The much-anticipated Jamaica trip zoomed by so quickly, and now I'm back to the regular grind. All-inclusive is the best thing since Guinness and cupcakes, and I spent a beautiful, sunny, relaxing five days sitting by the cliffs and soaking up the sun's rays through a thick coat of SPF 45. I stumbled back into Boston and right into visiting friends, sightseeing, and then a rather debaucherous St. Patrick's Day weekend in Southie (it's everything you'd imagine and more).
Needless to say, I didn't get much (if any) training and exercise in until yesterday, when I hit the gym with a vengeance. Half-marathon training is back on full force, and I couldn't be happier. Yesterday and did a 25 minute kettlebell circuit, and then when I got home after my evening stint at the Ronald McD House, I decided it would be the perfect bad-decision cherry on top of a bad-decision sundae to run around Southie in the dark. I'm alive, and well, and that four miles put me on top of the world.
Tonight is my first track speed workout! Hopefully I'll be able to get access to the local track. I'm looking forward to it.
Wednesday, March 18, 2009
Thursday, March 5, 2009
TiaRT : The sins of the runner...
This week's TiaRT theme is "Common mistakes and cardinal sins of running", and boy do I sometimes feel like I spend every LongRunDay in the running confessional booth.
Whenever I do, it's always because I have broken one of these Running Commandments. Some of these I think are universal, and some are definitely specific to me, but whenever I think I can ignore them, that's when I end up in trouble. I have broken every single one of these bad boys and paid the price.
The Ten Commandments of Running
Thou Shalt Stretch Properly So many of us forget this crucial, important step, yet it makes all the difference in the world if done properly and regularly. For instance, I broke this one yesterday because I wanted to get out of the gym and to dinner, and now my poor hammies are paying for my sins.
Thou Shalt Have A Plan Especially if training for a race, especially if a beginner. Yes, some folks can get out there and just run, but the rest of us need some words and numbers on some paper to tell us what to do, how to do it, and why we are doing it, in order to reach our goals smart and safe. And heck, it's fun to track your goals and progress.
Thou Shalt Not Get Ahead Of Thyself Even with a plan, it's tempting to try to push yourself. You feel good! You're all chock full o' endorphins! Think you can tack on a couple extra miles to your Long Run? Don't. Bet you can run it at your tempo pace, maybe throw in a couple sprints? Don't. Just because you can, doesn't mean you should. When you end up sleeping for 12 hours straight and eating an entire box of Cheez-It snack crackers in one sitting, you'll know what I mean. And that's the best case scenario.
Thou Shalt Respect The Sanctity Of Thy Days Of Rest Especially if you are training for a long distance race, you must take your days of rest as rest days. Not cross training days, not easy run days (unless prescribed) but rest days. Unless you like stress fractures and exhaustion.
Thou Shalt Wear Proper Footwear If you have not yet done so, get thee to a reputable running store staffed with knowledgable and infinitely patient employees and get fitted for your perfect running shoes. Don't scrimp on your sneaks. Replace them when necessary. Learn to listen to your tootsies - the prescribed shoe-replacement suggestions are all well and good, but your feet being sore and tingly an hour after a run is a better indicator.
Thou Shalt Properly Hydrate And Fuel Water is good. Drink it. If you don't, you'll get dehydrated and bad things will happen. If you run long, salt or electrolyte tabs are probably good. During races, carry Gu or Gel or whatever floats your boat. Be smart about pre-run food, depending on your likes and dislikes and the distance you plan to run. Nothing spicy (incidentally, did you know gazpacho tastes the same coming up as it does going down?)
Thou Shalt Listen To Thy Body Be smart. There is a difference between running through a side stitch or fatigue and trying to run through a shooting pain in your leg "hoping it'll go away." I think you know what that difference is. No amount of teeth-gritting or mental toughness can will away a stress fracture or ITBS or a torn ligament. It can only make it worse.
Thou Shalt Respect Weather Conditions Okay, many of you are total badasses. You strap on your YakTraks and run 10 miles in the snow. You run in the rain. You run in thunderstorms. You run in 90 degree heat and humidity. We all have our limits. I personally don't run on ice, and I always have to remind myself not to run my favorite route (around Pleasure Bay in Southie) when it's cold and windy, because the wind has literally picked me up and hurled me against the fence when I get over the open water. If you are going to be all awesome like that, dress appropriately for both heat & cold, and HYDRATE in the heat.
Thou Shalt Cross Train Best thing I ever did, cross training. There are many many running purists, so this is just a personal preference, but cross training, especially weight training, has improved my running and general fitness 1000%.
Thou Shalt Enjoy Thyself Running isn't always fun, and it certainly isn't easy (what sadistic person came up with the term "easy run" anyway?), but it is infinitely enjoyable in all its aches and pains and hardships. Always remember to enjoy yourself, celebrate your accomplishments and those of your fellow runners, and pat yourself on the back every once in awhile for a job well done.
Whenever I do, it's always because I have broken one of these Running Commandments. Some of these I think are universal, and some are definitely specific to me, but whenever I think I can ignore them, that's when I end up in trouble. I have broken every single one of these bad boys and paid the price.
The Ten Commandments of Running
Thou Shalt Stretch Properly So many of us forget this crucial, important step, yet it makes all the difference in the world if done properly and regularly. For instance, I broke this one yesterday because I wanted to get out of the gym and to dinner, and now my poor hammies are paying for my sins.
Thou Shalt Have A Plan Especially if training for a race, especially if a beginner. Yes, some folks can get out there and just run, but the rest of us need some words and numbers on some paper to tell us what to do, how to do it, and why we are doing it, in order to reach our goals smart and safe. And heck, it's fun to track your goals and progress.
Thou Shalt Not Get Ahead Of Thyself Even with a plan, it's tempting to try to push yourself. You feel good! You're all chock full o' endorphins! Think you can tack on a couple extra miles to your Long Run? Don't. Bet you can run it at your tempo pace, maybe throw in a couple sprints? Don't. Just because you can, doesn't mean you should. When you end up sleeping for 12 hours straight and eating an entire box of Cheez-It snack crackers in one sitting, you'll know what I mean. And that's the best case scenario.
Thou Shalt Respect The Sanctity Of Thy Days Of Rest Especially if you are training for a long distance race, you must take your days of rest as rest days. Not cross training days, not easy run days (unless prescribed) but rest days. Unless you like stress fractures and exhaustion.
Thou Shalt Wear Proper Footwear If you have not yet done so, get thee to a reputable running store staffed with knowledgable and infinitely patient employees and get fitted for your perfect running shoes. Don't scrimp on your sneaks. Replace them when necessary. Learn to listen to your tootsies - the prescribed shoe-replacement suggestions are all well and good, but your feet being sore and tingly an hour after a run is a better indicator.
Thou Shalt Properly Hydrate And Fuel Water is good. Drink it. If you don't, you'll get dehydrated and bad things will happen. If you run long, salt or electrolyte tabs are probably good. During races, carry Gu or Gel or whatever floats your boat. Be smart about pre-run food, depending on your likes and dislikes and the distance you plan to run. Nothing spicy (incidentally, did you know gazpacho tastes the same coming up as it does going down?)
Thou Shalt Listen To Thy Body Be smart. There is a difference between running through a side stitch or fatigue and trying to run through a shooting pain in your leg "hoping it'll go away." I think you know what that difference is. No amount of teeth-gritting or mental toughness can will away a stress fracture or ITBS or a torn ligament. It can only make it worse.
Thou Shalt Respect Weather Conditions Okay, many of you are total badasses. You strap on your YakTraks and run 10 miles in the snow. You run in the rain. You run in thunderstorms. You run in 90 degree heat and humidity. We all have our limits. I personally don't run on ice, and I always have to remind myself not to run my favorite route (around Pleasure Bay in Southie) when it's cold and windy, because the wind has literally picked me up and hurled me against the fence when I get over the open water. If you are going to be all awesome like that, dress appropriately for both heat & cold, and HYDRATE in the heat.
Thou Shalt Cross Train Best thing I ever did, cross training. There are many many running purists, so this is just a personal preference, but cross training, especially weight training, has improved my running and general fitness 1000%.
Thou Shalt Enjoy Thyself Running isn't always fun, and it certainly isn't easy (what sadistic person came up with the term "easy run" anyway?), but it is infinitely enjoyable in all its aches and pains and hardships. Always remember to enjoy yourself, celebrate your accomplishments and those of your fellow runners, and pat yourself on the back every once in awhile for a job well done.
If a speedwork session is done on the treadmill and noone is around to hear it...
First speedwork session EVAR today. 2 mile jog and then 4x400 @ 8:34mi. Not too bad. I have to say, I think I kinda like it. I certainly felt great when it was over.
But does it count if it's on a treadmill? Team Legs 'n' Lungs say YES.
When it gets warmer, my bum will be at the track.
Also at the gym I ran into
-my boss, right after I told him I was trying to get out a few minutes early
-one of my work study employees, in the locker room
-one of my grad assistants, also in the lockers room.
Awwwwwwksmo.
Today's workout (see above)
2 miles @ 10/mile
4x400 @ 8:34/mile
2min jog/walk breaks between intervals
Total 40 min running
3.6 miles or so
But does it count if it's on a treadmill? Team Legs 'n' Lungs say YES.
When it gets warmer, my bum will be at the track.
Also at the gym I ran into
-my boss, right after I told him I was trying to get out a few minutes early
-one of my work study employees, in the locker room
-one of my grad assistants, also in the lockers room.
Awwwwwwksmo.
Today's workout (see above)
2 miles @ 10/mile
4x400 @ 8:34/mile
2min jog/walk breaks between intervals
Total 40 min running
3.6 miles or so
Tuesday, March 3, 2009
Benchmarks
I have a very haphazard weight training regimen. Actually, that goes for my overall fitness in general. I don't track my weight training, running, human-sized-hamster-wheeling (elliptical), or whatever other weird stuff I do in the gym. The only way I know I've made progress is because I've outgrown all the dumbbells & the largest body bar in the aerobics studio/nautilus part of the gym. I'm too afeard to even ask if there's a grown-ups weightroom in the back, which I suspect there is. Some days, I randomly choose a weight based on what happens to be laying around on the floor. Hence, I generally don't have any clear way to measure my progress, except "I feel better", or "I can lift that now" or "I can run three miles without vomiting".
When I first started working out, I could barely do 15 crunches. I couldn't hold plank pose to save my life, and was plagued with back problems from standing around in bad shoes all day without a strong core to help balance me.
Today, I did full straight-leg lying-flat-to-sitting-up-straight situps, holding 17lbs of iron over my chest. That's my benchmark, right there.
When I first started working out, I could barely do 15 crunches. I couldn't hold plank pose to save my life, and was plagued with back problems from standing around in bad shoes all day without a strong core to help balance me.
Today, I did full straight-leg lying-flat-to-sitting-up-straight situps, holding 17lbs of iron over my chest. That's my benchmark, right there.
Sunday, March 1, 2009
Ask and ye shall recieve!
A big thank you to everyone who stopped by and left advice regarding my running buddy "cold feet"! It was all so useful, and I never would have thought of it myself.
Today I'd planned on doing a longer run to get in gear for training, but the weather didn't cooperate and I ended up doing an hour on the elliptical instead, telling myself it was better than nothing, which it is.
According to the Weather Channel, the snow is about to come dumping down on Boston, and I'm hoping I don't have to go to work tomorrow.
And I'm awful glad that this time next week I'll be in Jamaica!
Today I'd planned on doing a longer run to get in gear for training, but the weather didn't cooperate and I ended up doing an hour on the elliptical instead, telling myself it was better than nothing, which it is.
According to the Weather Channel, the snow is about to come dumping down on Boston, and I'm hoping I don't have to go to work tomorrow.
And I'm awful glad that this time next week I'll be in Jamaica!
Thursday, February 26, 2009
TiaRT: Burning questions
This week's TiaRT is turning the tables and letting us and ask questions of our fellow running bloggers. Since you guys have unknowingly bestowed upon me such invaluable running wisdom during my almost daily lurks on your blogs, it is kind of appropriate that I want to pose a question about running buddies.
Last night, I met up with New Friend Natalie, who I am running a half-marathon with in May. It will be the second for both of us, though she has also run a marathon. It will be my 12th road race, and the first one I've ever trained for with someone else.
Over dinner, we chatted about speed workouts and long runs and race shwag, and it was all very exciting to think about. However, now I am starting to get a little nervous. My first year of running was entirely solo, save for races and the one time I ran with my brother for about a mile until his IT band acted up.
So many of you talk about your running pals and support groups, and it all sounds so great, but what happens when one pal is significantly faster than the other? Is it a hindrance to the faster pal, or a painful annoyance to the slower?
My question to you, oh wise running bloggers, is how do you make your running relationships work?
Signed,
Commitmentshy
Last night, I met up with New Friend Natalie, who I am running a half-marathon with in May. It will be the second for both of us, though she has also run a marathon. It will be my 12th road race, and the first one I've ever trained for with someone else.
Over dinner, we chatted about speed workouts and long runs and race shwag, and it was all very exciting to think about. However, now I am starting to get a little nervous. My first year of running was entirely solo, save for races and the one time I ran with my brother for about a mile until his IT band acted up.
So many of you talk about your running pals and support groups, and it all sounds so great, but what happens when one pal is significantly faster than the other? Is it a hindrance to the faster pal, or a painful annoyance to the slower?
My question to you, oh wise running bloggers, is how do you make your running relationships work?
Signed,
Commitmentshy
Tuesday, February 24, 2009
Dreaming of springtime
Long time, no blog!
Also, kind of long time, no run.
I haven't really managed more than 2 or 3 miles lately. I am hanging my head in shame. I've still been on a pretty decent regular exercise kick, including high-intensity cardio (albeit in short bursts) and lifting/swinging around relatively heavy things.
The other day I switched up my 30 minute kettlebell routine by subbing jumprope for the usual jumping jacks. It way ramped up the intensity, and I much prefer the rope to the jacks, since JJs make my right knee feel funny. I left the gym dripping sweat.
The next day, it wwarmed up over 33 degrees, so I thought a jog around the bay would be a great idea. I started nice and slow, and was clipping along at a good pace, but suddenly around mile 2 my legs just QUIT. Below both knees, my entire shin/calf/ankle/foot area was on fire. The pain seemed to undulate between muscular and skeletal, sometimes numbing random portions of my foot and causing my right leg to literally collapse out from under me. For awhile, I tried to keep running. Stupid, right? I know. Anyway, after I finally came to my senses and stopped running, I limped around the causeway and back home. So much for the six miles I was planning.
I spent the next day and my roomie's New Orleans party limping around the house and drinking medicinal bloody marys. After some thought, I realized it might have been the jumping rope that did me in. That's a lot of pressure to be bouncing off the balls of one's feet for that long.
I did some stretching and backed off on the exercise for a couple days. Today I got back on the treadmill, and felt okay, but the legs still hurt a bit. I'll have to take it one day at a time.
While I know googling ailments is a terrible idea and slippery slope, my symptoms do sound an awful lot like compartment syndrome. I suppose it couldn't hurt to talk to, you know, an actual medical professional (as in no Dr. Internet) about it.
Becaaaaause, I have decided to run another half-marathon in May before running my first marathon in September! That's right, I decided on a marathon.
May - Boston's Run to Remember. I'm going to do this one with my friend Natalie, and am interested to see how training goes with a buddy!
September - The Rochester Marathon! This decision was pretty easy, seeing as right after I was musing on it, two of my old college roomies got in touch with my through the wonder that is Facebook, and one of them lives in Rochester (as does my best friend, our third roomie). The fourth one said that if she can, she'll be there too, and we can all have a reunion on marathon weekend! It would mean so much to me to have them there. So, I'm excited.
Hopefully my legs won't fall off!
Also, kind of long time, no run.
I haven't really managed more than 2 or 3 miles lately. I am hanging my head in shame. I've still been on a pretty decent regular exercise kick, including high-intensity cardio (albeit in short bursts) and lifting/swinging around relatively heavy things.
The other day I switched up my 30 minute kettlebell routine by subbing jumprope for the usual jumping jacks. It way ramped up the intensity, and I much prefer the rope to the jacks, since JJs make my right knee feel funny. I left the gym dripping sweat.
The next day, it wwarmed up over 33 degrees, so I thought a jog around the bay would be a great idea. I started nice and slow, and was clipping along at a good pace, but suddenly around mile 2 my legs just QUIT. Below both knees, my entire shin/calf/ankle/foot area was on fire. The pain seemed to undulate between muscular and skeletal, sometimes numbing random portions of my foot and causing my right leg to literally collapse out from under me. For awhile, I tried to keep running. Stupid, right? I know. Anyway, after I finally came to my senses and stopped running, I limped around the causeway and back home. So much for the six miles I was planning.
I spent the next day and my roomie's New Orleans party limping around the house and drinking medicinal bloody marys. After some thought, I realized it might have been the jumping rope that did me in. That's a lot of pressure to be bouncing off the balls of one's feet for that long.
I did some stretching and backed off on the exercise for a couple days. Today I got back on the treadmill, and felt okay, but the legs still hurt a bit. I'll have to take it one day at a time.
While I know googling ailments is a terrible idea and slippery slope, my symptoms do sound an awful lot like compartment syndrome. I suppose it couldn't hurt to talk to, you know, an actual medical professional (as in no Dr. Internet) about it.
Becaaaaause, I have decided to run another half-marathon in May before running my first marathon in September! That's right, I decided on a marathon.
May - Boston's Run to Remember. I'm going to do this one with my friend Natalie, and am interested to see how training goes with a buddy!
September - The Rochester Marathon! This decision was pretty easy, seeing as right after I was musing on it, two of my old college roomies got in touch with my through the wonder that is Facebook, and one of them lives in Rochester (as does my best friend, our third roomie). The fourth one said that if she can, she'll be there too, and we can all have a reunion on marathon weekend! It would mean so much to me to have them there. So, I'm excited.
Hopefully my legs won't fall off!
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