What's the one thing that can ruin a great run on a fall Sunday afternoon in 45 degree temps with clear skies? WIND!!!
Ok so ruin is a bit dramatic, but its amazing how much things change when the wind picks up. I went out for an 8 mile run on Sunday. The weather was perfect and I was feeling good so I decided to make it into a 10 mile run (my longest since Hartford). As soon as I crossed the turn around point for 8 miles, the wind decided to start blowing....no GUSTING!! I literally had to put my head down to run into it. The leaves were blowing everywhere and slicing my legs like little razors. I couldn't believe it.....my pace dropped from a comfortable 9:05ish minute/mile to almost a 10 minute/mile! And that 10min/mile was hard work with my heart rate being much too high for such a pace.
Whether it was the wind or the 10 miles, I was pretty tired by the end. It was a great first 4 miles.....the rest blew by me in a blur :)
Monday, November 26, 2007
What's a data dork to do?
Like many runners, I love my Garmin Forerunner GPS watch. It gives me more data than I know what to do with.....average pace, heart rate, distance traveled, maps, elevation profiles, and of course the time. It's truly a dream for this self proclaimed data dork!
As I set out for my run on Friday, I realized I forgot my precious Garmin...aahhh! I contemplated driving back home to get it....I mean how was I supposed to run without it?? Then I laughed at myself for asking such a question....I can run without it the same way that I run with it. Put one foot in front of the other, move your arms back and forth, and breath in and out....something I learned how to do 27 years ago!
So I set out on my run without it...no numbers (I didn't even have a watch on)! It felt nice to just run and not always look down at the constantly changing numbers. Yes, I know approximately how far I ran based on doing that loop in the past and I could probably guesstimate what my pace was, but not having the feedback was very liberating.
My point is sometimes we get so caught up in paces and distances that we forget about the sheer act of running......keep putting one foot in front of the other and that's all the data you really need!
As I set out for my run on Friday, I realized I forgot my precious Garmin...aahhh! I contemplated driving back home to get it....I mean how was I supposed to run without it?? Then I laughed at myself for asking such a question....I can run without it the same way that I run with it. Put one foot in front of the other, move your arms back and forth, and breath in and out....something I learned how to do 27 years ago!
So I set out on my run without it...no numbers (I didn't even have a watch on)! It felt nice to just run and not always look down at the constantly changing numbers. Yes, I know approximately how far I ran based on doing that loop in the past and I could probably guesstimate what my pace was, but not having the feedback was very liberating.
My point is sometimes we get so caught up in paces and distances that we forget about the sheer act of running......keep putting one foot in front of the other and that's all the data you really need!
Friday, November 16, 2007
Another good interval session
Yesterday I was forced on the treadmill again due to my work schedule and some bad weather so I decided to do another speed session. This time I did a pyramid of intervals....after my 1.5 mile warm up I did a 400m, 600m, 800m, 800m 600m, and 400m all with a 200-400m recovery between each. I finished with 1 mile cool down. Here's how my speeds played out:
400m - 1:49 (7:19 min/mile pace)
600m - 2:43 (7:19 min/mile pace)
800m - 3:40 (7:24 min/mile pace)
800m - 3:40 (7:24 min/mile pace)
600m - 2:45 (7:22 min/mile pace)
400m - 1:49 (7:19 min/mile pace)
Total with warm up, cool down, and recovery walk/jogs - 5.75 miles
As much as I detest the treadmill, it does force me to be consistent with paces which is nice for speed work. While I was running, Bryan was lifting on the other side of the gym. When we were both finished he turned to me and said "how far did you run on that thing? Every time I looked over you were still running!" Nice :)
400m - 1:49 (7:19 min/mile pace)
600m - 2:43 (7:19 min/mile pace)
800m - 3:40 (7:24 min/mile pace)
800m - 3:40 (7:24 min/mile pace)
600m - 2:45 (7:22 min/mile pace)
400m - 1:49 (7:19 min/mile pace)
Total with warm up, cool down, and recovery walk/jogs - 5.75 miles
As much as I detest the treadmill, it does force me to be consistent with paces which is nice for speed work. While I was running, Bryan was lifting on the other side of the gym. When we were both finished he turned to me and said "how far did you run on that thing? Every time I looked over you were still running!" Nice :)
Thursday, November 15, 2007
Why am I nervous?
I've been easing back into running over the past few weeks and luckily have had no pain in my calves or shins. I've been careful not to run too many miles too quickly and aggravate the muscles again and I've been strength training, crosstraining on the elliptical/bike/stairmaster, and doing yoga once a week. Basically I've been doing everything right.
So why am I nervous to run? Every day I plan to run I get really anxious about it....I'm excited to go and love the cooler weather, but I just can't shake this feeling. I think I am worried the pain is going to come back.....that one of these days I am going to set out for my run and things are going to hurt again. I'm afraid that once I start increasing miles and doing tempo runs and intervals that its all going to come back.
But I can't let this feeling stop me from doing the thing I love! I'm back up to 6 miles for a "long run" and plan to tack on a few more miles this weekend. Like I said....I'm doing everything right so I guess I just have to keep doing what I'm doing and be smart about it.
So why am I nervous to run? Every day I plan to run I get really anxious about it....I'm excited to go and love the cooler weather, but I just can't shake this feeling. I think I am worried the pain is going to come back.....that one of these days I am going to set out for my run and things are going to hurt again. I'm afraid that once I start increasing miles and doing tempo runs and intervals that its all going to come back.
But I can't let this feeling stop me from doing the thing I love! I'm back up to 6 miles for a "long run" and plan to tack on a few more miles this weekend. Like I said....I'm doing everything right so I guess I just have to keep doing what I'm doing and be smart about it.
Friday, November 9, 2007
Shouldn't have, but I did...
As I said I have been easing back into running and feeling good. On Wednesday I went for a 4 mile run with a coworker on a dirt trail by the reservoir at work. It was nice to have a change of scenery and run in "nature"....we saw three deer cross in front of us!
So yesterday I went to the gym planning to do the elliptical and not run two days in a row. I got there and all the ellipticals that I like using were full so I decided I would run on the treadmill. Well I forgot how much I hate that thing....3/4 of a mile into my run I was bored almost to death!! There was no way I was going to make it a couple miles if I kept my pace steady so I decided to do some interval work. I know what you are thinking...."you are coming off an injury and still recovering from the marathon -- NO SPEED WORK!!" The rational side of my brain agreed with that, but the slightly ADD bored side chose the intervals.
I did 1.5 mile warm up followed by four 440m repeats at a 7:19 pace with a 440m recovery jog between each. I finished up with a mile jog to cool down. It felt so good to get my legs moving fast again!! Plus it made the time on the dreadmill go by a little faster. Luckily there was no leg pain and I feel good today.
Today is an off day and then I'll probably run some this weekend....but I promise to take it easy as long as I can run outside!
So yesterday I went to the gym planning to do the elliptical and not run two days in a row. I got there and all the ellipticals that I like using were full so I decided I would run on the treadmill. Well I forgot how much I hate that thing....3/4 of a mile into my run I was bored almost to death!! There was no way I was going to make it a couple miles if I kept my pace steady so I decided to do some interval work. I know what you are thinking...."you are coming off an injury and still recovering from the marathon -- NO SPEED WORK!!" The rational side of my brain agreed with that, but the slightly ADD bored side chose the intervals.
I did 1.5 mile warm up followed by four 440m repeats at a 7:19 pace with a 440m recovery jog between each. I finished up with a mile jog to cool down. It felt so good to get my legs moving fast again!! Plus it made the time on the dreadmill go by a little faster. Luckily there was no leg pain and I feel good today.
Today is an off day and then I'll probably run some this weekend....but I promise to take it easy as long as I can run outside!
Sunday, November 4, 2007
Celebration and Tragedy at Men's Marathon Olympic Trials
Yesterday NYC hosted the USA Men's Olympic Marathon Trials. The top three men would be going to the Beijing Olympics in 2008 so all the top USA men's distance runners were there. I followed the race online during the morning as the men made their way through 5 laps of Central Park and its challenging hills. Ryan Hall (center), just 25 years old, made his impressive break at mile 17 pulling away from the lead pack to ultimately finish 1st with a time of 2:09:02 which set a new American record for an Olympic trial. He is joined by Dathen Ritzenhein (right) and Brian Sell (left) taking 2nd and 3rd places, respectively. An amazing performance by all the runners and its exciting to see USA with strong runners and a good chance at an Olympic medal.
Unfortunately, in the midst of the celebration another runner, Ryan Shay just 28 years old and pictured left, collapsed at mile 5.5 and was pronounced dead soon after at an area hospital. Paramedics and other runners tried to help and administer CPR at the scene. Its a scary and sobering thought whenever any fellow runner dies, but for it to happen to such an elite athlete is unimaginable. Reports say that he was diagnosed with an enlarged heart, but cleared by doctors to run this spring. My thoughts and prayers go out to his wife of only 4 months, Alicia who is also a runner, and his family as they deal with this loss.
Unfortunately, in the midst of the celebration another runner, Ryan Shay just 28 years old and pictured left, collapsed at mile 5.5 and was pronounced dead soon after at an area hospital. Paramedics and other runners tried to help and administer CPR at the scene. Its a scary and sobering thought whenever any fellow runner dies, but for it to happen to such an elite athlete is unimaginable. Reports say that he was diagnosed with an enlarged heart, but cleared by doctors to run this spring. My thoughts and prayers go out to his wife of only 4 months, Alicia who is also a runner, and his family as they deal with this loss.
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