Bike?!

I, Wendy-who-is-terrified-of-two-wheeled-contraptions, rode a BIKE yesterday! And it was awesome!



We rode from the Professor's house to the Bike and Hike trail (the three miles indicated above), then ran two miles, then biked back home.  I did just fine and had a wonderful time!  I'm still glad I waited until I felt less skittish (small panic attack at the bike store notwithstanding), but even more glad to be mostly over my fear.

Tonight, I'm off to a run clinic at a local running store (which is going to employ me starting Friday!), then I hope a slow ride around the neighborhood with the Writer.  Running and lifting have been going in fits and starts since April (spring break).  With the school year out of the way, let's see how my summer shapes up (and my butt)!

Today, I did...

THIS.  It was a first run back after a long break.  I've been hitting the gym recently, but not run since the day of my accident.  Having missed a few group runs, I was eager to be back among my people, er, Turtles.  We did a weird loopy thing in a neighborhood (a neighborhood full of loud dogs, as we learned): we looped up and around, then zig-zagged through the side streets ("snake in a basket").  We trotted at a leisurely pace (11:15-ish), and soon I was leading the pack with a few other ladies and feeling fine.  Turns out my fitness hasn't deteriorated that rapidly!

Now here's the issue:  I took two months off from actively training to recover from the car accident.  I'm really unlikely to PR in either the Hermes 10-Miler or the Cleveland half-marathon (late April and mid-May, respectively).  I'm loathe to spend the money on races in which I won't do well (I have no doubt I can train to finish them, but we're not breaking two hours in the half this soon, no siree).  After today's good run, I think I will register for the 10-Miler for fun, and look to break two hours in the half at Columbus or Towpath half-marathons in the fall.  Reasonable?  But since I was hoping to get a full in this year, I wonder if I should try for that instead.  Thoughts?

Charlottesville Half -- April 9, 2011

Going to be running in this scenic half marathon in April. Time to get back in shape now that Spring is around the corner! Also how do we feel about a marathon sponsored by a kegger-beer (Miller Lite!) I am expecting some beer at the finish line.

My treadmill runs have been boring needless to say, though I've enjoyed playing with the inclines and speeds for easy-to-track interval training. I'll post the workout later this week now that I'm planning on being active-blogger James again!

Glad to see everyone back on the blog!

Gym bunny.

I made it to the gym!  It's been a long month, resting up and taking time after my car accident.  In retrospect, the husband believes that the reason the driver's side window was gone was that my noggin smashed into it (I was knocked unconscious during the accident and kind of blurry after I woke up).  While nothing was broken, the bruising on my head was magnificent, and I have had occasional dizziness since then.  The husband was worried about me going and doing cardio, so we held off until tonight.

30 challenging minutes on an elliptical with no dizziness = success!  Just look:

ALSO, congrats to KQB on New Sights' 200th post!

DailyMile Challenges

Just joined three DailyMile challenges.



Follow me at DailyMile!

Sugoi!

...which means "excellent" in Japanese!  I had a nice four-miler this morning with the professor (a lady friend and fellow Turtle) in the cold and on the snowy, icy towpath.  All of my gear performed admirably, the sun was bright, and spirits were high (we even met a cross-country skier!).  I'm glad I got my butt out there in very cold weather (teens) and had a great run.  Here's a post-run picture (since I used so few last time):

...and another (since you can't yet see how red and parched my face had become)!

running boston! / posting elsewhere

I am running the Boston Marathon again! So excited to run it as a Boston Debate League fundraiser. I'm chronicling my training here: http://kqb4bdl.tumblr.com.

Donate: Razoo site

Goals for 2011.

After exclusively fun running all fall (after the Towpath 10K), I've been thinking a lot about what I might want to accomplish in 2011 w/r/t running, and have come up with some varied goals (per a Runner's World article's recommendation):

1. Skinny jeans by March.  I've lost about 12 lb. since June (aided by a recent stomach flu).  I think eating vegan has finally caught up with me, and switching medications might be helping, too.  I'm not quite into my smallest clothes, but all my recently (within the last year) purchased clothing is too big.  I want to see if I can get back into those jeans.  If I can't by this time next year, they're out of here, along with every other slightly-too-small item of clothing (except maybe my blue silk BR cocktail dress, just in case).

2. Get my half-marathon time down to under two hours.  My PR (from 2009) is 2:09, run while on antibiotics after a patchy six weeks of training.  Given a goal and the last six months of prep-work, I think I can do it.  If I run the half in Cleveland again this May, I don't have to do much distance work in advance versus a full, which is ideal for winter-training (i.e., no very long runs in the cold and snow and/or no very long runs on the (beloved) T-mill).  And if I don't make my goal time, then I can train all summer and into the fall for a faster time at a fall race.

3.  Run 100 miles each month.  I think this is a manageable training load.  I work half-time (with a reasonably predictable schedule), live conveniently close to some very runnable trails and courses, and have a gym membership (when the garage gets too cold and/or for cross-training).  I have no excuses.

4.  Run a full marathon.  This would be the icing on the cake (and I'd probably only do it if I meet my half-marathon goal in May).  There are so many lovely fall courses and places that I'm sure I can find a race that suits me.

Soooo....some of these are long shots, but I think I can do it if I screw up my courage and motivation.  Running with the club girls (though we're on hiatus and so I only see one or two regularly) has been a real boon, and I've been blessed with some seriously amazing gear this fall.  The pieces are falling into place for a great running year.

*image is from runningwarehouse.com, which is where I purchased that lovely item above.  So far, major props to the site for their immediate delivery and very inexpensive prices!

nike women's half marathon

Thinking about doing this next fall...or about doing Marine Corps again. I've had bad luck two years in a row with CRC fall races, so maybe a new one will break the streak.

Nike Women's Marathon

Thoughts?

I'm less than a week from my first half-marathon in over a year, having just gotten back to running in June after a year hiatus.  I've also been knocked flat the past three weeks with a lingering sinus/headache thing, and just when I was feeling better, a fever and sore throat.  My questions are thus:

1.  Did I take on too much too soon, setting myself up for this?  Let's say I started at 10-12 miles a week, and hovered around 20 most of the summer (though I hit thirty once).  I was also lifting and swimming, but not super-reliably, and not since the school year started.

2.  Should I still run the half on the 10th?  I'm pretty sure I'll feel better by then, but will have lost a month of training and will be recovering from various illnesses.  But, if I can knock it down to the 10K, at least I won't have to DNF, right?

So send positive vibes my way...the clinic didn't think it was strep, but we won't know until tomorrow.  In the meantime, I'm taking lots of fever reducers and cuddling with the kitten.  No running for me, thanks!


P.S.  Finally got my Garmin!  Have not yet used it except as a costume detail for Spirit Week at school...

crawling back to feeling good

Ran a shade under three miles tonight in a slight mist and the glow of Cambridge streetlights. It felt wonderful to run without having to watch over anyone, without feeling bad for being behind everyone, and without worrying about being late to my next time commitment.

quitting running, take 2

I just decided not to run one of my fall half marathons. Working two jobs and coaching my high school's running club have left so little time to train that I would probably make an ass of myself trying to even run a half right now. 10K was doable last week, but I won't be able to even get in a long run before Smuttynose because, guess what, I am helping with a CRC long run.

I'm getting increasingly depressed about my stagnation with respect to running and losing weight, and am also quitting CRC for a while. My goal of losing ten pounds and ten minutes off my half marathon time never even got started this summer. I feel like going into hermit mode and just saying NO to future stuff just so I can at least have a yoga class or solitary run to myself.

race report: lone gull 10k

Date/Time: Sept 19, 2010, 9:00 a.m.

Place: Gloucester, MA
Weather: 60ish-70ish (perfect)
Distance: 6.2 miles
Net Time: 54:28
Pace: 8:46/mile
Gun Time: 54:49
Age Group: 73/246

Gender: 113/380
Overall: 309/675

Link to Garmin Connect Summary here.

Race Website here.

Mile Splits (Garmin was a little off from the actual mile markers)

1 8:50

2 8:40

3 8:34

4 8:47

5 8:47

6 8:32

0.3 2:14

I'm going to aim for consistently getting 8:35 splits for my next 10K. My previous 53:00 goal was a bit of a jump given the hectic nature of the school year. I might just aim for 8:50 splits for my next two half marathons.

Course Observations:

I am definitely doing this one again! It's mostly flat with a few rolling hills (not any beastly ones in sight) and does a little lollipop, so you can see your friends if you're within lollipop range of them. I think it repeats some of the Cape Ann 25K. I loved the ocean views and the lack of car traffic on the course.

What I Thought of the Race:

1) Very clear directions on the website, and a few signs directing runners to the parking lot start.

2) Plentiful parking reasonably close to the start. I wish they'd labeled directions to the start but I found it based on the throngs of people heading over.

3) They use D-Tag timing.

4) Volunteers are quite pleasant.
5) The crowd support was somewhat minimal (except for my CRC pals!)
6) They have several water stops (no Gatorade, which is fine with me for a 10K).
7) A volunteer yells out time at each mile marker.
8) Post-race food is great! This year, they offered water, bagels, bananas, Stonyfield Farm yogurt smoothies, Oikos yogurt, apples, scrambled eggs, bacon, caramelized french toast, coffee and oj.

Things to Note for Next Year:
1) Leaving Brighton at 7:00 a.m. affords plenty of time to get to the race.
2) REGISTER EARLY. They only gave out shirts to the first 400 runners...and I had bib #409. I could have gotten a shirt if I'd stayed after, but had to head to the Red Sox game.

Runner dies after Virginia half marathon

Yikes. Don't know what the cause of death is yet, but 27 is young to die after a half... be careful everyone! Thoughts and prayer's to the runner's family and loved ones...

http://www.washingtonpost.com/wp-dyn/content/article/2010/09/06/AR2010090601258.html?hpid=newswell

10.5

This was my morning (starting at 7:30).  All roads, today, too (lately, most of my non-(beloved)-T-mill runs have been paths and trails).  Pretty glad to have gotten through it feeling strong, too.  Also pretty glad to have married a massage therapist.

The heat's been aggressive here but broke massively Friday night (in time for a 6 mile tempo on the towpath!).  I've been doing hills and making most of my mileage (school's settling out and I'm figuring out a schedule that works with work), but utterly FAILING to get to the gym for lifting and swimming.  Here's to hoping I can get back on track!  I have my SwiMP3, afternoons largely off (though with Grandma moving soon, I need to be at her place here and there helping her pack), and weather that's beginning to cooperate.  I need not to miss workouts with the half looming (10.10.10!).

Too exhausted and hungry to write more.  Perhaps if I make my gym workouts this week, I'll write to crow about it by Friday.

Updates (now that I have company!).

Did my old favorite five-miler in my mom's neighborhood yesterday on my way home from work.  I felt every single footfall...just so much effort to get through it and took 65 minutes when it used to take 45-50.  The legs felt fine, the weather was lovely, but my heart (quite possibly literally) wasn't in it.  I think I bonked due to nutrition issues.  I think WHAT I eat, and how much, seems right.  I'm working on the WHEN.

I am registered for the Towpath Half on 10.10.10, and am "training" to that end (my plan is to do it under 2:30, and upon completion, will reward myself with a Brooks Nightlife Jacket!). I've logged a few longer runs (7-9 miles) with the Turtles, and am sticking to an adapted training schedule from Runner's World and including lifting (ideally 3x weekly) and swimming (2-3x weekly).  A swimmer dude at my gym let me try his SwiMP3 player and I just ordered one for myself!  I love being in the pool as a means of increasing fitness without adding miles.  But I think I need to get serious about form and effort to reap those benefits.

Reading Brendan Brazier's Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, and revisiting Matt Fitzgerald's Brain Training for Runners.  Also trying to get through Terry Laughlin's Total Immersion video and books (about the swimming form and all that).

My weight finally dipped a few pounds, so I'm down about 4-5 lb. total.  Most of my clothes fit better by now (scale be damned!), and I'm still hoping to legitimately fit into my skinniest jeans by Christmas.  Then maybe the Cleveland full in 2011?  Any joiners?

back in the saddle

I'm aiming to start running 4-5 times per week in addition to track workouts and long runs to meet the following goals.

• 9/19 Lone Gull 10K - 53:00
• 10/3 Smuttynose Half Marathon - 2:00:00
• 10/10 BAA Half Marathon - 2:00:00

I've been bummed out for a few months because of how out of shape I've gotten. I put running on the back burner while doing lots of extra grad school and professional development work, so I'm about 10-15 pounds heavier and 10 minutes slower than I'd like to be (half marathon wise). I made a goal earlier this summer to drop the 10 pounds and 10 minutes by 10/10/10, but apart from two long runs and one track workout, I haven't done very much to pursue this goal. August may be half over, but there's still a lot of time before school starts to get back into good habits and out of the running doldrums.

new purchase: Garmin Forerunner 110

I splurged on a Garmin Forerunner 110 with heart rate monitor last week, and am very happy with it so far. It's very easy to use. All I had to do was hit the page/menu button to locate satellites, then use the start/stop button to start the run or pause at street corners. I set the autolap at 1 mile intervals so that the watch would beep and display the time it took to run each mile. It also showed the average pace for my current mile. I didn't look at my heart rate during the run, but I think it would have been easy to do so by using the page/menu button.

After the run, I connected the watch to my computer with the USB cable and uploaded the data to connect.garmin.com. I found that this process worked better with Safari than Firefox. I'm happy to not have to map my run from memory on MapMyRun and to not have to find all my mile splits by cycling through the stored ones on my watch.

My very first run with a heart rate monitor.

Running: The best cure for a hangover?

I woke up recently with a familiar pounding in the head and dry mouth, relics of a night of some drinking. Now, as veteran of drinking, I like to think that I consume at a moderate pace, but occasionally I will slip and pay for it the next morning.

A cure that I've had for a very long time has been a simple one: go for a run. Yes, Gatorade, bananas, greasy food and the hair of the dog that bit me have been tried in my experienced life. (But, alas, more alcohol and greasy foods have been proven to simply not work. And a patent, I kid you not, a patent has been applied for using asparagus.) But, they've worked to varying degrees, while running has simply always done the job consistently for me.

What is a hangover? Veisalgia (which has an interesting etymology of its own) is the formal medical term to describe the phenomenon that many drinkers experience the next morning, though there is a disagreement of which symptoms should be included in the definition. (Weise, J., Annals of Internal Medicine, Vol 132, Issue 11, p. 897, June 2000). I think most people would agree though that nausea, sensitivity to sound and light, dehydration and just general not-feeling-so-good are good descriptors for the phenomenon.

What do I do? After rousing myself out of bed, I will get into my running gear, adding the sunglasses or cap if the brightness factor forces me to, and simply go. I try to take a little bit of water or gatorade before the run, but too much and I have found that my stomach will not like it and the contents will be on the ground before me. Depending on the severity of it all, I start at a jog of about a minute or two above my marathon pace. I concentrate on my breathing and get a tempo going before I increase my pace to somewhere I finally feel comfortable.

Some days I actually impress myself. I actually will sometimes get a good 5-K time given the circumstances and come at above the median for myself. (I usually end up running 2 to 3 miles for this "recovery run.") And admittedly some other days I quit after the first mile, having achieved my goal of feeling at least human again.

Why does this work? In my google-perusals, I have found scant articles about exercise and hangovers. This one British article talks about it briefly, though it seemed to not work so well for the writer. In my non-scientific analysis, I suspect it has to do with an increased heart-rate, which results in more blood flow, and therefore more oxygen flow to the head. Also, metabolism is increased, which allows the processing in the liver of all those toxins that you ashamedly polluted your body with the night before. And finally, endorphins are released when we exercise and run (the runner's high).

While I concur that the best way to prevent a hangover is to abstain, I think that approach is a bit too much like the moral-right's approach to teen pregnancies; we all who do drink will drink again, and possibly to excess. Let's just remember the run as a good cure.

Success.

Tonight's 400 calories in 38:00 on the (beloved) T-mill was a success.  I barely noticed that I was even running.  It was still about 80 degrees, but the heat barely registered.  I've been blaming everything on hydration (and stepped up water consumption; I at least a liter of seltzer a day before I run (or bed if I'm taking a day off)) and the heat.  What I changed today was eating a snack about a half hour to 45 minutes before my run, which is terribly unusual for me (I like to run on an empty stomach or at least wait two hours after eating).  Could this be the lynch pin in my summer training?

I'm still calorie conscious as I've dropped exactly ZERO lb. these few weeks (while running 12-ish miles and netting about 1400- 1800 calories daily).  The birth control won't be out of my system (or even begun to be flushed) for another month, so maybe it's still affecting my metabolism.  I've taken to checking my body fat percentage a few times a week to see if my muscle mass is increasing.  So far, just establishing a baseline (about 30%).

Will put in paperwork to the gym tomorrow!  I hope it goes smoothly (as the membership is for us, but the funds are from a parental unit whose last name no longer matches mine), smoothly enough for an afternoon swim before dinner with the Spanish teacher!