was so happy, because Ramon said that the runs today were going to be between 8-12 miles. Whoo-hoo! He also told us that we should TAKE IT EASY because it was so humid out. He told us that you don't get faster by taking your long runs out faster. You get faster by pushing yourself on the speed workouts (Tuesdays and sometimes also Thursdays). The long runs are merely to increase endurance.
I actually had a nice run!
We did the full 12 (two loops) at a 10 minute pace. At the end I had enough energy to book it in. I figured that this was good because Ramon said that we should be able to increase our pace by 30 seconds for the last 25% of our run. He also said that we should have enough energy to add on two more miles without too much of a problem. This is the first time that I have felt that way, so I think that maybe I have found my pace!
Tonight we have a pretty tough workout though. I am not looking forward to it. Hill repeats of course, and I didn't really understand EXACTLY what we were doing, but I know it included 2x 2 miles HARD. And he called it a "test" which is never good.
This week is going to suck for my running because I am travelling and it is always hard to keep up on my workouts when I am not at home. I will certainly make an effort, but 15 miles on my own for my long run is not going to be easy. :(
It was pretty slim attendance. By the time we started our run though, there were about 100 people there. I was so happy, because Ramon said that the runs today were going to be between 8-12 miles. Whoo-hoo! He also told us that we should TAKE IT EASY because it was so humid out. He told us that you don't get faster by taking your long runs out faster. You get faster by pushing yourself on the speed workouts (Tuesdays and sometimes also Thursdays). The long runs are merely to increase endurance.
I actually had a nice run!
We did the full 12 (two loops) at a 10 minute pace. At the end I had enough energy to book it in. I figured that this was good because Ramon said that we should be able to increase our pace by 30 seconds for the last 25% of our run. He also said that we should have enough energy to add on two more miles without too much of a problem. This is the first time that I have felt that way, so I think that maybe I have found my pace!
Tonight we have a pretty tough workout though. I am not looking forward to it. Hill repeats of course, and I didn't really understand EXACTLY what we were doing, but I know it included 2x 2 miles HARD. And he called it a "test" which is never good.
This week is going to suck for my running because I am travelling and it is always hard to keep up on my workouts when I am not at home. I will certainly make an effort, but 15 miles on my own for my long run is not going to be easy. :(
Thursday, July 3, 2008
I'm No Longer 18
No kidding, right?
But lately, I've had to remind myself of this.
When I first started dating Bill we went to a pizza place for dinner and got a large pizza, and a calzone (because he wanted one). As he ate his calzone, I finished the entire pizza. I think he was a little surprised, but I said "I TOLD you I eat a lot when I'm swimming." Which was true.
But since college, I really haven't been able to/wanted to do this. I was noticing my metabolism slowing down as well. Well, I think I need to remind myself of this from time to time while I am training.
Since I started Team in Training, I have been eating CONSTANTLY. It's crazy, because I usually don't get this way until much much later in the season. So I don't know if it's because I'm just running more often, or if it's because the past two years of running have sped up my metabolism, or if it's just because I am running harder. It is probably a little of all three. But I am always eating. And I have been really good about eating healthily. But the past two weeks I have sort of been falling off the wagon (eating-wise). Last night, for example, Bill sent me this article at work about this guy who blogs about pizza. It made me want pizza really badly and we ordered from our favorite in our neighborhood, Cafe Viva. We got a large. Now in Cincinnati, a large is an accomplishment. But in New York, NO ONE finishes a large. I mean, people usually order one slice and it's a meal. Bill and I finished the WHOLE THING. And then later, I had ice cream.
I SO felt it today on my run. I just felt like crap. It seemed hot and sticky (even though it was only 86 and mild humidity...much less than usual). I was tired and having a hard time breathing and my stomach hurt. The mini-hills were killing me. I told Bill I would be happy to finish our four miles at a 10 minute pace.
I didn't realize until after the run that it was probably my bad eating habits that were making me feel gross. Hmmm. That's not good, going into a long summer weekend :)
Oh, how I long for those days when I could eat whatever and jump in the pool to swim my race and not have it effect me at all!
Oh, by the way...I did finish my run at 37:24 (a 9:21 pace). Not bad for feeling awful.
But lately, I've had to remind myself of this.
When I first started dating Bill we went to a pizza place for dinner and got a large pizza, and a calzone (because he wanted one). As he ate his calzone, I finished the entire pizza. I think he was a little surprised, but I said "I TOLD you I eat a lot when I'm swimming." Which was true.
But since college, I really haven't been able to/wanted to do this. I was noticing my metabolism slowing down as well. Well, I think I need to remind myself of this from time to time while I am training.
Since I started Team in Training, I have been eating CONSTANTLY. It's crazy, because I usually don't get this way until much much later in the season. So I don't know if it's because I'm just running more often, or if it's because the past two years of running have sped up my metabolism, or if it's just because I am running harder. It is probably a little of all three. But I am always eating. And I have been really good about eating healthily. But the past two weeks I have sort of been falling off the wagon (eating-wise). Last night, for example, Bill sent me this article at work about this guy who blogs about pizza. It made me want pizza really badly and we ordered from our favorite in our neighborhood, Cafe Viva. We got a large. Now in Cincinnati, a large is an accomplishment. But in New York, NO ONE finishes a large. I mean, people usually order one slice and it's a meal. Bill and I finished the WHOLE THING. And then later, I had ice cream.
I SO felt it today on my run. I just felt like crap. It seemed hot and sticky (even though it was only 86 and mild humidity...much less than usual). I was tired and having a hard time breathing and my stomach hurt. The mini-hills were killing me. I told Bill I would be happy to finish our four miles at a 10 minute pace.
I didn't realize until after the run that it was probably my bad eating habits that were making me feel gross. Hmmm. That's not good, going into a long summer weekend :)
Oh, how I long for those days when I could eat whatever and jump in the pool to swim my race and not have it effect me at all!
Oh, by the way...I did finish my run at 37:24 (a 9:21 pace). Not bad for feeling awful.
Tuesday, July 1, 2008
Treadmill? In the Summer?
Yes, I was forced to do a treadmill workout tonight. I got bogged down at work and didn't make it to practice. Last year, this would have meant that I just felt badly about missing the workout (especially since tonight's was a hill workout). This year it means that I got to do Coach Ramon's alternative treadmill workout.
I hate the treadmill.
Fortunately everyone that used to go to the gym in my apartment during the winter is either working out outside or has better things to do than workout. So I got to watch "the Simpsons" while I did hills.
This was my workout. (All done at 6.3 mph).
8 minutes warmup
Repeat the following, 3x:
2 minutes at incline 2
3 minutes at incline 6
2 minutes at incline 1
5 minutes recovery
When I was warming up I was thinking that maybe I should increase the speed. Even after the 2 minutes at incline 2 I was feeling like I was slacking a bit. But then I got to incline 6. It really IS like running a for real hill. I don't think I've ever had the incline up so high on the treadmill. Luckily, it was only 3 minutes. It was do-able, but I was breathing hard. By the end of the workout I was dripping sweat. I'm glad I didn't decide to increase the pace. It seemed just right for me.
I'm wondering if anyone is going to even show up for the group workout on the 5th. I'm thinking that maybe there will be 10 people. Most everyone I know is going to the shore for the weekend. OR partying too much to worry about getting up in the morning to do 14-16 miles. I'll be there though. :)
I hate the treadmill.
Fortunately everyone that used to go to the gym in my apartment during the winter is either working out outside or has better things to do than workout. So I got to watch "the Simpsons" while I did hills.
This was my workout. (All done at 6.3 mph).
8 minutes warmup
Repeat the following, 3x:
2 minutes at incline 2
3 minutes at incline 6
2 minutes at incline 1
5 minutes recovery
When I was warming up I was thinking that maybe I should increase the speed. Even after the 2 minutes at incline 2 I was feeling like I was slacking a bit. But then I got to incline 6. It really IS like running a for real hill. I don't think I've ever had the incline up so high on the treadmill. Luckily, it was only 3 minutes. It was do-able, but I was breathing hard. By the end of the workout I was dripping sweat. I'm glad I didn't decide to increase the pace. It seemed just right for me.
I'm wondering if anyone is going to even show up for the group workout on the 5th. I'm thinking that maybe there will be 10 people. Most everyone I know is going to the shore for the weekend. OR partying too much to worry about getting up in the morning to do 14-16 miles. I'll be there though. :)
If You're Happy and You Know It
It seems like my thighs are getting larger again :(
How do I know this?
Because every time I go to sit down, they bang together and make a really loud clapping noise. My thighs are clapping!!! And you can hear it all the way across the apartment. So loud that Bill had to ask "What was that?"
Hahahahaha.
How do I know this?
Because every time I go to sit down, they bang together and make a really loud clapping noise. My thighs are clapping!!! And you can hear it all the way across the apartment. So loud that Bill had to ask "What was that?"
Hahahahaha.
Monday, June 30, 2008
The Best $3 I Spent
Saturday was so so hot.
In fact, it was so hot that all of my team members (myself included) were sweating BEFORE we started our practice. Our workouts were all over the place (half-marathoners were running 6-7 miles, beginner marathoners 4-5, intermediate 10-12 and advanced 12-14). To complicate matters more we were running in pace groups, not groups by level. Since I was already sweating buckets and knew I had to do at least 12 miles I decided to run with the 10 minute pace group. I was so glad to have a pace leader because I tend to go way too fast at the beginning of my long runs.
Our little 10 minute pace group gathered up before the run and with a quick survey (with a showing of hands) I found out that Nicole and I were the only ones running 12. Everyone else was running less. INCLUDING our pace leader :( She was running 10, which at first I was like 'Two miles of pacing on our own? Cake!'. But then I realized that because of how the loops were set-up we would actually only be running with her for 5 miles. Grrrr. That meant I would have to concentrate on my run.
It was all the more complicated because the Pride Race was going on. So we had to run outside of the race barriers for a few miles and risk being run over by the overzealous cyclists (who are really angry because of a recent article in the New Yorker called "Who Owns Central Park?").
Luckily though, this meant that there was plenty of water out on tables. (Don't worry, I didn't take any until the race was over and the volunteers were cleaning up).
Anyway, our pace group started out great. It was a nice, relaxing pace and I found myself having to slow down a couple of times. Our pace leader pointed out all of the water fountains in the park. We were all having nice conversation to pass the time. Then she left us at 5 miles :(
Nicole and I did our best to keep the 10 minute pace, and we actually did a pretty good job. But as time wore on, we had to stop more and more to get water. It was just too hot. When we finished our first loop we were right around the end of the Pride Race. Everyone had rainbow striped popsicles. Nicole and I were SO JEALOUS. She wanted to stop at one of the vendor's carts to get a popsicle. I was like "No way. I have no incentive to finish if we do that." We started talking about Sno-Cones. At first all this talk was good, but then it just seemed to drag the run on. There were carts with them everywhere (or maybe it was just a mirage...just kidding). We climbed Great Hill for the second time and I was about done with the whole thing. Too bad I had about 4 more miles to go. We were still keeping our ten minute pace.
When we got to 72nd street on the east side I was so happy! 1.5 miles to go! I saw another cart and told Nicole that I decided to get a Sno-Cone when I was finished. It was one of the longer 1.5 miles that I have ever run. I had to stop myself from stopping to get water every 30 seconds.
We finished and went to the bag area where we immediately bought Sno-Cones. Who knew they could be so so delicious? Although it was sort of hard to stretch and eat it at the same time, it was the best $3 I spent all day!
In fact, it was so hot that all of my team members (myself included) were sweating BEFORE we started our practice. Our workouts were all over the place (half-marathoners were running 6-7 miles, beginner marathoners 4-5, intermediate 10-12 and advanced 12-14). To complicate matters more we were running in pace groups, not groups by level. Since I was already sweating buckets and knew I had to do at least 12 miles I decided to run with the 10 minute pace group. I was so glad to have a pace leader because I tend to go way too fast at the beginning of my long runs.
Our little 10 minute pace group gathered up before the run and with a quick survey (with a showing of hands) I found out that Nicole and I were the only ones running 12. Everyone else was running less. INCLUDING our pace leader :( She was running 10, which at first I was like 'Two miles of pacing on our own? Cake!'. But then I realized that because of how the loops were set-up we would actually only be running with her for 5 miles. Grrrr. That meant I would have to concentrate on my run.
It was all the more complicated because the Pride Race was going on. So we had to run outside of the race barriers for a few miles and risk being run over by the overzealous cyclists (who are really angry because of a recent article in the New Yorker called "Who Owns Central Park?").
Luckily though, this meant that there was plenty of water out on tables. (Don't worry, I didn't take any until the race was over and the volunteers were cleaning up).
Anyway, our pace group started out great. It was a nice, relaxing pace and I found myself having to slow down a couple of times. Our pace leader pointed out all of the water fountains in the park. We were all having nice conversation to pass the time. Then she left us at 5 miles :(
Nicole and I did our best to keep the 10 minute pace, and we actually did a pretty good job. But as time wore on, we had to stop more and more to get water. It was just too hot. When we finished our first loop we were right around the end of the Pride Race. Everyone had rainbow striped popsicles. Nicole and I were SO JEALOUS. She wanted to stop at one of the vendor's carts to get a popsicle. I was like "No way. I have no incentive to finish if we do that." We started talking about Sno-Cones. At first all this talk was good, but then it just seemed to drag the run on. There were carts with them everywhere (or maybe it was just a mirage...just kidding). We climbed Great Hill for the second time and I was about done with the whole thing. Too bad I had about 4 more miles to go. We were still keeping our ten minute pace.
When we got to 72nd street on the east side I was so happy! 1.5 miles to go! I saw another cart and told Nicole that I decided to get a Sno-Cone when I was finished. It was one of the longer 1.5 miles that I have ever run. I had to stop myself from stopping to get water every 30 seconds.
We finished and went to the bag area where we immediately bought Sno-Cones. Who knew they could be so so delicious? Although it was sort of hard to stretch and eat it at the same time, it was the best $3 I spent all day!
Friday, June 27, 2008
Quick! I Need an Opinion!
Tomorrow's workout is a 12-14 mile run "easy". Coach Ramon says it's all about spending time on your feet.
The thing is, we're running in pace groups and I have no idea which one I should run with. The problem is that I have been pushing myself. So, when I was in the 5 mile Hope and Possibility Race I took the first mile out "easy". I clocked a 9:10, which felt comfortable to me at the time. Last night however, my 9:12 pace seemed a little harder than usual. In my last marathon, my pace was a 10:55. Grrrrr! Which group should I run with?
Ramon says:
"You should run with the group that feels very comfortable to you, remember saturday's is all about running easy, and spend time on your feet. If you find yourself pushing and putting too much effort early on, be smart (i know it could be a lot to ask...but try it !) and move to a slower group (either the same day or the following week)
How do you know if you are running with the right group?
1-If the pace feels easy early on and almost feel like you are holding back
2-if you can maintain a conversation while running
3-if you finish you run knowing that you could have gone a bit longer.
how do you know if you are in the wrong group?
1-if you feel like you are
2-if your breathing is elaborate while running
3-if you find yourself dropping farther back each mile.
4-if you hate the person next to you because he/she is not breathing hard.
I know it's not a huge deal to switch groups in the middle, but I would really like to try to stay with the group the whole time. Also, I still want to push myself (only a LITTLE...I realize this is an easy run) from what I have done in my past marathons.
The thing is, we're running in pace groups and I have no idea which one I should run with. The problem is that I have been pushing myself. So, when I was in the 5 mile Hope and Possibility Race I took the first mile out "easy". I clocked a 9:10, which felt comfortable to me at the time. Last night however, my 9:12 pace seemed a little harder than usual. In my last marathon, my pace was a 10:55. Grrrrr! Which group should I run with?
Ramon says:
"You should run with the group that feels very comfortable to you, remember saturday's is all about running easy, and spend time on your feet. If you find yourself pushing and putting too much effort early on, be smart (i know it could be a lot to ask...but try it !) and move to a slower group (either the same day or the following week)
How do you know if you are running with the right group?
1-If the pace feels easy early on and almost feel like you are holding back
2-if you can maintain a conversation while running
3-if you finish you run knowing that you could have gone a bit longer.
how do you know if you are in the wrong group?
1-if you feel like you are
2-if your breathing is elaborate while running
3-if you find yourself dropping farther back each mile.
4-if you hate the person next to you because he/she is not breathing hard.
I know it's not a huge deal to switch groups in the middle, but I would really like to try to stay with the group the whole time. Also, I still want to push myself (only a LITTLE...I realize this is an easy run) from what I have done in my past marathons.
Repeat Workout
Last night I had a repeat workout. This is how is was laid out in the schedule:
10 minutes warmup
3 lower loops of Central Park
Increase speed by 30-40 seconds for each loop
Each lower loop of Central Park is 1.7 miles. It was sort of muggy last night, so of course that made it harder. I am assuming that the point of this workout was to work on saving your energy at the beginning so that you could have more at the end. A perfect workout for me, because this is one of my problem areas. I told Bill that my goal was a 9:45 pace for the first loop, a 9:15 pace for the second loop and a 8:45 pace for the third loop. He thought we would be dying if we did this. After I thought about it I thought that he might be right. But I wasn't sure. So I said that we would just play it by ear.
We started by walking across town to the park. As soon as we got to the park we ran downtown to 72nd street where our workout began. Right on schedule, we logged a 10 minute mile. It's funny though, because I felt like we were running a good pace. Our first loop was a 15:40. I was dripping with sweat and dying. Bill calculated that this was around a 9:17 pace. (Pretty close. But good math in your head Bill, especially after a hot run. It is actually a 9:12). Hmmm. 9:17 seemed a lot faster than what I was supposed to start out at.
I told Bill that this meant that our next loop had to be a 15:10. He said that he thought that we should just try to meet our time again, since we were so off the pace we set for ourselves. I said it depended on how I was feeling.
I must have been feeling good because my second loop was 14:48. Granted, I did feel like I was dying at the end and my heart was beating in my head like none other. (That was an 8:48 pace).
I was really feeling tired, and I felt like I screwed up my workout by not really taking the first loop easy. I realized that if I counted my warmup that my paces were pretty much on track. After all, this wasn't speed work. I told Bill that I was going to take the last loop easy and count it as my cooldown.
So my last loop was 15:50 (a 9:18 pace). I think this workout was good for me. Especially since I am trying to figure out my "normal" pace. I am also looking forward to see how I pace this weekend when we have an "easy" 12-14 mile run. (I think...we haven't gotten the coach's email yet).
Ever since I decided to change my mindset to be more competitive these workouts are killing me. Not in a bad way (not like my legs hurt or anything) just that the effort I put forward is so much greater. I am trying to becareful about not burning out though.
10 minutes warmup
3 lower loops of Central Park
Increase speed by 30-40 seconds for each loop
Each lower loop of Central Park is 1.7 miles. It was sort of muggy last night, so of course that made it harder. I am assuming that the point of this workout was to work on saving your energy at the beginning so that you could have more at the end. A perfect workout for me, because this is one of my problem areas. I told Bill that my goal was a 9:45 pace for the first loop, a 9:15 pace for the second loop and a 8:45 pace for the third loop. He thought we would be dying if we did this. After I thought about it I thought that he might be right. But I wasn't sure. So I said that we would just play it by ear.
We started by walking across town to the park. As soon as we got to the park we ran downtown to 72nd street where our workout began. Right on schedule, we logged a 10 minute mile. It's funny though, because I felt like we were running a good pace. Our first loop was a 15:40. I was dripping with sweat and dying. Bill calculated that this was around a 9:17 pace. (Pretty close. But good math in your head Bill, especially after a hot run. It is actually a 9:12). Hmmm. 9:17 seemed a lot faster than what I was supposed to start out at.
I told Bill that this meant that our next loop had to be a 15:10. He said that he thought that we should just try to meet our time again, since we were so off the pace we set for ourselves. I said it depended on how I was feeling.
I must have been feeling good because my second loop was 14:48. Granted, I did feel like I was dying at the end and my heart was beating in my head like none other. (That was an 8:48 pace).
I was really feeling tired, and I felt like I screwed up my workout by not really taking the first loop easy. I realized that if I counted my warmup that my paces were pretty much on track. After all, this wasn't speed work. I told Bill that I was going to take the last loop easy and count it as my cooldown.
So my last loop was 15:50 (a 9:18 pace). I think this workout was good for me. Especially since I am trying to figure out my "normal" pace. I am also looking forward to see how I pace this weekend when we have an "easy" 12-14 mile run. (I think...we haven't gotten the coach's email yet).
Ever since I decided to change my mindset to be more competitive these workouts are killing me. Not in a bad way (not like my legs hurt or anything) just that the effort I put forward is so much greater. I am trying to becareful about not burning out though.
Thursday, June 26, 2008
Slacker has a New Meaning
So, as I was getting ready this morning I was feeling like I kind of slacked on my workout last night.
Last night I was planning on doing my yoga tape and some weight training. But I mixed up my schedule and ate dinner before working out. This basically made me pretty unmotivated to work out. Not to mention that I had sort of a heavy dinner (sirloin, asparagus and a glass of red wine). So I decided to do the Crunch Yoga tape rather than the MTV Yoga tape. I knew that the Crunch one was about 15 minutes less than the other one. I also decided NOT to do weights. I also realized how much easier the Crunch video is about 5 minutes into the workout. So I was feeling kind of guilty about that. But I also figured it was probably good to mix it up.
It is surprising to me how relaxing yoga is. I know that it is supposed to be, and that's sort of what it is known for, but yoga has NEVER been relaxing for me. It has always been much more of a chore. I dreaded doing it even though I knew it was good for me. Now, I sort of look forward to it. And I am really concentrating on my breathing. I don't know if that will help me at all in my running, but it does make me feel great.
So, this morning after I felt like I slacked, I immediately realized afterwards that NORMALLY "slacking" for me means not even doing a workout. Or going a couple of days without doing a workout. So then I was like "good for me." :)
I also started reading this book that I have had for awhile. It is called "The Body Sculpting Bible for Women". I got it a couple of years ago, but have really only used to see how to do the weight exercises inside. I decided that I probably SHOULD read it, because it talks about proper nutrition and all of that stuff too. Unfortunately, the whole thing is sort of written like an infomercial EVEN THOUGH the whole first chapter talks about how infomercials lead you in the wrong direction. I mean, the content is great. But the TONE is like an infomercial.
Being an avid reader it really annoys me when the tone of a book is off. (Like the Da Vinci Code...good substance but I HATED the way it was written, so I ended up hating the book). So I don't know if I am going to finish the book or just use it for the weight training exercises, like I have done in the past.
Anyway. Tonight is a ten minute workout and 3 lower loops of Central Park (approximately 1.7 miles each). Each loop is supposed to get progressively faster by 30-40 seconds. I hope the rain holds off :)
Last night I was planning on doing my yoga tape and some weight training. But I mixed up my schedule and ate dinner before working out. This basically made me pretty unmotivated to work out. Not to mention that I had sort of a heavy dinner (sirloin, asparagus and a glass of red wine). So I decided to do the Crunch Yoga tape rather than the MTV Yoga tape. I knew that the Crunch one was about 15 minutes less than the other one. I also decided NOT to do weights. I also realized how much easier the Crunch video is about 5 minutes into the workout. So I was feeling kind of guilty about that. But I also figured it was probably good to mix it up.
It is surprising to me how relaxing yoga is. I know that it is supposed to be, and that's sort of what it is known for, but yoga has NEVER been relaxing for me. It has always been much more of a chore. I dreaded doing it even though I knew it was good for me. Now, I sort of look forward to it. And I am really concentrating on my breathing. I don't know if that will help me at all in my running, but it does make me feel great.
So, this morning after I felt like I slacked, I immediately realized afterwards that NORMALLY "slacking" for me means not even doing a workout. Or going a couple of days without doing a workout. So then I was like "good for me." :)
I also started reading this book that I have had for awhile. It is called "The Body Sculpting Bible for Women". I got it a couple of years ago, but have really only used to see how to do the weight exercises inside. I decided that I probably SHOULD read it, because it talks about proper nutrition and all of that stuff too. Unfortunately, the whole thing is sort of written like an infomercial EVEN THOUGH the whole first chapter talks about how infomercials lead you in the wrong direction. I mean, the content is great. But the TONE is like an infomercial.
Being an avid reader it really annoys me when the tone of a book is off. (Like the Da Vinci Code...good substance but I HATED the way it was written, so I ended up hating the book). So I don't know if I am going to finish the book or just use it for the weight training exercises, like I have done in the past.
Anyway. Tonight is a ten minute workout and 3 lower loops of Central Park (approximately 1.7 miles each). Each loop is supposed to get progressively faster by 30-40 seconds. I hope the rain holds off :)
Wednesday, June 25, 2008
Hill Drills!
So, last night everyone had interval work-outs of some sort. The advanced group had a hill interval training (yay for us...that was sarcasm ). I don't even know what the other groups did. I used to read through the entire email workout, but then it just made me tempted to run with the intermediate group instead of the advanced group, so now I just scroll down to the bottom and only read my workout.
Our workout included two loops of hills which each included two of the steepest hills in Central Park. The gist of it was:
a 1.7 mile warmup
a FAST uphill
go down to an effort level one on the downhill
a FAST (even longer and steeper and windier) hill
a little recovery across the park
repeat the two hills
recover .2 miles
run at regular pace for remaining 1.5 miles
The first hill didn't seem that bad, but then every subsequent hill killed me. I have never done a hill workout where you actually PUSH up the hill, just where you run at your normal pace up the hill (and then recover on the downhills). I have really been monitoring my effort levels using my breathing as a guide. I read about this all the time in Runner's World, but have never actually done it. I think it is actually a really great gauge.
I have also raised the bar for myself on my marathon goal. So...instead of running with people who run at my pace, I am pushing myself to run with faster people. Last night I ran with a group of girls who are aiming for a 4:00 marathon. It was hard, but I enjoyed it. In fact, I finished well before they did, by really pushing the hills. When I got home I made sure that I iced my knee (just in case). I also made sure that I stretched really thoroughly with the group. Unfortunately by the time I was going to bed, my hamstrings were kind of sore. They still are today. But I guess that's why Wednesday nights are always cross-training nights. Since Tuesday nights are usually some sort of speed work, it is nice to have a break the night afterwards.
On another subject...one major annoyance of mine lately has been my nose piercing. I have what is known as a nostril screw and the tip of it is supposed to rest against the top of your nose on the inside. Most of the time it does...except for during my workouts. Then it twirls down and falls out of my nostril. I don't know it has something to do with heat, or bloodflow or salt or whatever. But anyway, in my quest to fix it all the time I have to stick my finger up to readjust it. I'm sure everyone on my team thinks I am picking my nose. It's rather embarrassing. Does anyone else have this problem or a theory on how to fix this? (besides getting rid of it...that is a option I would rather not do).
Oh, and because I am obsessed with improvement, I went home and mapped out our course for the hill workout on mapmyrun.com. I was going to be very disappointed with my time if it ended up being a 10 minute mile pace (even though some of the workout was recovery pace). It ended up being 6.5 miles total and I averaged a 9:13. Hurrah!
Our workout included two loops of hills which each included two of the steepest hills in Central Park. The gist of it was:
a 1.7 mile warmup
a FAST uphill
go down to an effort level one on the downhill
a FAST (even longer and steeper and windier) hill
a little recovery across the park
repeat the two hills
recover .2 miles
run at regular pace for remaining 1.5 miles
The first hill didn't seem that bad, but then every subsequent hill killed me. I have never done a hill workout where you actually PUSH up the hill, just where you run at your normal pace up the hill (and then recover on the downhills). I have really been monitoring my effort levels using my breathing as a guide. I read about this all the time in Runner's World, but have never actually done it. I think it is actually a really great gauge.
I have also raised the bar for myself on my marathon goal. So...instead of running with people who run at my pace, I am pushing myself to run with faster people. Last night I ran with a group of girls who are aiming for a 4:00 marathon. It was hard, but I enjoyed it. In fact, I finished well before they did, by really pushing the hills. When I got home I made sure that I iced my knee (just in case). I also made sure that I stretched really thoroughly with the group. Unfortunately by the time I was going to bed, my hamstrings were kind of sore. They still are today. But I guess that's why Wednesday nights are always cross-training nights. Since Tuesday nights are usually some sort of speed work, it is nice to have a break the night afterwards.
On another subject...one major annoyance of mine lately has been my nose piercing. I have what is known as a nostril screw and the tip of it is supposed to rest against the top of your nose on the inside. Most of the time it does...except for during my workouts. Then it twirls down and falls out of my nostril. I don't know it has something to do with heat, or bloodflow or salt or whatever. But anyway, in my quest to fix it all the time I have to stick my finger up to readjust it. I'm sure everyone on my team thinks I am picking my nose. It's rather embarrassing. Does anyone else have this problem or a theory on how to fix this? (besides getting rid of it...that is a option I would rather not do).
Oh, and because I am obsessed with improvement, I went home and mapped out our course for the hill workout on mapmyrun.com. I was going to be very disappointed with my time if it ended up being a 10 minute mile pace (even though some of the workout was recovery pace). It ended up being 6.5 miles total and I averaged a 9:13. Hurrah!
Sunday, June 22, 2008
Hope and Possibility
Today I ran my first official race in New York and let me say...I was pretty happy!
I was really good last night too. I limited myself to one cocktail and went to bed at 10:00 (loser!). Right before bed I read Coach Ramon's game plan for how to run the race. Basically, he said that if you run a 9:00 mile pace that you should stand up with the 8:00 milers. I felt kind of bad for doing this because I felt like I would be the one that was going to be run over by the real 8:00 milers. But then I realized that this is probably what everyone does, and why I am usually so pissed off when I am standing in the section that I think that I should be standing in (and then have to plow through a bunch of runners who really aren't at the pace that they say they are...does that make sense?). He told us to take the run out slowly. 85% of runners start their races too fast, and he wanted us to be the smart 15%. At Cat Hill we should take it easy and swing our arms really LOW. On the downhills we should make sure that we are not overstriding. Other than that, it was sort of play it by ear: if you felt tired, slow down, if not, you could settle into a nice pace and then kick it up for the last mile.
I ran my first mile with what I felt was a nice comfortable pace. I clocked a 9:10 for it, and was pretty happy. I knew I would have to make up those 10 seconds to average a 9:00 pace, but I wasn't freaked out about that at all. I knew I could do it. Cat Hill? Not a problem! I just kept my arms swinging low. In fact, I logged a 8:56 on that mile.
I was feeling great, but I didn't know how long I could keep it up. I felt like I was getting a higher kick then normal (= faster turnover). Next mile was 8:27. Hurrah! I was kicking butt.
NOW was when I felt tired. But I had to keep it up because I was doing so great. I found someone to keep my eye on (a couple in matching Princeton T-shirts) and tried to stick with them. I could tell this mile was slower. Maybe it was all of the little sloping hills. 8:44.
Ok, time to pick it up. I was exhausted but started to kick higher, I only had one more mile. I really pushed it in. 8:07!!!! For a final time of 43:25. AND we got cool medals.
It was also cool because Anthony Edwards was there for the race. (You know? Dr Green from when ER was still cool?).
Anyway, since I was so exhausted I took forever to get water and stretch. I had the best intentions of cheering on the rest of my team, but by the time I was done stretching the race was pretty much over. Bill and I walked over to Magnolia and I rewarded myself with a delicious cupcake. And then we came back to sit on the lawn and see if I won any cool prizes (like a treadmill or a trip to a bed and breakfast). I didn't.
(this is me just chilling after the race).
Oh and NYRR is so cool. Not only do they break down all of your results, but they also tell you the weather conditions during the race.
So here were my results:
536 Overall, 137 Female, 61 Age group, Pace 8:40, Age Group and Female 196, Age group % 55.7%, 70 degrees, 76% Humidity, 5mph wind
So now I am going to do nothing for the rest of the day except work on my sewing! Hurrah!
Friday, June 20, 2008
Overuse?
I'm not one who's really "tuned-in" to pain. I attribute this to my high-school cross-country days. Back then I had some major issues with my quads. I was in seeing the sports-medicine therapist (ok, how many hyphenated words can I use in this post?) just about every week. I also had back issues in college. I think because I was living with pain all the time I just kind of turned it off. I figured this out (with the help of a physical therapist) when during a PT session they asked me how much the pain was on a scale of 1-10 and I said "It's not that bad today...probably a three." I think I confused the physical therapist, because I basically could never tell him WHERE the pain was and I was always ranking it a 2 or 3, and never more than a 5. So he started feeling my muscles and I guess he found something because he said that he had seen a bunch of big football players come in who had less pain than I did with tears in their eyes. I don't know if that says more about the football players or the fact that I couldn't feel pain. His theory was that I had turned off my pain sensors because I was dealing with pain constantly. So he had me do a bunch of really lame (I thought) exercises that required almost no effort so that I could "turn my pain sensors on again." I don't know if any of this helped or not. But my point is, that a lot of times when I'm injured I don't realize it.
That could end up being bad.
So I try try try to be really tuned into my body and listen to it. I also know that I have issues with my left leg building up a lot more muscle than my right (even though I am right-handed). So I try to pay attention to that.
Last night I was scheduled to do my 5 miler on the course I am running this weekend with 3 short bursts of sprinting. When I got home and started putting on my workout clothes I realized that my right knee felt really bad. AND it was right on top of it. On the right side. Of course. I think it's my quads again. In the injury session I went to a couple of weeks ago they were going over knee pain and said that if you have that kind of knee pain, it usually means that your quads are not strong enough. Go figure.
I was pretty mad because I really wanted to run. I asked Bill what I should do. (Which means that I really knew the answer, but just needed to hear it from someone else.) He said that I was prone to overuse injuries so I should probably do something like yoga instead and ice it. Boo!
So that's what I did last night. I am hoping to get out and run tonight, but you know what? I don't think it is going to happen. My knee is still a little sore. Actually, it's just as sore as it was yesterday. So, I am going to do all of those exercises that the physical therapist LAST TIME told me to do, to build up my quads.
That could end up being bad.
So I try try try to be really tuned into my body and listen to it. I also know that I have issues with my left leg building up a lot more muscle than my right (even though I am right-handed). So I try to pay attention to that.
Last night I was scheduled to do my 5 miler on the course I am running this weekend with 3 short bursts of sprinting. When I got home and started putting on my workout clothes I realized that my right knee felt really bad. AND it was right on top of it. On the right side. Of course. I think it's my quads again. In the injury session I went to a couple of weeks ago they were going over knee pain and said that if you have that kind of knee pain, it usually means that your quads are not strong enough. Go figure.
I was pretty mad because I really wanted to run. I asked Bill what I should do. (Which means that I really knew the answer, but just needed to hear it from someone else.) He said that I was prone to overuse injuries so I should probably do something like yoga instead and ice it. Boo!
So that's what I did last night. I am hoping to get out and run tonight, but you know what? I don't think it is going to happen. My knee is still a little sore. Actually, it's just as sore as it was yesterday. So, I am going to do all of those exercises that the physical therapist LAST TIME told me to do, to build up my quads.
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