Thick Lungs

I went outdoors and ran 3.0 miles in 29:19. Nice, cool, sunny. But my lungs felt thick. It was difficult and left me wondering how fit I actually am.

New Miles: 3.0
Total Miles: 213.5
Miles Remaining: 1286.5
Weight: 136.6

8:34 Pace

Since I have been struggling to get going on long runs I opted for a quick, short run. So I warmed up with .25 miles in 3:33 30cals. Then I did 3.0 solid, with one stop at mile 1.1 to loosen my left show which was too tight. Then I finished the run on a strong note. I did mile one at 6.4mph, mile two at 6.5mph, and then feeling good I did mile three at 7.0mph 8:34 mile pace and I was proud of me. Then I ran at 6.0mph for .5 then cooled down for .25. Total Workout: 4.0 miles in 39:20 473cals.

I think today will prove a smart decision as I am happy with what I accomplished and was energized by it. Hopefully I am over this hurdle that's been making running distance this past week challenging.

Total "Run" Time: 3.0 miles in 27:17.

Most Motivating Song:Avril Lavigne "Girlfriend" repeated 5 times

New Miles: 4.0
Total Miles: 210.5
Miles Remaining: 1289.5
Weight: 138.4

Anniversary Run

Ryan and my 1 Year Anniversary! Why not celebrate with a run?

.5 mile walking warm-up then .5 jog-run 6.1mph. Then alternating run/walk -- .5 run then .25 walk, then repeat. The first one I did at 6.1/6.2mph and walked at 4.1/4.2mph. The second one I did at 6.3mph and walked 4.3mph. Then I found my groove and did the rest running at 6.4mph then walking at 4.1mph - so .75 miles in 8:30 each. I did this 6 times. Then the last one I ran .5 at 6.4mph with the last minute at 6.5mph. Then cooled down with .25 at 5.5mph and a .25 walk at 4.1mph. Total Workout: 6.5 miles 73:47 781cals.

Most Motivating Song:
OK Go "A Million Ways"

New Miles: 6.5
Total Miles: 206.5
Miles Remaining:1293.5
Weight: 137.0

Us on our 1st Anniversary

Mile 200!

3.0 mile run in 30:30 357cals; .5 at 6.2mph then 2.5 at 6.3mph. Then I did the Cross-Fit Workout for the day - where I wanted to throw up after 3 times. The Workout: Set incline to 12% then run for 30 seconds at 5K pace then rest for 20 seconds; repeat 8 times. As Ryan told me about the workout and I told him my 5K pace is the same as my Half pace, because I have no idea what "My 5K Pace" is. So he said, "You can do 5K in 24 minutes if you needed to." I told him that was really fast. So by the time I went to do this workout Ryan came in to help me and put me at 8:34pace 7.0mph to see how it would go. And it went.

It felt like running through sand at top pace with the threat if you slowed down you would go flopping off the back of the treadmill. I did 2 and was gasping for air. I did the third and was sure I couldn't do all 8. But I kept going; hopping off after 20 seconds then back on for 30. Every 20 I spent hunched over gasping. Ryan left then came back for the last two and where he thought it a good idea on the last one to bump up the speed every 5 seconds up .1mph and then the final 10 seconds at 7.5mph (8:00 pace). As he went to do this the first time I said "Don't you dare!" but I could do nothing about it because all concentration was on running. It was a difficult few minutes and I wish don't that workout on anyone, but I will give it credit for being a tough workout.

New Miles: 3.75
Total Miles: 200.0
Miles Remaining: 1300.0 
Weight: 138.8

Take that negativity!

Excited to run I got home, ate some Cheerios and 1% milk, waited roughly 30 minutes, then ran. Warm-up .25 with a very crucial sports bra change as my old blue Nike one isn't as supportive as it once was. Back on the treadmill with a stronger white and yellow Nike sports bra on ready to go.

I did 1.0 mile at 6.1mph. Short break to stretch a tight hamstring. Then ran 1.0 at 6.2mph, short walk, then ran 2.0 at 6.2mph then jogged/walked for a minute then ran the rest of the mile at 6.2mph. Expecting to be done after 5.0 I jogged then walked and since I still felt good I opted for some run work. So I did 30 second intervals at 6.6mph, 7.0mph, 7.3mph. 7.7mph then one whole minute at 8.0mph -- this got me 6.0 miles. Then feeling in the mood for a nice cool down but not quite ready to stop I did 1.0 mile at 5.0mph jog pace. Then I walked .25miles. Total Workout: 75:56 7.25 miles 865cals at 1% incline.

Most discouraging thought during my run: "I am not even at 3.0 miles and I feel tired; I would barely be thru the first part of the course at this point." Most "Take that negativity!" moment: Being at mile 5.25 and deciding to run hard.

Did 100 crunches. Did 20 push-ups; 10 real. Did 40 on the ball overhead-to-stomach lifts with 10lb weights.

Good decision today: Changed my sports bra.
Bad decision today: Ate Cheerios before running; as I nearly unate them several times.

Most Motivating Songs:
Dierks Bentley "Sideways"
Black Eyed Peas "Pump It"
Fountains of Wayne "Maureen"


New Miles: 7.25
Total Miles: 196.25
Miles Remaining: 1303.75
Weight: 137.6

I Hate This Hiatus!

Some health issues prevented me from running since Wednesday and then finally on Sunday I felt good again and ready to run but I did Flag Football first where I proceeded to hurt my right knee again and not be able to run. I did yard work Sunday afternoon and rested. Then tonight on my drive home the fresh smell of the world after a good rain overcame me and I could not resist.

I went to the track, knee brace on, and started running. I did one lap in 2:15 then I took the knee brace off and ran 1.75 more miles. I did one mile in 9:10 and then ran another mile. Total Workout: 2.0 miles in 18:26. The fresh evening air and the rain clouds that hovered but held off reminded me of so many soccer day and I was happy.

To not over do it, because I knew my knee wasn't yet 100%, I only did 2.0 miles. I finished up just as some lightening and thunder started to fill the sky.

New Miles: 2.0
Total Miles: 189.0
Miles Remaining: 1311.0
Weight: 138.2

Morning Run

I woke up at 6:15am to use the restroom due to the large quantities of water consumed last night. I got back in bed and as I lay there fully prepared to fall back asleep my stupid brain said "Hey you are awake. Why don't you run?" I then told myself to stop thinking but my brain kept nagging me, "You know you'll regret not running if you don't do it." I fought myself for 5 more minutes and then caved in deciding my brain was right and that I should run.

So I got up and I ran.

Every mile I stopped and walked for .1 and this got me through the miles. I ran mostly at 6.1mph and had some warm-up and cool down included. Total Workout: 6.5 miles in 68:23 776cals 1% incline.

Delightful URL: http://www.hillrunner.com/training/tmillchart.php

New Miles: 6.5
Total Miles: 187.0
Miles Remaining: 1313.0
Weight: 139.8

.25/25 Workout

I have been feeling so lethargic these last few days and I believe it is because my beer-to-water ratio was skewed towards beer. So I am focusing on drinking more water and not any beer for the next few days so I can rehydrate and hope to get my energy level up. This is, of course, all based solely on conjecture but I shall see what happens.

I opted for a quick run/cross-train day where I ran a quarter-mile then did 25 squats  - so a .25/25 workout. Instead of just one mile as done in the past I said to myself "Do 2." And so I did just that, increasing my pace by 0.3 mph each lap. I started at 6.0mph and worked my way up to 7.5mph then came slightly back down. Laps 6 and 7 were the most difficult. Total Workout: 30:40 2.5 miles (2.0 miles running; completing the warm-up and all squats in 27:15).

.25 warm-up
.25 at 6.0mph then 25 squats

.25 at 6.3mph then 25 squats
.25 at 6.6mph then 25 squats
.25 at 6.9mph then 25 squats
.25 at 7.2mph then 25 squats

.25 at 7.5mph then 25 squats
.25 at 7.2mph then 25 squats

.25 at 6.9mph then 25 squats
.25 cool down

Then I did 100 crunches in 4 sets of 25. Then I stretched. Then I made sure to drink a good amount of water and no beer.

New Miles: 2.5
Total Miles: 180.5
Miles Remaining: 1319.5
Weight: 140.4

Shock and Awesome

A balmy 82 degree day with super bright and hot sun beaming and beating down; a great day for a run. One of those runs where you shock your body into working out when the air is so hot to breathe and your body heats up faster than it can cool down.

So I went out and ran a different local route along a road that is along a creek. I did 3.75 miles in 35ish minutes. It is "ish" because though I did track my time I was so delirious by the end that I pressed the split time button rather than stop and I only noticed my error about a minute later. Also any time I stopped but didn't keep moving forward I stopped my watch; so I went out for roughly 45 minutes. I pounded the pavement and pounded my heart and by the end my legs felt like mush.

It was good to see how truly fit I am and where I am in my training. I was supposed to do 8.0 miles today; I managed less than half that. This was a good reality check as I gear up for the Half. I am not nearly as fit as I thought I was, and the morning of May 15 better not be so hot or the only finish line I'll see will be a mirage about half way through.

Despite the fact that today was difficult I definitely think it was good to turn my legs to mush and get out in the heat to truly get my body into summer mode.

New Miles: 3.75
Total Miles: 178.0
Miles Remaining: 1322.0
Weight: 140.8

Perfect 5K

Ryan informed me he was going to run outside and I was painting, and when he announced this I made a disappointed "Awh." In turn he said that I should change and get out too. So off he went and then I hurried up and finished painting the dining room. Then I changed into a very bright outfit and enjoyed the beautiful 55 degree evening.

The first mile was slow goings as my lower right back wouldn't cooperate. But it eventually loosened up enough to not bother me and I really got going. I practiced tracking my time with my watch - stopping the time when I stopped so I could get a sense of how much "real run" I did. And when I finished I had run for 28:28. Then I signed into iFit and Mapped My Run which amazingly was an even 5K (3.1) -- which I recently learned by way of Ryan that it is 3.1 miles not 3.2 as I have thought for quite some time.

Then I did 2 sets of 10 of my 10lb weights while on the ball, then did 20 push-ups then 100 crunches.

New Miles: 3.0
Total Miles: 174.25
Miles Remaining: 1325.75
Weight: 142.0

Partial Run-Through

In preparation for the Half Marathon I am working on picking out the perfect race outfit. So today I did a partial run-through of what I hope to wear - I wore my new bright, lime green Nike Dri-Fit shirt and my new bright, lime green Nike Dri-Fit shorts. I felt bright and green which means I felt awesome.

I think I know what bra I will wear - a pink/orange Adidas one which has been my go-to bra. And I have new Nike Dri-Fit socks but I failed to do a run-through of those today. I also put the iPod in my armband and tried out some new purple iHip headphones.

From my non-scientific calculations I believe the outfit worked out though my top felt very hot since the more I ran the more I sweated and the more it stuck to me. So I am hoping I either get used to it or it gets better because I discovered I rely heavily on the airflow that I get between my body and my shirt.

As for the actual running, I warmed-up for 0.25 miles walking/jogging then did 1.0 mile at 6.1mph (9:50) then grabbed some water then did 3.0 miles solid at 6.1mph. Then did 0.5 cooling down at 5.0mph then walked at 4.1mph for .25. Total Workout: 5.0 miles in 42:26 597cals 1% incline.

The music was quite excellent this workout (in the order they were heard):
Tim McGraw "Between the River and Me"
Cat Empire "Sly"
The Shins "Sleeping Lessons"
Erin McKeown "Paper Moon"
Craig Morgan "Redneck Yacht Club"
Bruce Springsteen "Pay Me My Money Down"
Dierks Bentley "What Was I Think'"

New Miles: 5.0
Total Miles: 171.25
Miles Remaining: 1328.75
Weight: 139.6


(Both are as bright as the shorts.)

Leave me Restless

So I ate a California Pizza Kitchen thin crust pizza for dinner in the hopes of making myself too stuffed to exercise; in an effort to stop myself from doing something before my knee was ready. But when I got back to my hotel room (as I am out of town for work) I felt restless and I felt that urge to exercise. And so within the hour I found myself, knee-brace on knee (like 'in hand' but the leg equivalent) in the exercise room walking.

I set the incline to 1% and went to walk at 4.0mph then discovered that miles per hour doesn't translate precisely between my machine and the treadmill I was on as that was very fast; compared to what I am used to (or perhaps I was just not completely ready for it). So I found myself walking at 3.6mph to get things started. I walked for 0.5 miles then I did a rep of weight lifting; then repeated 4 times.

Part of the way through my co-worker Matt joined me to also lift weights and we discussed our flag football team and the needless drama that's been going on. I was kind of aware of the drama but I guess too focused on being zoned out to notice the intensity; so needless to say that was interesting to be filled in on. I think I must have missed the drama because I have been so focused on running around not re-breaking my ankle or otherwise injuring myself. Sometimes self-absorbtion can be a good thing.

So after getting a good walk in where miraculously my knee did not hurt I satisfied my workout urge. Total Workout: 2.0 miles.

0.5 in 8:21; 15 lb weights 4 sets of 10 each (curls, presses, overhead extensions, straightarm extensions)
0.5 in 8:03; repeat weights
0.5 in 7:52; repeat weights
0.5 in 7:50; repeat weights

New Miles: 2.0
Total Miles: 166.25
Miles Remaining: 1335.75
Weight: Unknown; likely 142.0 + 1 pizza.

Knee-d a Break

No new miles today. Some time between Flag Football and finishing taking down our deck in the backyard, a great example of Cross-Training, I found a way to hurt my right knee. And so rather than enjoying a long run Sunday or today I had to wear my old soccer knee brace and opted to just elevate it and rest.

I feel restless and unwillingly lazy. I guess that's a good sign, and one that means that I'm back on the right track with my life and exercise. So now I just hope my knee settles down and I can run soon. I am thinking it is tied into my ankle because every once in a while my inside right ankle will lock up and hurt and it is teaming up with my knee as both are taking turns cracking. 

Since I couldn't run I lifted my 5 lb weights, varying up if it was one weight in each hand or both. Did a couple sets of 6-7 different types, 10 of each. Then I crunched out 200 crunches in various positions then did 20 side leg lifts each leg. I at least did something but I want to run!

New Miles: 0.0
Weight: 142.4

April Fool

I felt like an April Fool as I stood waiting for people to come to soccer practice as snow transitioned into rain with temperatures in the high 30s. Turned out practice had gotten cancelled a few minutes after I logged off my computer at work. The plus side of cancelled practice was I got to go home and warm-up and then get a run in pre-dinner.

So as Ryan made us veggie fajitas I warmed-up then I ran 1.0 mile at 6.3mph (9:31) and it was difficult as my leg was still sore and where I had broken ankle-bone was very painful; eventually it warmed up enough and didn't hurt. And then I walked at 4.2mph while singing, where I developed a bit of a side-stitch, to round it out to 2.0 miles.



New Miles: 2.0
Total Miles:  164.25
Miles Remaining: 1335.75
Weight: 140.4 (though I only had a light lunch and didn't yet have dinner... so then after Ryan's delicious dinner and dessert and beer: 142.6)