Out with the Old 5K, In with the New 5K

As I said to some friends recently, what better way to celebrate a new year than by ending the current one with a 5K and beginning the new year with one as well?  That's exactly what I'll be doing this year, as I gear up for the First Night 5K in Saratoga today, and then my good friend Laurie's neighborhood 5K tomorrow.

Running two 5Ks in a row might be ridiculous to some people, and maybe they're right if you're trying to run them all out, but NOT if you're running them just for the thrill of the run and to spend some time with great people.  I would also point those same critics towards Dean Karnazes' book: "50/50: Secrets I Learned Running 50 Marathons in 50 Days."  A great read!  And it certainly puts running 2 5Ks in a row in perspective.

This year I am thankful for discovering a great community of people called runners.  Warm, helpful, and always offering encouragement and support.  I've never encountered a sport where your biggest rival could be your biggest fan.  In many races, I've been neck-and-neck with a runner and, no matter who came out ahead, we pat each other on the back and feel a strange, awesome bond of kinship at the finish line.  Here's to 365 more days of learning and growing with this special sport.

P90X Days 1, 2, and 3....and the first long run!

Soooo, I "brought it" on Monday, yesterday, and today for my first three days of P90X.  I had flashbacks to when I first started the program back in 2007....after finishing the first round of disc 1, I distinctly remember thinking: "OMG, we have to do all those exercises AGAIN????"  Monday's workout was Chest and Back, and it really succeeds in setting the tone for the entire 90 days.  Previous to this, my home workout experience had been Billy Blanks and Jane Fonda.  Chest and Back was truly a wake-up call.  And just when I thought it couldn't get any more challenging...on comes day 2:  PLYO.  As Tony says, get your little buckets nearby. 

  

In doing such an extreme program, I've had to carefully consider how my marathon training will fit into the mix.  I've spent the past few weeks developing my running base (with less success than I wanted due to excessive indulgence in holiday treats...but the past is the past and it's time to move on).  P90X will provide me with solid all-around strength.  While I'm doing the program, I'm going to focus on building up my mileage each week.  Then, once the 90 days are up in March, it'll be the perfect time to focus on peaking for the marathon in May.

  

Each week, I've settled on some key workouts that I need to do:

• One weekly batch of sprint intervals to build speed
• One weekly long run to build endurance (adding 1 mile per week)
• Two weekend runs - mostly just to keep my running legs active, build more endurance, and hone my skills.  I'm participating in a running group at the Y to help in this area.

I've got my first long run of the program coming up today.  6 miles!  I'm definitely a little apprehensive because the 3 miles I did on Monday was no easy task.  My legs felt like Jell-O and I really pushed hard to finish the run.  However, I'm going to take a hard/easy interval approach to today's run and then go from there.  15 minutes running, 5 minutes walking...repeat.  After 3 sets of that, it should bring me to about 6 miles (@ a 10 min/mile average pace).  I'm going to play it by ear, set no expectations other than finishing 6 miles, and go from there.

It's Detox Day

Well, in gluttonous fashion, I enjoyed way too many Christmas goodies and am using today to "right" my system before jumping into Day 1 of P90X tomorrow.

What I can't get over is how BAD I feel -- not guilty, but SICK -- no energy, depressed, achy, and generally awful.  Nutrition has such a large impact on our bodies, and this is a great lesson about why it's important to eat healthy most of the time.  I think my body is interpreting all the cake, candy, waffles, etc. as poison that it cannot use to operate at my maximum capacity.

Needless to say, I am actually happy to switch back to egg whites and oatmeal today.  And I did a medium intensity workout (Cardio X for any P90X fans) just to get my endorphins going and flip the switch from "lethargy" to "active".  Tomorrow I've got a monster workout -- Chest and Back (translation: lots of push-ups and lots of pull-ups), which I'll do in the morning, followed by the beginning of my 20-week marathon training plan (a 3-mile run that I hope to complete during my lunch hour).

In the meantime, I'll be soaking in the remaining hours of my Christmas vacation.  I hope you're enjoying yours too!

P90X: Revisited!!!

I hope the kid in me never grows up, because I still get anxious, excited butterflies around Christmas-time.  I'm looking forward to a nice birthday celebration with my family, and then a killer Christmas.  We usually treat my birthday as a cocktail party, with no formal dinner but instead lots of yummy appetizers.  My favorites are the awesome holiday punch my mom makes and bread bowl dip.  Then on Christmas Day we have Belgian waffles in the morning and a special holiday dinner with a homemade cheesecake to round out the meal.

And then, of course, the 5 extra pounds and coma-like state awaits me on the 26th.  However, as per the strategy I've previously outlined, this is NOT going to become another Thanksgiving week disaster.  I'll allow myself 2 days of holiday fun, and then back to the plan.

In fact...I'm going to begin P90X right on Monday 12/27 in conjunction with my 20-week marathon training.  I've been looking for a good way to mix up my cross-training, so I've decided to revisit the program that got me hooked on fitness in the first place.  So my DVD player is all fired up and I'm getting ready to BRING IT in a little less than a week.  Anyone else thinking about doing P90X too?  If so, let's all start together!

Top Five Things I Learned from Winter Running

I'm still pretty new to running in the wintertime, but in the short weeks I've been doing it and building up my running base, here are the things that I've learned.

5.  When people hear that you run in the snow, they WILL think you are crazy...unless they, too, are fanatical runners.

4.  At temperatures of 32 degrees and above, shorts are perfectly fine as long as you wear a hat and gloves too.  At temperatures below 32 degrees, shorts are perfectly fine, but don't expect to have feeling in your legs for 3 hours post-run.

3.  The dorkier you look, the better dressed you are for the run.  Example:  Black ski hat with a red tassel and ear muffs, clashing maroon long sleeve moisture-wicking shirt, bright blue running shorts that come to mid-thigh, with black bike shorts that come all the way down to your knee underneath.  I can't imagine why UnderArmour hasn't gotten on board with this look.

2.  Mittens are the new Kleenex.  If I don't shake your hand after a race, it's not because I'm rude -- it's with YOUR hygiene in mind.

1.  It's harder to get motivated to run in the cold, but once you're out there, it feels great and beats running on a treadmill hands-down!

The Dread-Mill

I forget where I heard the expression, but I can't take credit for it.  The "dread"-mill is often, unfortunately, an unavoidable option when the roads are too hazardous and I can't take my training runs outside.  I just cross my fingers that the weather holds out on my long run days... the thought of pounding out anything more than 3, MAYBE 4 miles, on that machine is unbearable.

I don't know what it is about it, but I feel like I'm pounding on the belt with each step (does anyone else share this experience)?  And I never run as fast on those as I do on my own.

However, I did find one treadmill that I wouldn't mind using at all.  http://www.steelcase.com/en/products/category/tables/adjustable/walkstation/pages/overview.aspx  It's called the WalkStation.  The idea is that you walk and use the computer while you work.  I love it!!!

You probably know that I'm a firm believer that humans were NOT meant to sit behind a desk for 8+ hours a day.  I've even rebelled by lofting my home computer up so that I can stand while using it.  This looks like a great compromise.  However, the unit is pretty pricey, but maybe employers will get a few units for their workplaces and let the workers share.  That would be awesome.

A more affordable option is the TreadDesk.  http://www.treaddesk.com/   It's a treadmill that can fit under a tall desk.  This one's under $1,000.  Maybe Santa will bring one for me.

Rest and Recovery Pays Off!

Although it's tempting to use this as an excuse for two workouts a week (PLENTY of rest in between!), it's very true that rest and recovery pays off.

As you've probably read in my previous post, I've been experiencing some pain with my knee.  It wasn't helped by running 7 miles on it on Sunday.  However, I went against my maniacal training instinct and did the SMART thing -- I took some time off running.

I worked out every single day since then; however I cross-trained, used weights, and did things that didn't aggravate my knee the way pounding the pavement would.  And I'm extremely pleased with the results.

On Monday, I was limping around the office -- well, actually working hard to hide my limp because I DO have my pride...but I was honestly considering the possibility that I'd put myself out of commission for quite a while.

As of today, I've forgotten there was anything wrong with my knee in the first place.  Every now and then, I'll get a little twinge when I step strangely, but other than that, I feel 99.9% recuperated.  Another couple days and I should be ready to run this weekend.

Although I'm a trainer and advocate plenty of rest and recovery time, I'm often too stubborn to take my own advice.  However, I should do it more often!  And rest doesn't have to mean "no exercise", it can be biking, swimming, yoga, or anything else that gives your trouble muscles some time to mend.  Another lesson learned!

Why My Knee is Stupid

Okay, I'm being overdramatic here about my knee being stupid -- and my knee has done some pretty amazing things...like tolerate Insanity's power jumps more times than I can count.  However, right now I am limping along because my left knee is giving me some grief.  Was the grief warranted?  Maybe...

On Friday, I ran during my lunch hour for about 2 miles.  My knee felt a little weird so I cut my run short (was hoping for 3 miles).  I got my first burst of pain as I tried to climb the staircase to the showers, and hobbled around awkwardly for the rest of the day.

Thoroughly P.O.'ed that my knee wasn't any better on Saturday, I went to running group anyway....(yes, yes, I should've known better).  Luckily, we played a game that didn't involve hardcore running.  Still, no improvement on the knee.

Sunday morning, the knee felt a little better, so I went to running group.  Again, I should've known better.  Seven miles later, my knee was a wreck.  I spent the evening with the leg propped up and wrapped in a heating pad.

Today, no improvement on the knee, although it's not any worse (luckily).  My stride does feature a charming limp today, though.  So I'm doing what the personal trainer in me said I should've done on Saturday...taking the day off from running.  I did some upper body strength training this morning (nothing wrong with my arms, after all), so at least today's not a total loss.  But I hate that nagging feeling that I'm not doing what I need to do to prepare for the marathon.

However, I have to remind myself that the reason I gave myself so much time to train was to account for times like these, when I might have to take the training down a notch due to illness or injury.

To you runners out there, think of me when you go for your runs.  I'll be thinking of you as I sit biting my fingernails, wishing I could join you.  Hopefully my knee will feel better in a couple of days.  I have to be grateful that, in about three-and-a-half years of training, this is my first real "injury".

Overcoming Hurdles

So, it's officially December!  I'm so excited.  This is my favorite time of year due to the double-whammy of my birthday and Christmas in a two-day-long yuletide extravaganza.

My training focus so far has been to build up my running base so that I can begin more direct marathon training in conjunction with the New Year.  I haven't had the best behavior as far as my diet has been concerned...pumpkin pie and holiday treats have appeared too often on my daily menu.  And although I've been keeping up with my workouts, they've been suffering due to a combination of insufficient energy (from garbage calories) and added body weight.

I feel pretty lousy about my behavior, but I learned something valuable, so it wasn't a total loss -- I am either 0% or 100%, with no gray area in between.  In the week leading up to Thanksgiving, I decided to "ease up" a little and play things by ear.  I told myself "if there are cookies around, you can have a couple; if you're feeling tired in the morning, skip your workout and sleep in."  What resulted was almost of WEEK of sleeping in and a diet that consisted of the 3 food groups: sugar, butter, and flour.

Luckily, I am bouncing back, but this has cost me some valuable training time (not to mention feeling HORRIBLE due to a combination of guilt and probable vitamin deficiencies).  

LESSON LEARNED:  I thrive on structure.  I always need a meal plan and I always need a workout schedule.  Otherwise everything falls apart.

Since "easing up" clearly did not work for me, I am going to try a different approach for Christmas. Every day leading up will be super-strict with training and diet.  The 24th (my birthday) and 25th are off days.  Then, right back on the 26th.  No week-long nonsense.

So, with the past in the past, I'm looking forward to a great month of feeling good and getting stronger. 

Brrrrrr...

The winter chill is finally setting in, making running much less enticing.  I'm still trying to master the art of dressing for winter runs.  The summertime is much easier to plan for -- shorts and a tank top are about the least you can wear without getting arrested, and then you just have to pray that the humidity doesn't kill you.

This is my first winter during which I plan on running outdoors -- unless the conditions are hazardous (ice, low visibility, etc.).  I'm equipped with cold gear and am still trying to find the balance with layering.  Yesterday I overdressed and wore insulated pants; I wished I'd worn shorts instead.  Today I wore shorts and, although I wasn't as cold as I thought, I noticed that my thighs were numb to the touch after my run.  A hot shower and cup of tea later and all feeling had returned, but needless to say I'm still experimenting.

I have some balaclavas to wear when the weather REALLY turns cold.  Not only do they keep your head and breath warm, but I feel like a ninja or something when I wear one.

Hopefully I'll figure out how to dress during these cold temperatures.  If anyone has any tips, they're appreciated!

Runabout

If anyone follows Dean Karnazes, famed ultrarunner, you might be familiar with the term "runabout".  It's a term he derived from the Australian concept of a "walkabout", which involves traveling the outback solo in the purpose of self-discovery and awareness of the environment.  More details about the runabout can be found here:  http://dean.runnersworld.com/2010/09/runabout-2.html

For the CliffNotes version, you basically just run.  No planned courses, no timer, no workout scheme.  You just go.  When you get tired, you walk.  When you feel good, you run.  You explore.  You basically enjoy your environment.

Yesterday's workout, with the wonderful weather, seemed a good a time as any to try this concept out.  Especially since my motivation to do X number of miles at X pace was lackluster.  So I set out and just ran.  I knew that if I wanted to stop or walk that I could -- but I didn't need to.  I instead looked around and enjoyed the scenery, taking turns down whatever roads seemed interesting.  Before I knew it, I'd logged just over 7 miles (and no, I wasn't keeping track -- I MapMyRun'd it after I got home).  AND, my pace was better than it had been during my last long training run.  Maybe Dean's onto something...

Anyone have any interesting fun-run stories?

Turkey Trot!

Thanksgiving is approaching, and I can't think of a better way to "justify" Thanksgiving dinner than to spend that morning walking, jogging, or running in one of the local Turkey Trot races.  It's fun and can be a family event too!  All it takes is some expert coordinating for cooking the turkey around the race.  But if you're going to someone else's house for dinner, you've got no excuses.  Send in your registration form and get ready.

It's been very low key since the Stockade-athon.  I've just been getting in some runs and enjoying the heat wave before winter finally digs its frosty mitts into us.  I'm telling myself I like the cold air...not sure if I believe myself yet.

Anyone have any tips for running in cold weather?  I think the hardest thing I find is motivating myself to actually get outside the warm indoors and out into the cold.  This is true no matter how many base layers I wear and how thick my hat and gloves are.  Any mental tricks or techniques that work?  

Happy running -- and remember to sign up for that Turkey Trot!

THE STOCKADE-ATHON!!!

What a race!!!  I've never before raced a distance as long as the 15-kilometer Stockade-athon, but I had a great time.  AND, I met all three of the goals I set.  I don't know my official time yet, but my stopwatch said 1:18.50.  I even had enough left at the end to put in a good kick.

The best part of the race was seeing all of my friends from the Y -- some of whom are well-experienced runners, and others I've seen start slowly with 5Ks and progressively amp up the intensity.  Both groups put in great efforts on the pavement today.  It really inspires me and reaffirms that YES, you can do ANYTHING as long as you make a plan and put in the hard work required to get there. 

I was also impressed by how well organized and well marked the race was.  The race organizers and volunteers deserve great credit for keeping such a HUGE race so under control.  Every mile was marked and every runner was cheered on along the way.

I am definitely in for next year.  I was worried the first leg of the race about my pace, because -- as always -- I went out too fast.  I was shooting for about 9 minute miles and was averaging about 8:15.  And then, we hit State Street.  I never realized how much of that road is uphill.  But when you're on your feet rather than in your car, you feel it.  The hills made me slow my pace a bit, which in the end was good because I had enough gas to Fartlek the last mile.  Again, a really great race and a great experience. 

Mini-Mission: Stockade-athon

Sooooo....I'm doing the Stockade-athon tomorrow.  I did a 10K a couple of weeks ago and completed it respectably.  Add 5 more K's to that, and you've got the Stockade-athon, a road race through Schenectady's Stockade district.  Here's a course map:  http://www.stockadeathon.com/index.php/course-map

I have three goals for tomorrow:

1.  The goal I can live with is to finish without stopping. 
2.  The goal that will make me satisfied is to finish without doubling-over at the end.
3.  The goal that will put a great big smile on my face is to meet goals 1 and 2 under 1 hour 30 minutes.

Already beginning the race day checklist -- handheld waterbottle, watch, and iPod shuffle; reviewing the course map to memorize mile markers; planning my lucky pre-race dinner of homemade lentil soup....YUM!  And portioning out my jelly beans for during the race and, of course, my bowl of Count Chocula for after (BTW, all the stores have cleared their shelves of Count Chocula...wahhhh).

Also, remembering to set the clocks back 1 hour -- get a well-scheduled extra hour of sleep before the race!

Who else is doing the Stockade-athon tomorrow?  Any rituals you're doing to prepare?  For those of you who aren't, I'll let you know how it goes.

No, That's Not Nail Polish

One of the newest discoveries I've made while amping up my running is the abuse that your feet take.  Here's an example of the consequences of not wearing the right shoes.  

A nice, pretty, black toe, also known as Runner's Toe.  Caused by the toe bumping up against the front of your shoe (translation: my initial running shoes were too small, and now I get to enjoy a weirdo toenail for about 6 months).  It's not painful, but I've read that the condition can be depending on how severe.  Nothing left to do but wait it out until the toenail grows out.  In the meantime, I went to Fleet Feet and got properly fitted for running shoes.  I love them, they feel great.

Blisters have also been a joy, although I did some research and am happy to report that I haven't gotten a blister in about a month.  The key -- talcum (baby) powder!!!  Blisters are often caused by dampness on your feet, so applying baby powder before a run keeps them dry and blister-free. I've heard Vaseline also works, but I don't like things that are goopey -- that generally weirds me out.

The main thing I learned is that you have to take good care of your feet.  They're like your body's tires.  If they get injured or worn out, you're not going anywhere, no matter how well the engine is working.

Anyone else have any tips for taking care of your feet while running regularly?

A Long Day

I had one of my super-long days today, but I got a lot done.  Even managed to sneak in a 3-mile run at lunchtime.  I just have to save enough time to vote after class tonight and I'll be all set!

What a great day it was for a run today.  I'm starting to appreciate the cooler weather more and more, but I still have to master the art of dressing appropriately for my runs.  I always overdress, although I'm happy to say I no longer show up to a run in a Gore-tex parka.

Did anyone else get the chance to take advantage of the nice fall weather today?  I hope so!

What's the best part of a workout?  That's easy -- following it up with a bowl of Count Chocula and soy milk!!!!  Mmmmmmmmm!  Yes, I know, sugar cereal is junk, but Count Chocula is my one vice, is only available in October, and actually is not much different nutritionally from so-called "sports drinks."  It's mostly sugar carbs, very low fat, and fortified with vitamins and minerals.  AND, *ahem* the dear Count does NOT contain high fructose corn syrup....did you hear that, GATORADE??? 

Splash some milk or soy milk into a marshmallow-y bowl and you've got an ideal post-workout meal that will take advantage of the body's nutrient recovery window after a tough exercise session.  Could I eat something healthier?  Say, a banana smoothie?  Or greek yogurt and berries?  Sure.  But this Choc-aholic is going to indulge a little before they pull my friend the Count from the store shelves.

I guess the main lesson here is that you don't need to buy a bunch of expensive supplements.  Read nutrition labels, compare, and use your head.  Accelerade Recovery Drink costs $30 a tub.  Count Chocula costs $2.50 a box.  You do the math.

What do you like to eat after a workout?  What's your go-to snack to replenish your body?  Bagels?  Peanut butter toast?  Leave a comment here or in-line with this blog's Facebook post if you want to share.

A Crazy Idea...

So I had a wacky idea a few weeks ago.  Attribute it to a budding confidence level with, and newfound appreciation for, distance running.  I decided to register for a marathon: The Shires of Vermont Marathon in May 2011.  More than a half-year away!  Plenty of time to prepare.  At least that’s what I told myself when I slid my registration envelope in the mailbox.

Well, as I sit here on Halloween, with candy, donuts, and other holiday treats around every corner, I wonder – why not start now?

Because Thanksgiving and Christmas are coming, times are crazy, and treats are plentiful.  That’s what the average person would say.

But the above statement validates that this is the BEST time to start.  Instead of getting fit in 2011, why not get fit FOR 2011????  And then, when 2011 comes, get even FITTER!!!

Here’s why I am starting my training plan now:

-  Usually I overdo it at the holidays, turning one day of indulgence into a week’s worth of revisited leftovers.  This will keep me reasonable and accountable.

-  The holidays are stressful.  Exercising will let me carve out some “me” time and lower my stress levels naturally.  Plus, running is a great way to clear your mind and hash out your priorities.

-  And let’s not forget the most important part – a two-month jump-start on my marathon training, allowing me to increment more gradually, lower the risk of injury, and increase my probability for being prepared come May.

My Goals
-  Cross-train like a mad-woman.  I am a HUGE believer that cross-training prevents injury.  I’ll be doing some kind of strength or flexibility training each day.

-  Get in 4 days of running per week, including at least 1 long run.  Increment the length of the long run by 1 mile each week, as my body allows.

-  Eat clean meals with plenty of fruits and vegetables.
No excuses are acceptable!!!

This mission is live effective Monday, November 1.  Who else wants to join me?  You don’t necessarily have to do a marathon, but consider making the commitment to get fit FOR 2011.  I’ll be posting to this blog regularly with my progress, epiphanies, hurdles, and anything else interesting I encounter along the way.