Rest & Relaxation & Running

From June 20-June 24 I was in Ocean City, Maryland with my sisters for some R&R&R - Rest & Relaxation & Running.

June 20 - Up at 5:30am and then from 6-7am I ran south on the boardwalk. I did 1.25 miles with stops each quarter mile for stretching. Then I ran north on the boardwalk. I did 1 mile in 7:29 -- Record time!! It was difficult too since the boards were slick from an early morning rain. I ran for another quarter mile and the I walked for 1 mile. Then I ran .75 at 8 minute pace and walked .25 for a cool down. Total: 4.5 miles. Then Bridgette woke up and we went walking - walked 2 miles and ran 1.0. Total Workout: 7.5 miles

June 21 - Out for a walk at 7:30am with Bridgette south to the pier and back up the beach. Total: 3.0 miles. Then through out the day I walked places but failed to note how far I went.

June 22 - Up at 5:30am and watched the sunrise again and went running at 6:15. I did .75 with stretches each quarter. I have discovered I definitely need to warm up in this way - and it takes roughly 1 mile to get warmed-up. Then I ran 1 mile solid in 8:02; half mile split time was 3:48. Then I walked for .5 then I ran 1 mile solid in 7:43. Did a .75 jog/walk/sit/walk-stretch cool down. Total: 4.0. Then Bridgette got up and I we did a walk-and-talk 3.0 miles. Then during the day I walked in search of Salt water Taffy for 2.0 miles and returned unsuccessful. Then we walked to dinner and back for another 1.5 miles.  Then at night I walked another 2.0 miles and bought Salt Water Taffy. Total: 12.5

June 23 - Me and all my sisters awoke at 5:30am and we watched the sunrise over the ocean. I then went running. .75 north with quarterly stretching. Then 1.0 south against the wind in 7:20!!! New record!! Did a .25 "get air into your lungs" walk. Then I did a 1.5 mile run at roughly 9:20 pace behind Bridgette and Alanna who were booking it at about 8 minute pace. Then we walked out onto the pier and looked at the ocean from above the ocean. As Bridgette ran back and set a personal record of 1.0 mile in 6:26! Alanna and I walked back for 1.25 miles. We returned to the hotel and then I, Alanna, and Emily went walking 1.0 to get coffee and then north again another 1.0 miles ...All before 9:00am!  Total: 8.75 Then in the evening we drove to Washington DC and then from 10:00-12:00am we walked around the Mall and saw various memorials.

June 24 - We all walked around Washington DC visiting a museum and seeing some memorials. Amount walked unknown but my legs were dead tired.

Now how did I know how much I ran you may ask. Well the nice thing about the Ocean City Boardwalk is that it has running mile markers at every quarter mile and the whole section we were on was 2.25 miles. I bounced back and forth between all them on my runs and walks and started at a sign each time as there was one right outside our hotel. It was really convenient and was great for running fast and trying to get in quick miles without having to use mental energy on tracking laps - just run straight for a while and stop by a sign that is one mile from the one you started at. 

I thoroughly enjoyed my runs on the boardwalk and waking up early. It was just me, the breeze, the new day sun, the ocean waving hello and lapping the shore, and about 20 other early morning souls. It was an atmosphere where the mind can wander and even better just turn off and not think at all. 

New Miles: 7.5 + 3.0 + 12.5 + 8.75 = 31.75
Total Miles: 328.75
Miles Remaining: 1171.25
Weight: NA (more and more since I ate lots of funnel cake!!)

Crazy Shorts

Last night I felt like running, I had caged up energy - but I couldn't go, instead I had to work. So all day toady I was excited to get home and go run. But post-work I went to a local bar for a co-worker's goodbye party where I consumed 1 Corona, 2 Waters, and ate some pretzels. By the time I got home the thought of running was still there but actual motivation was missing.

What was excited was that on my way home I swung into the local sporting good shop and picked me up a pair of Nike running shorts. There was a crazy patterned pair of shorts that I wanted previously but was not courageous enough to buy. And to my benefit - as today I found them on clearance and I had $10 off. So for $15 I got a sweet pair of running shorts. They are so ridiculous my co-workers said, "You don't plan on wearing those in public do you?" To which I said, "YES! I'm excited to!"

As for the actual running I did today - lackluster. I managed 2 miles - .5 to the track, 1 mile on the  track, .5 home in 21:00. I walked 100m between mile 1 and 2 and did each mile in 10:00.  Various parts of my legs hurt at various times; it wasn't fun.

New Miles: 2.0
Total Miles: 297.0
Miles Remaining: 1203.0
Weight: 137.8

Me and My FlyPod

Around 8pm I donned my safety vest and off I went on my local 3 mile route. As I crossed the main road my music stopped suddenly and then my left arm felt lighter and I heard what sounded like my iPod clinking on asphalt. I got to the other side, looked back and my iPod had turned into a FlyPod and landed fortunately in the middle of the road on the painted yellow lines. I looked to my left and made sure no cars were coming and the car to my right was far enough away -- and so I jetted out and back and picked up my iPod.

It was fortunate where it landed and it was fortunate that I ran after rush hour so I could easily get it back. I tucked it back into my arm band and onwards I went, hoping that the Velcro (or should I say 'hook-and-loop') held strong this time. Fortunately it wasn't damaged and my music happily played again.

I didn't stop again until 2.0 miles later when crossing back over the main road when traffic didn't allow me to continue for 20 seconds -- and boy did my body revolt! At my usual resting places my body was noticeably struggling to keep going and everything was telling me to stop, but I ignored the changed breathing and tired legs and I chugged along.

I completed my run in my fastest time yet - 27:28! Go me!

After I stopped my body tightened up pretty quick and then my right ankle hurt - high up where I fractured it cracked a few times and hurt to the touch. So that part was unpleasant, but I guess it's because my bones weren't happy to adjust from super hot weather to a partly sunny 64 degree evening.

New Miles: 3.0
Total Miles: 295.0
Miles Remaining: 1205.0
Weight: 137.8

1:32 Lap

Ryan waited for me to come home from Gaelic Football before going on a run so we could go to the track together. Ryan did a 5K. I hadn't set out with a specific goal other than to run at a quick pace. And so I did a warm-up lap with Ryan and then off Ryan went. I stretched then started off on a mile run; one lap in I needed to stretch - so I stopped my watch pulled off into the grass and did a few stretches then got started again and finished up the mile. It doesn't count as a fast lap since I paused, but I did do it in 7:37.

Then I got water and did another mile - I walked the first 100m then ran the remaining 300m for 4 laps. I finished in 8:57. My quickest 300m was in 60 seconds where Ryan had passed me and I tried to catch up before he finished the hap; I got within 5 steps.

Ryan finished his 5K as I completed my 2nd mile. I did a cool down lap in 2 minutes and back-tracked to Ryan who had walked it. When I thought we were done I said I still felt like running and so Ryan encouraged me to do it. He helped me pick something to do > Run a lap in 1:45, take a 90 second rest, run another in 1:45. And so finally with most of the slow walkers out of the first and second lanes off I went. I completed the first lap in 1:35! Then my second on in 1:32! I think I could have finished the second one faster but lost some steps as in the final bend I had to go out to lane 3 to get around some walkers, so I lost a few steps - but still 1:32! I felt really good; rubbery legs but good. With that extra half mile I was ready to go home.

New Miles: 3.0
Total Miles: 292.0
Miles Remaining: 1208.0
Weight: 139.2

Face to Face with a Ghost

With Ryan my co-workout manager today brought me face to face with Peterson's Ghost, well actually face to face with half of the ghost.

This is Peterson's Ghost: Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min,  1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mil

This is what I did (at a different track than the usual): Half of the workout maintaining the same rest intervals. The Result? Excellent difficult workout that left me with wobbly legs.
1 mile =  7:44!
800m = 3:50
400m = 1:44 (this equates to 6:58 mile pace!)
1 mile = 9:25
800m = 4:25
400m = 1:44

By the end I had a moment, around the last bend of the last lap, where I finally felt like I was running fast again and it felt good. Good like you are moving effortlessly and your body is just going to the end point rather than feeling each individual step you take. I have not experienced this feeling in such a long time - it's been years. So despite the fact my legs were spent I was so happy.  

This was an amazing end since considering after mile 1 I ended up laying on the ground exhausted figuring I would not do any more. I must have looked pretty bad because by the time I finally got up and was ready to run again a man in his early 40s passed by and asked me if I was okay.  I appreciated the concern and I appreciated my body was awesome enough to recover. Good job me.

With a warm-up lap and a cool down lap I had a Total Workout of 4.0 miles. Additionally, I recently created a goal for myself: Do a mile at 8:30 or under. As I was running mile 1 and keeping at 2 minute laps I realized today was my opportunity to get an 8:00 minute mile. And lo and behold going into my last lap I saw that if I didn't give up I could get sub-8:00 -- and so that was such a motivating factor I didn't let myself let up - and somehow I pushed it out in 7:44! I just impressed myself.

Most Motivating Song: The Killers "Change Your Mind" - the only song I listened to the whole time; each time I started a run I started this song. It was perfect for today!

Also: Find a good Pace Calculator at http://www.runningbuzz.com/pace_calculator.htm

New Miles: 4.0
Total Miles: 289.0
Miles Remaining: 1211.0
Weight: 138.8

Hot and Humid

Track day in 90 degree heat and super humidity at 8pm. One jogged warm-up lap then 1 mile, water break, 1 mile, water break, 1 lap then Ryan showed up having completed a 5K on the road, then 3 laps, then 1 lap walk cool-down. I averaged roughly 9:40/mile, I think, since Ryan had my watch. But according to the time on my iPod I completed all miles in less than 10 minutes. Total Workout: 3.5 miles in about 45 minutes (including rests).

It was a hot one baby this evening.

New Miles: 3.5
Total Miles: 285.0
Miles Remaining: 1215.0
Weight: 137.6

Comfort Zone

Ryan informed he would to the Cross-Fit for today and so I opted in. The Workout: 4 mins on, 3 mins off, 2 mins on, 30 secs off, 1 min on, 3 mins off, 2 mins on, 30 secs off, 4 mins on - all "on"s at max effort.

So we went to the track and did a warm-up lap in 2 mins. Then I, since I had the watch on, was designated as the official time tracker. Each start and stop was indicated by a raised arm. Now, I should have recorded just how many laps I did, but alas I didn't and had to use some brain power later to calculated out how much I ran and how much of a total workout I did, since I walked during the "off"s.

The Breakdown:
4 mins on = 900m
3 mins off = 400m
2 mins on = 450m
30 secs off = 50m
1 min on = 200m
3 mins off = 400m
2 mins on = 400m
30 secs off = 50m
4 mins on = 800m
Total: 2750m "on" and 900m "off" = 3650m = 2.25 miles in 20 minutes (1.71 running)

Plus one lap warm up and 1 lap slow walk then light jog cool down = Total Workout: 2.75 miles in 27 minutes.

The last 4 minutes were the hardest. As my legs quickly turned to jelly I gave myself a pep talk, "You aren't supposed to be in your comfort zone. Push yourself out of your comfort zone!". The pep talk did the trick and I finished it out; I'd say "strong" but my perception I am sure is skewed by exhaustion. 

New Miles: 2.75
Total Miles: 281.5
Miles Remaining: 1218.5
Weight: 137.2

Do Sweat the Small Stuff

84 degrees at 7pm off I went in the evening heat. Now I like building up a good sweat so days like today are enjoyable; the sweat makes me feel like I worked hard. Well I feel as though after a week off I did put in a lot of effort to acoomplish this 3 mile run, I am sure I wasn't going particularly fast and I did walk frequently but it's another 3 down and I sweated about a gallon's worth.

Most of my run was spent wishing a nice neighbor would see me gasping for air and clearly needing water, but alas no one took pity on me. I even contemplated going up to some random house (that had someone sitting or working outside) and asking them for a glass of water. I became a bit desperate and it was only 3 miles!

I somehow pulled off this run in 30:55 -- near the end when I saw I wasn't going to be up around 36 minutes I decided to push it out -and the last flat bit of my run was pushed out so I could squeak this in in my goal of "less than 31". I made it into the driveway, walked a few steps then hunched over, forced myself to stand upright and walked some more, then I nearly lost my stomach as the phelgm in my mouth overtook my ability to breathe properly and as I desperately tried to rid my mouth of it and breathe again my stomach did a little flip. Graphic? I know. I'd say "My apologies" but this is a typical experience an athlete and so it is what it is. I chugged and chugged some water and got my breathing under control in a few minutes.


Most Motivating Song: Brad Paisley "Turf's Up"

New Miles: 3.0
Total Miles: 278.75
Miles Remaining: 1321.25
Weight: 137.8