Saikko Runner

VO2 Max - Run 1

2011-04-02T12:44:00.000-04:00

Saturday April 2nd - I focused on my form. This included: taking smaller quicker steps & falling forward.

I ran with my phone with the metronome app. I think my heart rate seems wrong. Which could be a problem because I should be focusing on my heart rate.

Warm Up:

distance	time	Pace	HR Avg.	Calories
0.66	10:00	15:07	122	61

Run:

distance	time	Pace	HR Avg.	Calories
2.46	30:00	12:10	111	274

VO2 Max Test

2011-04-01T21:33:00.001-04:00

I did the VO2 Max Test with Melissa Dalio. This was the same person that John & Zoya used. I decided that since they all started out slow like me and now can run really fast and I want to get faster that I should give it a try.

My Zones:
1 = 160-168. This would be a brisk walk.
2 = 169-176. This is where I burn most fat. This is WHERE I NEED TO TRAIN.
3 = 177 - 180. DO NOT TRAIN HERE!!
4 = 181 - 187. I can add this after I get a good base from zone 2.
5a = 188-189.
5b = 190 - 191. This would be track work - speed.
5c = 192+

I am not good at burning fat, instead I burn the sugar. (ie. my body goes straight to anaerobic exercise.)

Right now I take 158 steps/minute. I should be taking 180 steps/minute!!! Run with a metronome.
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Smaller Quicker Steps:
Goal: My foot strike should be directly below me (not out a mile in front of me like I normally ran).
I should be able to take 180 steps/minute. (not the 158 that I have been).
Execution: Run with a metronome set at 180 beats.

Falling Forward:
Goal: This will help my speed and overall fitness.
Execution: Think that someone has put a belt around my hips and is pulling backwards and I want to keep running forward.

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Workout Plan:
Warm Up: 20 minutes Walking. (Try to stay in zone 1).
30 Minute Run 3 times a week in zone 2.
Focus on my form: land on the ball of my feet & slight tilt forward.
Take more tiny steps.
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March 2011

2011-04-01T21:23:00.000-04:00

Started off strong, then slacked.

1st: 4 mile run. Longest in awhile. Decent pace. New shoes are a big difference.
2nd: Personal Trainer Session. Then went swimming for 20 minutes. Definitely tired when I was done.
4th: This was the sorest I have been after a training session. Ended up walking with Mike & the dogs. Nice pace.
5th: 9 mile hike with the Northern Virginia Hiking Club. Went to Manassas National Battlefield with Mariette.
6th: Went to the Reston Community Center for the first time and went swimming. It was very crowded so didn't really do laps, but worked on keeping my face in the water.
7th: Ran 3 miles with Melissa. We were both slow.
8th: Personal Training Exercises.
9th: Went for a short run, I was tired and sore.

We went to NY for wedding details and I did nothing.

15th: Went for a 3 mile run with Melissa. I had a very hard time breathing.   The break off really hurt.
16th: Last personal trainer session.   Took my measurements again and I was pleased to see positive changes in my numbers.
17th: Did another run with Melissa. Her knee was sore & then at the end my left ankle hurt.

Something has happened to my runs. I was running better and now I am really struggling.

20th: Ran 4 miles. But it was a 12 min/mile.
21st: Added another 2 miles to my shoes.

Another several days off due to excuses and life.

28th: Went to the gym and worked out for 1/2 an hour.
29th: Finished reading Slow Burn by Stu Mittleton & decided to try his Heart Rate Zone suggestions.   I feel like it was too low for me.

31st: I took the VO2 max test. See next post.

End of February

2011-04-01T21:10:00.000-04:00

Sunday Melissa and I went for a 3 mile run together. It was good.

Monday I went to Oak Marr and did the weights and then swam.

I definitely feel better since I am going to the gym. I don't think I really notice any differences though.

February 20 -26

2011-04-01T21:05:00.000-04:00

Great Week!!

Sunday was my day off.

Monday: Ran 34 minutes. Ran 25, walked 1, ran 8. Did great at 10:34min/mile

Tuesday: Personal training Exercises at Oak Marr.

Wednesday: day off.

Thursday: Met with personal trainer. This continues to go really well.

Friday: Swimming. I worked on controlling my breathing.

Saturday: New vibrams. I got Bikila LS. They feel so much better. Ran 2 miles in them.

February 11th - 17th

2011-02-14T08:30:00.007-05:00

Specific Week Plan

Friday 11th: Goal - Run at least 40 minutes. Status - Accomplished.

distance	time	Pace	HR Avg.	Calories
3.53	41:22	11:43	179	408

Details: Ran 30 minutes. Walked 1 minute. Ran 10 minutes. Ran with music. Worked on keeping a slow pace by trying to sing as I ran.

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Saturday 12th: Goal - Rest. Status - Accomplished.

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Sunday 13th: Goal - Run at least 40 minutes. Status - Accomplished.

distance	time	Pace	HR Avg.	Calories
3.84	46:00	11:58	162	434

Details: Ran 33 minutes. Walked 1 minute. Ran 12 minutes. Ran with music.

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Monday 14th: Goal - Gym. Status -Accomplished. (See Excel Sheet for details).

Spent from 3:30pm - 4:45pm.
Rotated between: Legs, Core, & Arms.
If I want to do the polymetric squats & lunges I need to do them at the beginning of the workout.
The Supine Press and the Hands Facing Self Press are the most awkward. It definitely helped having a list of the exercises I was going to do.

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Tuesday 15th: Goal - Run at least 40 minutes. Status - Accomplished

distance	time	Pace	HR Avg.	Calories
4.12	48:07	11:41	175	477

Ran the entire thing! Last mile was the fastest. Listened to music.

February 4th - 10th

2011-02-14T08:22:00.002-05:00

Sunday the 6th: Run with a dog! I have been watching Maizie (Ashley's black lab) and decided the weather has finally improved and I would take the opportunity to go for a run with her. I think it was more of a jog than a run, but at least I got out there. It was nice having a dog to run with.

Slacker throughout the week. I don't remember why but it was a crazy week and I did not make time for the gym or running.

Thursday the 10th: 3rd Personal Training Session. (Or according to my receipts it was only my 2nd). Co-teacher asked if I wanted to run a 10 miler with her so I talked with my trainer. She said I need to be able to consistently run at least 3 times a week for at least 40 minutes each time. Right now it is ok if I have to walk some, I just need to get out there. She also recommended that I plan out my week in advance and write it down so I know specifically what I plan to do. So I have put all of the routines on the computer so I can make a chart and use it as a check list.

The 3rd routine focuses on legs and core. It was the first workout that I really felt it working in my core during (and after) the gym. This time I got to use a 8 lbs medicine ball. I really like the medicine ball. I wish Matt could join me at the gym so we could work together with it.

Next 7 Day Plan:
Friday 11th: Run at least 40 minutes.
Saturday 12th: Rest day.
Sunday 13th: Run at least 40 minutes.
Monday 14th: Gym
Tuesday: Run at least 40 minutes.
Wednesday: Gym
Thursday: Gym w/ Personal Trainer

January 28th - February 3rd

2011-02-14T08:20:00.002-05:00

Continue to be sick.

I am struggling to get over being sick. I continue to cough a lot and it is all in my chest. I decided it would be better to rest and get healthy instead of pushing it and possibly making it worse.

Once again we have to reschedule the personal training session due to family problems on her end.

January 21st - 27th

2011-02-14T08:15:00.002-05:00

Friday 21st: Oakmarr Treadmill & Workout Routine.
Treadmill = 30 minute total for a distance of 2.33 miles. 3 minute warm up walk. 1 minute walk. 3 minute cool down walk.

I then spent about half an hour doing a variety of the exercises from the trainer.

Monday 24th: Oak marr
1 mile run, 1 hour work out.
Able to do more of the exercises than before. It is nice seeing progress.

Snow Days & Sickness: We once again had to reschedule our personal trainer session due to snow and being sick.

January 14th - 20th

2011-02-14T08:08:00.003-05:00

Bad Girl - 1 day workout.

The snow on the 14th has caused us to reschedule my personal training session. As a result I have done nothing most of this week.

Thursday January 20th. 2nd Personal Trainer Session. It was a little rough due to lack of commitment on my part. The 2nd routine focuses on Arms, Legs, & Core. I definitely do not have a lot of strength in my arms. The hardest thing for me this week was the Polymetric squats & lunges. It definitely raised my heart rate quickly.

January 7th - 13th

2011-02-13T22:31:00.002-05:00

Sunday the 9th: Did my Routine 1 exercises at home. Took about 40 minutes. This focuses on legs, core, & stretches. At least right now I can do the exercises at homes, I bet soon that I won't have the correct weights. (Main reason is because several of the disks have been misplaced).

Monday the 10th: Oakmarr. Warm Up: 10 minutes on bike w/ 3 minute cool down.
Plank hard: 45 seconds Side Plank: able to do ~12 second on each side w/ straight knees.
Will increase weights next time: didn't feel sore when done. The curtsy lunge feels ackward. All in all, felt good to go on my own.

Wednesday the 12th: Personal training Routine 1 exercises at home. Plank ~12 seconds each side. Plank = 60 seconds. Twisted leg stretch - easier (still hard keeping my balance).

1st Peronal Trainer Session

2011-01-25T08:16:00.003-05:00

January 6th: Bring on the Pain.

We jumped right in. I did a 6 minute warm up on the treadmill. She suggested besides just running that I should work on walking at different speeds up hills. There is no set pattern, just play around and see what works for me.

I felt good that I was able to do most of the exercises that she had me do. I am also able to do a lot of these at home because I have an exercise ball and some small weights.

The Side Plank was the one exercise that we had to modify because I could not get it.

The Standing Cross Over Stretch was also a struggle for me.

I realize that I am very stiff! Even though it hurts I need to do a better job stretching.

Running x 2

2011-01-25T08:12:00.002-05:00

Monday January 3rd:

It has been awhile...starting slow.

distance	time	Pace	HR Avg.	Calories
1.00	11:05	11:06	139	116

Wednesday January 5th:

Doubled my distance.

distance	time	Pace	HR Avg.	Calories
2.01	23:23	11:37	169	230

I think I should have gotten 1 size larger for my Vibram's....they hurt when I put them on this week.

Starting the Year Off Right!!!!

2011-01-25T08:10:00.003-05:00

I have a 6 month membership for Oak Marr Rec Center and 6 1-hour Personal Trainer Sessions!

I am going to meet with my personal trainer (Karen) about once a week. She was recommended to me as a good trainer and will get me into shape.

I am excited and nervous!!!

The Month of December

2011-01-25T08:05:00.002-05:00

My Calendar is BLANK...but my mind is thinking of exercise.

I have decided that I feel better about myself when I am in shape and actively running or doing something. So after the holidays (because of family visits, Disney World, Christmas time) I am going to join Oak Marr Rec Center and possibly get a personal trainer.

Things I know.

I am too much of a wimp to run in this bitter cold.
I am motivated when at school but when I get home to the cold house that motivation disappears.
I don't know what I am doing in a gym so I need some help.
I need something that I am not required to sign a year contract for or have an enrollment fee.

The Month of November 2010

2011-01-25T08:00:00.002-05:00

Sporadic At Best

Monday the 8th. Melissa and I went for a run. We went 2.14 miles. It was slow.

Monday the 22nd. The weather was nice so Matt and I went for a run/jog together. We decided to run to the Schaller's house where we talked with John about his amazing 50 MILER race!!! Then we ran home. It sure did cool off quickly during our stop.

Saturday the 27th. Melissa and I headed out again. We went 2.20 miles. Again it was slow.

Monday the 29th. Melissa and I took the dogs and went for a run. It was my first time ever really running with a dog. I had Theo and he was pretty good. We had to stop several times for them to pee and such so our time was slower, but it was an enjoyable run. I would run with the dogs again.

The Month of October

2010-11-04T23:06:00.002-04:00

It is hard to imagine that a year ago I ran the Marine Corps Marathon...It was a rough race overall, but the first 13 miles felt amazing. And now I struggle with 3 miles.

Monday October 4th. I continue to run in my Five Fingers. They are starting to feel better and I am getting used to running and being able to feel all of the stuff under my feet.

Tuesday October 5th. My calves were sore so I decided to switch back to my Asics for the run. I noticed at the end of the race my hips hurt. My knee has been sore with both shoes.

Thursday October 7th. I continue in my Asics. It was a rough run. My legs felt very heavy.

Saturday October 9th. I am back in my Five Fingers. This week the runs are getting a little easier.

Sunday October 10th. In my Asics. I went for my longest run in awhile. 5 miles on the W&OD. This is one of the easiest ways for me to go for long runs since I don't have to really worry about where I am going. I walked a fair amount, but it was a decent pace.

Monday October 25th. Back in the Five Fingers for a slow 2 mile run.

Wednesday October 27th. The best run yet in my Fingers. Total of 2 miles at a 11:41 min pace. This is a minute per mile faster than my last run of the same distance.

Saturday October 30th. We walked to the Capitol end of the National Mall from Rosslyn which was about 3 miles. Then we stood for about 3 hours and then we walked back 3 miles to the car. Fun day. Nice weather.

The Month of September

2010-11-04T22:35:00.004-04:00

Tuesday September 14th. It was a nice day for the run. I ran the entire thing.

distance	time	Pace	HR Avg.	Calories
3.28	41:12	12:33	165	354

Saturday September 18th. I bought new shoes. I bought the Vibram Five Fingers! They say to start out slow.

distance	time	Pace	HR Avg.	Calories
1.00	11:35	11:35	118	114

Sunday September 19th. I felt great after the last run so I decided (maybe not smartly) to go for another run in the 5 Fingers.

distance	time	Pace	HR Avg.	Calories
1.00	11:03	11:03	170	120

Sunday September 26th. A week has passed. My calves have been sore. But I am feeling well so I decided to try a 2 mile run.

distance	time	Pace	HR Avg.	Calories
2.02	25:12	12:29	100	223

Pros & Cons of FiveFingers. I am not sure what I think about the shoes yet.
Pro: I hate shoes
Pro: My hips do not hurt!!!
Con: My little toe feels smashed.

Juggling Schedules

2010-09-12T13:14:00.002-04:00

School has started again and I need to figure out how to juggle my schedule better. I have done 2 workout programs and 2 runs. This is not a good thing. My last run was fast (well, the first mile was fast).

I feel like I need new running shoes (or maybe I just want new running shoes). I just realized I need to do a better job of documenting when I get my shoes...

I am contemplating getting some of the Vibram Five Fingers shoes, but I don't know how they will do in the cold weather. I do not feel like buying 2 pairs of running shoes. Hmm, I guess time will tell.

August 20th - 26th

2010-08-26T12:55:00.002-04:00

I am most of the way through the 3rd week of my 4 week exercise plan. I definitely see some improvement in some of the exercises. The biggest improvement I see is with my core. At the start of the plan I was only able to hold the Plank for about 15 seconds for each of the 3 sets. This last time I was able to hold it for the entire 30 seconds for each set and did not rush the last set. My lower back did not feel to much strain either. My hips are feeling a little stronger. They still feel like they are going to cramp when I do the Clamshell but they have not hurt as much during my runs. For the Modified Pushups I am working on trying to get all of the way down. I struggle with the Lats and Shoulders exercises due to not having some equipment. I did find my resistance band so that should help. I am considering getting the Iron Gym and or some of the Easy Adjustable Dumbbells. But before I go buy stuff I need to figure out what my goals are.

Other exercising.
On the 17th Matt and I headed to the pool where I discovered my long lost calling...a Water Basketball Star! This would be better with a swimsuit that actually fit though. I once again tried to do a flip and still fail. I also jumped off the diving board 5 times. The first time I got up I chickened out and walked back off, but then I got up and jumped off. I still plug my nose when jumping off. I wonder if I can plug it on the way down and then on the way up let go. I should try next time. It is still very scary to me standing on the end of the board. This would also be a better experience with a fitting swimsuit...

Running.
Sunday the 22nd I decided I would go for a long slow run to see how I felt. I went for 4 miles at an average pace of 13:40. I walked probably close to a half mile. It was rough. It took me forever.

Tuesday the 24th was cooler so I decided to do a fast run to see what I could do. I ran a total of 2 miles at 11:10 min/mile. My first run was a 10:00 min/mile. It took all of my energy.

Thursday the 26th was my best run in a long time. I ran the entire 3.28 miles! I was slow (12:38 min/mile) but the furthest before was 2.4 miles. And it did not kill me (meaning: knees and hips did not hurt did not take all of my energy).

I have looked into a few races, but I hesitate to sign up. This is not good. The races I am considering: EX2 Backyard Burn 5 mile series, Navy 5 Miler, Operation Care Package 5k.

Stuff.
I have had a blast in the kitchen creating delicious experiences. I have made: homemade blueberry muffins, homemade French Apple Tart, amazing Stuffed Shells, and tonight I am trying out my Tipsy Chicken Cooker! My summer vacation is coming to an end and I haven't been quite as productive as I had hoped for. I have done some soul searching and I think I have managed to get lost.

August 16-19th

2010-08-19T13:41:00.002-04:00

Monday & Wednesday I continued with my workout plan. I can see some slow improvement.

Tuesday I went for a ride on the W&OD. It started out later than planned due to a flat tire. But, thanks to great neighbors I was soon on my way. This was one of my faster rides. My lower back was a little sore and by the end I was exhausted.

Road Bike:

distance	time	Pace	HR Avg.	Calories
21.25	1:45:22	4:57	147	1,083

Thursday I decided to go for a run to see what I could do. I have been doing better on my pace, so I decided it is time to focus some on increasing my distance. The longest run I have run straight in a long time was 2.2 miles. Today I was able to go 2.4 miles before walking and a total distance of 3.2 miles! I was slow, but I kept going. Around 2.3 mile I had some sharp pain in my left knee, but I gutted through it.

Run

distance	time	Pace	HR Avg.	Calories
3.26	41:47	12:50	124	330

I am curious about the Vibram Five Fingers shoes. I wonder what the return policy is.

On Track: August 7th - 13th

2010-08-16T22:29:00.002-04:00

My dedication is kicking in. I am at the point where I really feel like I am trying to get in shape for myself. Not for someone else, not for running some race, not for fitting into skinny jeans. Those are all pros, but finally not my reason.

I have started a 4 week exercise plan. I am into the 2nd week and I am on track. I even managed to stay motivated when I was out of town.

Saturday August 7th:
Run: morning (Reston)

distance	time	Pace	HR Avg.	Calories
2.00	26:05	13:03		213

Sunday August 8th:
Swim: afternoon
Worked on flips with Matt. I currently turn sideways. Still very tiring swimming the length of the pool.

Monday August 9th:
Workout A
Day 1: struggle with most exercises.

Run: morning (Reston)

distance	time	Pace	HR Avg.	Calories
2.00	24:32	12:16	123	229

First time in a long time my legs actually felt tired during the run. As compared to sore.

Wednesday August 11th:
Run: evening (Lakeport)

distance	time	Pace	HR Avg.	Calories
2.20	24:59	11:21		260

Pros for running along the lake: gorgeous sunset and nice breeze. Cons for the lake: bugs and the smell of dead fish. All in all, one of my best runs in awhile.

Workout B:
Modified a little due to being at home. Realized that a lot of the shoulder exercises require some piece of equipment. I need to figure out what to get.

Friday August 13th:
Run: morning (Lakeport)

distance	time	Pace	HR Avg.	Calories
1.50	17:40	11:49		173

Ran before breakfast, and the heat and lack of food made it a rough run.

Workout A:
I had help from the dog during my exercises. He was my goal to reach during my squats. The Plank (core exercise) was a lot easier today than previously.

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The first week of my exercise routine was a success. On to my healthy fit future!

July & 1st week of August = Nothing Productive

2010-08-08T09:29:00.003-04:00

Was spent not doing much exercise. I was in Fredonia most of July where I did a little hiking (Arkwright Falls) and some swimming. The swimming was very beneficial in regards to being able to put my face in the water without having to plug my nose. It was not successful in helping me become more fit or lose weight. Also did a little bit of Kayaking, on very smooth water. This caused some sore shoulders during the time in the water, but also, not very beneficial for exercising. The first week of August was spent in the Outer Banks, which was also very fun, but once again I did not do any extensive exercise. I got some exercise playing in the ocean, but still nothing to help lose my fat.

I want to say the rest of this month will be better, but once again I am heading out of town and I am just not as motivated when away. Summer vacation has been nice, but I am ready to be back into a set routine...

First 2 A Day

2010-06-29T21:26:00.002-04:00

Saturday June 26th: Got up and was running by 9:30am to try and beat the heat...failed. I decided I was gonna try another 3 mile run, and to help me not bail out early I went towards my 3 mile loop I know. (Really it is an out and back, but I don't seem to cheat). I apparently decided to forget that the way back feels pretty hilly and I struggle. I had a lot of walk breaks.

distance	time	Pace	HR Avg.	Calories
3.20	42:28	13:16	142	320

Sunday June 27th: Matt and I headed out (walked) to the pool and found it was closed, so we walked further to another pool. At least this further pool was better. Better = bigger, deeper, diving board, slide. I am a bad swimmer. I understand it could be frustrating for others, but at least I am getting in there.

Monday June 28th: Spent the day shopping! Yay for great deals on cute outfits with great friends!

Tuesday June 29th: I realize I am a crazy person. I went out for a morning run. It was a little cooler, but it was still very humid. That being said, it was a good run. (Or as the program says, a Jog). I ran on some new trails and for once did not do a out and back, and did not get lost! I should remember this route because overall it was down hill! I was also able to run 3 miles and only have to walk once. I didn't have to walk until 2.3 miles! So close to my 12 min/mile goal!

distance	time	Pace	HR Avg.	Calories
3.00	36:20	12:07	167	336

After doing some errands I thought it would be fun to spend some time in the sun and pool. So I lathered up with sunscreen and walked down to the pool. Always, Always, Always ride your bike to the pool, 2 out of 3 times the pool has been closed! Last time we sucked it up and walked further, today I just couldn't bring myself to do it, so I turned around and walked home. Total = 1 mile.

Since I was still motivated to exercise I hopped on the road bike and decided to see how far west I could get in 1 hour. The answer, 13 miles which is out to Belmont Ridge Rd, Ashburn VA. At that point, I turned around and rode back.

distance	time	Pace	HR Avg.	Calories
26	1:58:02	4:30	151	1300

Now spending the rest of the evening relaxing.

Nice 7-11 Employee

2010-06-25T11:02:00.002-04:00

Tuesday, June 22nd was unbearable with the heat and humidity to exercise outside. As much as it might be beneficial, it is not worth paying for a gym membership when I will be away most of July and August. So, I waited for it to cool down a bit inside and I let Jillian Michaels kick my butt. I was able to do most of the Total Body 1 workout. My success rate dropped drastically when I switched to the lower body. The front leg sweep kicks were rough. I spent about 1/2 hour working with her, and I am sure that in real life she would have been screaming at me to stop wimping out.

I then tried the dvd that came with my exercise ball (which is my chair in the loft) and I think I burned more calories laughing than from attempting any of the exercises. A Large ball works great as a chair, but it is too big (plus our ceilings are a little low) for any effective exercises.

Wednesday, June 23rd was equally hot, so after a fun Science end of year bbq I headed down to the pool. I am not a great, or even good, swimmer so I decided to practice putting my head in the water without having to plug my nose. I am able to swim 1/2 the distance of the pool but I struggle at being able to turn my head, breath, and then put it back in. I spent about 30 minutes in the water and I was surprised at how sore my legs were.

Thursday, June 24th. Miserable heat and humidity lead to not exercising and crabby mood. But, it is now a new day and everything is good.

Friday, June 25th is the first full day of Summer Vacation! I enjoyed sleeping in and then got up for a morning run before the sun came out. I decided that since it was cooler I would attempt going a little further.

distance	time	Pace	HR Avg.	Calories
3.02	38:19	12:41	124	328

I decided I wouldn't worry about my pace and instead just focus on continuing to run. I had to walk a couple times but at least I got another mile in my shoes. I am also thankful to 7-11 employees who let me use the employee only bathroom. This sure made the last mile bearable. :)

Here's to a great week of exercising, a fun trip down to Richmond tonight for a concert, and getting closer to my perfect teeth.

Joint Run

2010-06-21T21:34:00.003-04:00

I took the initiative and called Melissa to see if she wanted to join me on a hot run.

Well, truthfully when Victoria, Blue and I went for a walk I was surprised at how comfortable it was outside. So at that point I decided I would go for a run. Then I decided to call for some company. And as we got going I realized how hot it really was...88 degrees.

We went for a 2 mile run, ran the first 1.86 miles and then walked the end. We went at a slower pace than I normally convince myself to go, but it was what I needed today.

I need to figure out what to do with my hair when I run. I don't like how it bounces when it is in a bun, but I also don't like the feel of it on my back and shoulders when it is in a ponytail...

4,000 calories burned

2010-06-20T10:53:00.002-04:00

in 1 week on 2 bicycles!

June 19th
On Saturday morning Matt, Steve, and I headed out to Difficult Run with our mountain bikes. We attempted to beat the heat, but it was still 88 degrees during our 11 mile ride. This was the most strenuous I have attempted. I learned I ride a mountain bike the same way Tennis players hit the ball...by grunting before a difficult part. I learned I still get nervous with speed going down hills. It is scarier if I have to stop at the top of a hill and then go, instead of just continuing. Some of the uphills were difficult due to the lack of speed. But by the end of the 11'ish miles I did not rely on my break as much.

distance	time	Pace	HR Avg.	Calories
11.19	1:57:43	10:31	146	1,273

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June 20th
Matt decided he was going to run this morning before it got too hot, and since I was awake I decided I should also go. That being said, it was still about 90 degrees! The first mile was decent. I ran along the mulch trail. There was a Fathers Day 5k race going along on the paved trails near me. I had a difficult time breathing during part of it, but my legs felt great (probably due to the bike riding). My neck/shoulder was a little stiff by the end (this is also probably due to non-fitted bikes). I ran the first mile straight and then had to alternate running and walking.

distance	time	Pace	HR Avg.	Calories
2.02	26:09	12:58	158	220

Matt had a great suggestion of doing a marathon training program for the first 8 weeks and then work on my speed. Here's to staying focused...

Jill of all Sports

2010-06-17T21:46:00.004-04:00

"Is there anything I don't do?" I have now been getting on the bike (mountain and road) more and finding it an enjoyable and strenuous.

Today was Graduation for the 2010 class of Oakton High School. It was quite rewarding watching my senior walk across the stage. Due to graduation we had most of the day off so I took the opportunity (No more excuses) to get in a bit of exercise.

I hopped on the road bike and headed over (3.7 miles) to hang out with Felice & Phin for a few hours. After that I hopped back on the trusty red and rode another 13.82 miles. By the time I headed back out on the W&OD there were a few more people out, but all in all it was not too busy. Today's achievement:

distance	time	Pace	HR Avg.	Calories
17.52	1:32:13	5:16	152	1,717

So far this week I have travel the distance of a marathon in 2 hours and 31 minutes...now if I could only run that fast... Hard to believe it is possible for some people!

I need to get a run in tomorrow and maybe one day this weekend get in a swim. I can only get better if I try/practice.

Ok, the loft is roasting, we really need to get the air conditioner put in. Off to listen to people playing music in the house, cuddle up with my Kindle and enjoy. Goodnight World.

Wheels Rolling

2010-06-15T22:54:00.003-04:00

I tried, and wimped out, to run yesterday but the heat and humidity was unbearable. FAIL.

Today I grabbed the mountain bike and hit the trails. The spirts of rain prevented me from taking the road bike out. I went:

distance	time	Pace	HR Avg.	Calories
8.64	1:00:00	6:52	139	1,010

I cannot make excuses anymore...swimsuit season and OutterBanks is approaching fast...

After the ride I tried out the new Wii game I got: Jillian Michaels Fitness Ultimatum 2010. My legs are definitely sore. Good purchase so far.

Bed, goodnight.

Starting to look all Steffi Graf

2010-06-09T21:18:00.002-04:00

Matt and I took one evening and headed down to our local tennis courts. It was the first time in awhile for either one of us to handle a racket and yet we had some great volleys. We spent about 1/2 hour under the lights with all of the bugs. Matt had a great serve where he aced me. I was playing so well he asked if I had been practicing. :)

Turning Flab into Fab

2010-06-07T18:40:00.006-04:00

Thursday: May 27th
Decided I should go out for a run. It was rough...

distance	time	Pace	HR Avg.	Calories
1.60	19:44	12:22	167	177

Friday: May 28th
I was hyper (without sugar) and decided that I wanted to go on a Mountain Bike ride. So I bounded over to Victoria and pestered her until she agreed (for her health benefits) that she wanted to go on a mountain bike ride with me. So Matt helped me get her bike ready and then my bike ready. I even learned how to put a new tube in my tire. We went on the wood chip trails behind the house. I managed to make it the entire way without falling while Victoria took a fun tumble into the mud. All in all we both seemed to be smiling at the end.

distance	time	Pace	HR Avg.	Calories
1.60	18:42	11:48	128	176

Monday: May 31st
Victoria and I took advantage of the Memorial Holiday and the warm weather and went out Kayaking in the morning. We went to Lake Audubon in Reston where we paddled around for about 1 hour. It was enjoyable and I got to see some of the cool houses on the lake.

Tuesday: June 1st
Hot, humid, and sore leads to no running and instead yoga. I pulled out my yoga/pilates dvd and did that for an hour. Some was easy and some of it was difficult. eh

Sunday: June 6th
I got the ball rolling and got Matt and Melissa to join me on a road bike ride in the morning. I am currently borrowing Zoya's old road bike to see if I like it (and want to spend that much $$ on a bike).

distance	time	Pace	HR Avg.	Calories
22.0	2:10:00	5:26	153	2,105

The things that I learned: it is better not to put all of your weight on your wrists, and I need padded shorts...

Monday: June 7th
The weather was perfect, 74 degrees, low humidity, and a little bit of a breeze. At the start of the run I could feel some tension in my neck/shoulders probably due to the bike ride yesterday. My running goal I have been working towards is: 2 miles non-stop at a 12:00 min/mile. As of yet, I have not achieved it. That was until today! And to make it even better, I was able to keep my average heart rate where it is supposed to be!!

distance	time	Pace	HR Avg.	Calories
2.01	23:08	11:32	173	236

Yay for a great run. Now I just have to keep it going and soon I can set a new goal.

Simple Logic

2010-05-24T20:36:00.002-04:00

If you eat ice cream + sprinkles + bonbon + sharp cheddar cheese then it will be a rough run.

I was 1/2 motivated when I got home and then I decided I was hungry for junk food...which is not productive in losing weight...So after letting the delicious unhealthiness digest I went out for a run.

Moday May 24th. Today's run was slightly better, when you consider the pace. However, I still had to walk twice...

distance	time	Pace	HR Avg.	Calories
2.00	24:48	12:21	152	224

So to completely counteract my run, for dinner I headed to Chipotle. So I have declared today my pig-out day and now I need to do better...here's to salads and fruit....

Graduate School is Finished!

2010-05-23T09:29:00.001-04:00

Graduation was wonderful and it just reinforced how lucky I am to have such wonderful, loving, and supportive family and friends! My heart most gratitude and love goes to all of you. I know that even though a few could not make the trip to be here in person, they were with me in spirit.

Now that my graduate classes and my graduation is done I finally have a bit of time to focus on getting back into my shorts.

-----------------------------------------------------------------------------------------------

May 20th: Thursday. Rough "run". This was my 1st run since the beginning of the month. My legs felt very heavy and tight. I had to stop twice to walk.

distance	time	Pace	HR Avg.	Calories
2.00	27:25	13:43	126	232

I was surprised at how sore and tight my legs were after this short run. I decided I would give my legs a bit of a break on Friday and instead of running joined Matt down at Mead's place for a bit of a BBQ.

-----------------------------------------------------------------------------------------------
May 22nd: Saturday. Small improvement. My legs were still a little stiff but as soon as I started running they felt better. This run I was able to stay with my Virtual Partner and only lagged behind when I hit a hill on the way home and had to walk. Once again I had to walk twice, but this time the walks were shorter and I was able to run faster so the overall time wasn't as pitiful.

distance	time	Pace	HR Avg.	Calories
2.00	24:54	12:28	126	225

I am considering participating in a 1/2 marathon. But only if in the next month I can get my distance up and my time down a bit. Right now my Virtual Partner is set to 2 miles at a 12:00 min/mile. Today was an improvement, but still a way to go so it is consistent. I have the opportunity to borrow a road bike and see if I like it, but I just need to make the time to visit the friends and pick it up.

The Green Machine

2010-05-03T18:00:00.002-04:00

I have finally gave in a bought myself a new running "watch" which might really be considered a wrist-computer. This thing will tell me: Distance, Pace, Heart Rate, Calories, and GPS. So far, the new toy has been a great incentive to run.

The other motivator has been Victoria going with me. It helps motivate me to motivate someone else. It is easier to give myself excuses than it is to be the excuse for someone else.

I bought my watch on Saturday and have already gone for 3 jaunts.

Sunday: With Victoria
We went 2.58 miles in 50:58 minutes. Most of it was walking, but it is a great way to get back into shape. I burned 227 calories. So far she did not seem too discouraged!

Monday: First run in forever.
I have gotten the Dr's permission to run so I tried to go for a 2 mile jog to see how it felt. It was rough, but I finished. I managed to run 1.80 miles in 25:29. This means 14:11 min/mile. Boooo. I did burn 233 calories, but that is to help offset the donut and cupcake I had today (Complements of Teacher Appreciation Week).

Monday: With Victoria
Convinced her to walk today and then it started to downpour big cold drops and that convinced her to run. :) Blue was not very happy about the rain. We managed to go 1.6 miles in just over 33 minutes. Not too shabby.

Time to be productive in other areas. I wish I could take all of the time for awhile and get back into shape.

Mrs. Potato Head Lips

2010-03-31T18:49:00.004-04:00

I could easily get back in shape if I never had to work! This week is my Spring Break and I have done well about being active.

Sunday, March 28th:
I ran 3 miles in 37 minutes. This equals a 12:20 min/mile. I was able to keep an average heart rate of 174. The first 1.5 miles felt great. After that I struggled and ended up walking quite a bit. My legs felt very heavy. At least, my blood blister/callous isn't getting any worse.

Monday, March 29th:
I ran for another 2 miles, in just over 22 minutes. Averaging a 11:25 min/mile. I did great with my heart rate and was able to keep the average to 141. (Seems kind of suspicious...). On this run I passed a friendly lady with Mrs. Potato Head Lips!!

After my run, I did a cool down walk with Blue, where we walked another 0.8 miles. We would have kept going, but it started to get cold and rain was blowing sideways so we decided to turn around.

Tuesday, March 30th:
I decided Blue earned a long walk, so we headed out for a walk (with many stops to sniff at each of the trees and fire hydrants). We walked 2.2 miles and he was definitely tired by the end.

Wednesday, March 31st:
I had great intentions today to go for a bike ride. I even: got dressed, filled up the camelbak, got my bike helmet on, went out to the bikes and realized, not gonna happen. My bike (which I knew) has a punctured tire so I was planning on riding Matt's, until I realized his has clip pedals and I've never ridden with my feet attached to the bike. (I decided it would be better to try this when people were around if I needed help). So, back inside I went and then took Blue out for a walk. All in all, great intentions, but no highlight for today.

The rest of the week:
I will go for a run tomorrow. And then, we are going to the Bahamas!! We might be bringing our tennis rackets, we are gonna do a intro scuba lesson, maybe some running on the beach, swimming, and most importantly...RELAXING!!!

3 runs, 2 walks

2010-03-28T15:07:00.002-04:00

I'm not doing well about exercising. At least some of the days I have been motivated by my neighbor.

I ran:

3 miles in 36 minutes (~12 min/mile) on March 5th.
2 miles in 23 minutes (~11:30 min/mile) on March 8th
2 miles in 22 minutes (~11 min/mile) on March 22nd.

I have walked with Victoria & Blue

1.8 miles in 35 minutes on March 23rd.
2.1 miles in 47 minutes on March 26th.

My heart rate monitor has not been working. I think it will soon be time for a new watch, not quite sure which one would be the best.

Last week, the weather got chilly near the end. It had been gorgeous (mid/high 70's) and then later in the week only up to the low 50's. It is kind of gloomy now, but I think I am going to run. I am on my spring break so I hope to get in some good runs this week. The biggest excitement is, on Friday we are headed to the Bahamas for 4 days!

2 Runs, about 1 Month apart

2010-03-01T17:57:00.003-05:00

On Monday January (Yes, I said January) I had the opportunity to go for a run. I went for 2 miles in 23 minutes. This means I averaged 11:30 min/mile. My average heart rate was 164. Truthfully, it was so long ago I don't remember it.

Mother Nature has made it difficult to run outside this year. We have had a historic snowfall. I thought I moved south to get away from all of the snow. We did manage to have some fun between all of the shoveling. Great neighbors made shoveling 30+ inches at least a little tolerable.

Today my schedule & mother nature have finally worked together and I got out for a run. (First run in 34 days). I ran 2 miles in 22:45. This works out to an 11:22 min/mile. My average HR was 171. My knees were a little sore at the start, but then were fine.

Here's to getting back on track...need to look great in 75 days!!!

Great Motivation

2010-01-21T16:12:00.002-05:00

Matt & I drove to the bank today and then I ran home. I ran along the road and within the first mile I was struggling. But it was the knowledge that if I stopped to walk, it would be then that Matt would pass me and yell, "What are you doing, you haven't even gone a mile yet?!"

So I could not bring myself to walk and I finally got into a rhythm and managed to run for 2.6 miles. This is the longest consistent run in awhile. Last run I barely made it 1 mile, time before I ran this distance with Matt and had to walk and thought I was going to die. Today however, I managed to do in 29 minutes (1 minute 15 seconds faster than before). I burned 430 calories and averaged 11:09 min/mile.

I do have to do better about drinking more water, stretching, and eating consistent meals. This means....off to the grocery store!

So far: 100%

And That's My Story...

2010-01-19T22:37:00.002-05:00

My Running Plan for this Semester (Last Semester of Graduate School!!!!)

Monday
Thursday
Saturday

So far, I am on track because....I ran yesterday (Monday)!!! How was the run you might ask. Well, truthfully it was horrible, but (as I try to do), on the positive side, it won't ever get better if I don't get out there and get running again. So, even though I definitely had a rough time, the nice weather and the day off provided enough motivation to get me going.

It was the perfect day for a run. It was around 54 degrees and sunny. I ran 2 miles while trying to keep my heart rate low'ish. I tried to not max above 190. I managed to average out to 171 bpm. This meant I went an average of 12:15 min/mile. I definitely had a rough time breathing and had to walk a bit. Hopefully on my next several runs it will get better.

Once again I have posted a calendar with all 12 months on one sheet on my wall and I am highlighting the days that I exercise. This I have found to be very motivating. However, I just need Mother Nature to go along with my plan and bring in the nasty weather on my "non-run" days.

...And I'm Sticking To It.

Run without Breathing

2010-01-13T19:29:00.003-05:00

So today Matt and I met up at home for a "run" together. Now for him it was probably more like a extra slow meandering jog while I was there trailing behind him huffing and puffing away. It was somewhere during the 2.6 mile run that I came to the realization that my legs did not hurt and I could run oh so much better if I only didn't have to breath! (However, this is where Matt kindly informed me that breathing is an integral part of running. There goes my great idea). Even though, or maybe because of the pain, I had a great run with Matt and hope to do it more often now that the sun is staying up a little longer.

We have started our January Mild Heat Wave. Today was one of the first days that when I walked out of school I was not automatically bitter cold. By the time that we got running it was 5pm and around 37 degrees. Even so, my butt was freezing!

Matt and I ran around the golf course for 2.6 miles, which took 30 minutes 15 seconds. The average pace was 11:38 min/mile. My average heart rate was 178 and I maxed at 195. I burned 443 calories.

I am still working on being able to go for a 5-7 mile run with Matt at a 9:00 min/mile.

Not as bad as it seems

2010-01-09T22:46:00.003-05:00

Things are not as bad as it seems, on many levels.

First, it looks like I haven't ran since November 21st, however, this is wrong. Apparently I have just been too busy to update. Second, today's run was not as miserable (due to cold and wind) as expected.

Since the race I ran 2 other times in November. On the 24th I went for a 2 mile run at a 10:01 min mile with an average heart rate of 168 and burned 201 calories. Than on the 26th I went for a slower 3 mile run, at 11:02 min mile with an average heart rate of 172 and burned 345 calories. Truthfully these were so long ago I don't really remember how they went. But it seems like my heart rate has gotten lower!

December 9th (Happy Birthday Dad & Rose) I went for a slow 2.2 mile run at 11:42 minute mile. This lead to an average heart rate of 169 which burned 262 calories. The rest of December has been unusually cold and snowy for Virginia. First snow fall was about 5-6 inches. Our next snow fall lead to a steady falling of 24 inches of snow. This lead to a State of Emergency for the Northern VA/DC area. After the snow we have been inundated with strong winds and bitter cold. These definitely hinder the motivation to run outside.

This morning I had the first of my 5 tests I need to take to Graduate and get my VA Teaching License. Afterwards I decided to try my legs out again and go for a run. At least the wind had died down (or maybe I am just less of a wimp than Ben VanEvery). Today I managed to go for a 2 mile run in 23 minutes. It was 35 degrees outside and sunny. Even with the sun it made my throat cold an my nose run. My knees were a little sore and my heart rate skyrocketed. For the entire run my average heart rate was 180 (and maxed at 195). At least we have a washer and dryer that works and now can wash my snotty gloves...

Here hoping to some more nice weather and getting back into some sort of routine...

First Race Since MCM

2009-11-21T23:08:00.004-05:00

Apparently as a red heads I can run faster. My logic: I ran my fastest race yet, and I had red hair. Thus, I as a red head can run faster than as a blonde! ;-)

Tonight, Matt & I participated in the Herndon Turkey Trot along with 5 of our neighbor. This is my first race since the Marine Corps Marathon. I have done a lot better about continuing to run since the marathon. (Unlike the Honolulu marathon where took me a long time to run again).

My HTT
3.1 miles
20:40 mins
9:14 pace (!!!)

Back trail runs

2009-11-20T22:58:00.001-05:00

I have found myself extra busy, and since running isn't one of my top priorities any more, I find myself putting it on the back burner. I have managed to squeeze in 1 or 2 runs a week. My feet are still giving me some issues. To be exact, 2 of my toes are causing issues. I would love just go to run barefoot on the golf course.

My runs:
November 13th: Since Matt & John S were going running I decided I should also be productive and go for a run. It was a little dreary, but at least it has stopped raining. (Oh, that is the other thing, the days that I have actually had a chance to run Mother Nature has decided she needed a shower. Since I don't have to run any more & running in the cold rain isn't a lot of fun, I decide I am not going to.) I ran 2 miles at a 9:30 pace (19 minutes).

November 20th: The weather was perfect for running so I pulled myself away from watching the Bill Cosby award special on tv and went for a run. We had a bit of a time constraint so once again I went 2 miles (in 20 minutes). It was a bit of a rough run. Sure made me wish I was running more.

Through the Dark Leaves

2009-11-10T22:24:00.003-05:00

Tonight Matt and I went for a run together. This is the first time since really before all of the Marathon training. I swear if you saw me run now you would not believe I ran a marathon 2 weeks ago. It is funny how fast you lose it all.

Tonight's run took us through part of the golf course, along the leaf covered trails, and by our neighbor's soon to be new home. We ran 4 miles in 41 minutes. (10:15 pace). I tried to keep track of my heart rate but my monitor stopped working for most of the run.

The Course:

Back in the laces

2009-11-08T11:53:00.003-05:00

I am now trying to get back in the habit of going for a run most days of the week. (Or at least doing some sort of exercise). I took advantage of the nice weather yesterday and put on my shorts and headed out. At the start my knees were very sore and the down hills were painful. But, as normal, by 1/2 mile or so they started to loosen up. My plan was to go for a 5k and instead ended up going for 4 miles since it felt good.

I had noticed during my training runs that if I kept my heart rate below 160 I felt good and was able to hold a decent conversation. I also saw that by doing the slower long runs my performance improved fairly quickly. So, now that I don't have a major goal I am working towards I think I am going to try and work on my pace.

Yesterday's Run:
4 miles
43 minutes
10:45 pace
168 avg heart rate (HR monitor stopped then restarted part way through the run).
420 calories

Time Helps to Forget

2009-11-01T13:05:00.002-05:00

I went for a run on Friday, my first one since the marathon. Overall I felt pretty good. My knees were a little sore, but it was more a soreness from not running in almost a week. It was strange going from having to run 5-6 days a week to not. It is nice being back to running just for fun.

I had said during and after the marathon that that would be my last full marathon. I would do some 1/2 marathons and shorter races. All of the time that the training takes up a too much.

However, that said...As I sit here watching an American Male win the NYC Marathon, it is funny how fast you forget all of the pain of a marathon and just remember the feeling of running and hearing the people cheer you on...

Marine Corps Marathon!

2009-11-01T12:35:00.003-05:00

I have successfully completed my 2nd marathon. My time was 25 minutes faster than my first marathon. This alone makes it a success.

However, I do not feel like the race itself was that good. I feel like I could have broke 5 hours which I did not end up doing. The first 1/2 of the race was good. The 2 up-hills near the beginning were not too bad and the downhills were wonderful. I just had to pick up my feet and down I went. I had to pee at one point, and I stood in line for a port-a-potty, but decided I couldn't waste that much time so I found a tree. Funny, any other time in DC you would be arrested, but during the marathon there was no second thought about it. About 1/2 way through the race I started getting horrible cramps in both of my calf muscles. I tried to stop and stretch some but to no avail. Matt, the Gatorade, and the Miniature Butterfingers (thanks Kim & Jim) around the 16.5 mile mark were life savers. Mine 4 was my best, while mile 20 was my worst. Along the 14th street bridge I managed to ignore some of the pain by shutting my eyes. I would look ahead, shut my eyes and take a few steps, open my eyes to make sure I didn't run into anyone and repeat. With this I was able to "beat the bridge". I decided that no matter how bad I felt I was going to gut out the last .2 miles up the hill to the finish. I had been dreading the end, but truthfully I didn't even notice it. (!)

It definitely helped knowing where Matt & friends were going to be along the course. They were a great motivator. Just knowing there was going to be a known friendly face cheering me on helped propel me further along the course. Even saw some of my other friends surprised me and came out and it was a great boost to see them on the corner near the end. Many thanks to everyone who was cheering me on in person and from afar.

My final time: 5 hr 46 minutes 14 seconds.

My professional photos can be found here

Prior to Race

2009-10-22T12:15:00.000-04:00

October 7th: Took my new shoes out for a run. I am back in Asics (what my very first pair of running shoes were) but this time I ended up getting Wide width. My feet are happier. I went for 4.2 mile run in the morning with Jean.

October 11th: Been busy traveling to NY for Kerry's Wedding. Also feeling sick. Sinus problems. I went for about a 2 mile run before feeling like my throat and chest were on fire. That and the darkness setting in caused me to turn around and head home.

October 12th: Missed several runs so trying to get some miles in, in my new shoes. Managed to go 4 miles before dying due to coughing and sinus pressure.

October 13th: Feel like I am getting more sick, but managed to squeeze in a 5 mile run. My legs feel great, I just need my chest, throat, and head to get better.

Decided to take most people (and my body's) advice and take a few days off. I thought it would be better to get healthy now instead of a few more miles.

October 20th: Feeling better, I only have a bit of a cough left. My legs still felt good on my run. I went for 3 miles in 28 minutes. The speed felt good.

October 22nd: Last long run before the race. I did a slower 3.1 mile run just to keep my legs limber.

I am having slightly cramping in my legs. But I am making sure I eat correctly and drink enough fluids.

Race, Wide Foot, Shooting Star

2009-10-06T23:44:00.000-04:00

Many things have occurred since my last post.

Ran the Army 10 Miler
Got a new pair of running shoes :-/
Saw a shooting star
Logged 46.7 miles

1. I ran in the 25th Anniversary Army 10 Miler on this past Sunday. I had a great cheering crew (Kim, Jim, Jimmy, Jenny, & Annea). The weather was perfect for the run, starting out a little chilly. There was not as much cheering as there will be for the Marathon, but it was still very helpful. The bands playing along the course were wonderful! My initial goal was 1 hr 42 minutes, as this is what I needed to get for my Marathon, and I had been feeling very nervous about it. As I was running I felt pretty good so I decided to go for 1 hr 40 mins. The official results:

Gun / Chip	Overall	Sex	Div	6.5Mi Split	Chip Time	Pace
1:56:35 / 1:39:16	12315 /21289	4156/9566	957/1966	1:06:11	1:39:16	9:55

After the race I was not even completely dead. I am now feeling slightly better about the Marathon in 3 weeks. And I did learn important info: I need different shoes for the Marathon.

2. So tonight (after my run with neighbor John) I headed over to Potomac River Runner to get new shoes. It is annoying because my most recent shoes only have about 50 miles on them and technically I should be able to go another 300 miles. However, the many, very sore blisters convinced me to go get a new pair before the Marathon. So headed over and tried on 7 pairs or so of different shoes before deciding on Asics. (Funny, my first pair of running shoes were Asics as well). The biggest difference between these shoes and prior pairs is the wider width. I am excited about tomorrows morning run (boy I need to go to bed) to try them out.

3 & 4. These past few weeks have been crazy with teaching, graduate school, and life in general. I haven't gotten in as many runs as would have liked. Most have been fairly good, but a few were not. I need to get a long run in this week, maybe Thursday after teaching before heading up to NY for a wedding. On one of my early (read: dark) runs I saw a shottting star.

The 2 things I need to learn how to do a better job of is: 1) stretching after a run and 2) going to bed earlier...(This said as I was falling asleep).

New Shoes!

2009-09-22T23:18:00.003-04:00

Today I took my new shoes out for a run. It was a little humid today. I didn't do good with eating or drinking water throughout the day. My heart rate watch is calibrated incorrectly, but it is set so I actually run further than it says I do. It is better this way than the opposite.

4 miles
40 minutes
10:00 min/mile
172 avg heart rate
417 calories

46.2 miles

2009-09-20T16:14:00.003-04:00

Logged since the 9th of September. As of today I have 13days until the Army 10 Miler and 34 days until the Marine Corps Marathon. Some days I feel ready, other days I feel nervous, especially for the Marathon.

Today I ran 6.2 miles with Jean. We were going to try one of Reston Runner's trails, but the trail was closed, so we headed back to the road. It is a very good thing that I have new shoes coming (hopefully very soon) as I have put 356 miles on these ones and it is starting to show. My knees were a little sore today and I am starting to get shin splints. Even though today wasn't too hot, the sun was warm. I wore my camelbak today (Thanks Kim & Jim) for water and it worked well. I am getting used to having it on my back.

*6.2 miles *1hr 7mins *10:48min/mile *163 avg HR *645 calories

Saturday I headed out fairly late and the sun was already high in the sky. I had a lot of excuses why I did not make my goal for the run. Whatever they were, the truth was I just wimped out and tried to justify it to myself. I need to do better this coming week. As much as I enjoy running some days I look forward to the Marathon being over.

*9 miles *1hr 44mins *10:26min/mile *165 avg HR *912 calories

Friday was supposed to be an early morning run, but my body decided it needed the extra hour of sleep. Was gonna ride with Matt, but instead helped him with house stuff and ended up chatting & doing dinner with some neighbors.

Thursday I went for a run after teaching. We had stuff going on that evening so I went for a quick short run. I wanted to see how I felt. I was impressed. I did not feel like I gave it my all, or feel like I was dead afterward, but I was pleasantly surprised by how well I did.

*2miles *19mins 31secods *9:45min/mile *161 avg HR *181 calories

Wednesday was an early morning run due to grad classes in the evening. It was a very cloudy morning and we were speedy!! This day I felt prepared for the upcoming races.

*6miles *1hr *10:00min/mile (!) *159 avg HR *551 calories

Monday & Tuesday were rest days due to not being able to squeeze in runs. Grad classes and Back to School Nights lead to late nights out. Those make for rough mornings.

Sunday (13th) I met up with Jean again. It was when the Reston Triathlon was going on. Our neighbor competed in it. We definitely seem to run faster in the dark. My legs felt heavy from the prior day's run. Once again I wimped out and went a mile shorter than was planning.

*5miles *53mins *10:36min/mile *171 avg HR *551 calories.

Saturday Matt & I headed back out to the W&OD for our runs. I went 14 miles. It took me 4 minutes longer than the last time I ran this distant. I was definitely hungry on my run.

*14miles *2hr 32 mins *10:51min/mile *172 avg HR *1584 calories

Friday was an early morning run of 4 miles. Not much to say.

*4 miles *41 mins *10:15min/mile *147 avg HR *334 calories

I have never figured out what works well, regarding food, for me prior and during a run. So to help with this I have started writing down what I am eating. Let's see if this helps. Things I know: 2 days prior-have pasta for dinner, after a run-drink chocolate milk. I know I have been sweating a lot of sweat and getting cramps in my legs. One thing I have noticed due to my running is my lower average heart rate, even on some of the faster paces...maybe I should just always run fast.

Rest of the day free

2009-09-09T17:03:00.002-04:00

Now that school has started these early morning runs are really getting early! Got up to meet Jean at 4:30am. I changed my schedule around so it wasn't too long of a run. It was sprinkling when we got going but it let off. We were not as chatty today due to the early time.

6 miles
1hr 2 minutes (continues to get faster!)
10:20min/mile
152 avg heart rate
525 calories burned

Took a nap when I got home from teaching!

It is an awesome feeling when a student says, "High-Five Ms. S!"

Over the Curb

2009-09-08T20:46:00.003-04:00

Quite literally in fact. Yesterday (Monday) Matt convinced me to go for a bike ride with him. I finally agreed after the condition that he would look at the bike and see if he could make it actually shift. He must have the magic fingers as he got the gears all working! So we headed out and as soon as we got on the back trails Mother Nature decided we needed a cold shower....which lasted right up until we got back to the house 32 minutes later! Even though it was a cold wet ride I was smiling and my biggest accomplishment was riding over (ie down) a curb. (32 minutes, 131 calories, 107 avg heart rate!)

Today after my first day of teaching 9th grade special ed biology I went out for a short even though I would have loved to curl up and take a nap. My hips and thighs were still sore so I went a mile shorter than my schedule. But, since I am running 6 miles in the am I decided it wasn't worth pushing it. (run4 miles, 41 minutes, 10:15min/mile, 375 calories, 160 avg heart rate). I (as usual) pushed my pace the last bit of the run and managed to get down to a 8:26min/mile. Today's run, even though my heart rate was lower, felt hard. Hopefully tomorrow's run will help keep me limber.

It is important that students bring a certain ragamuffin,
barefoot irreverence to their studies; they are not here
to worship what is known, but to question it. 
~Jacob Bronowski

Only Mostly Dead

2009-09-07T14:56:00.002-04:00

So I went out on my 20 mile run Sunday morning. I was planning on running Saturday with my neighbor, until I learned he has gotten fast (Great job Mike!) and I wouldn't be able to keep up with him. I struggled getting out of bed so I got a slightly later start than was planning on.

I did well trying to keep my pace slower so I could maintain it over the entire run....however, that didn't happen. The first 10.5 miles were wonderful. I even managed to eat some bloks while running. This time I made it to the 17.5 mile point (2 miles further than the last time) before I died. Considered calling for a ride home from Matt. I ran out of water & didn't get more until the 18.5 mile point. (Many thanks to Starbucks & the Fairfax Fire Dept for their free water!!). The water made a huge difference and I was able to make it home. I went through around 64 oz of water in the 4+ hours.... For my other 20 mile training run I really need to setup plans with Matt or pre-stash water along my route.

I know I am capable, but I is still hard for me to figure out how I will run an additional 6.2 miles. Even today my hips, knees, & thighs are sore... I have 7 weeks until my Marathon and right now it does not seem like enough time! (As of today I have to say, Ashley, don't worry about me beating you...I run slow) :-)

Unfortuantely I am unable to upload my watch at the moment to see the breakdown.

20 miles
4 hrs 5 minutes
12:15 min/mile
163 avg heart rate
2355 calories burned

I should: go for a slow short run just to get my legs moving/stretched, finish my syllabus, make up the puzzle pieces for class, prepare the "get to know" sheet, and figure out what to wear for my first day of teaching...and the one thing I feel like doing is take a nap...

Early 4

2009-09-04T14:49:00.002-04:00

Met up with Jean again. This time we treated ourselves to a few more minutes of sleep and didn't meet up til 5:00am. I only had to go a short 4 mile run that day. The great thing about running at 5am is it is still dark out so you can't see how steep the hills really are. Our pace has slowly been increasing and I am feeling good about the 10 miler & the marathon.

4 miles
41 minutes
10:14 min/mile
155 avg heart rate
363 calories burned

6 Days Running Update

2009-09-03T18:21:00.002-04:00

Saturday August 29th: Matt & I headed to the W&OD by Jimmy's. We got started a little late, and the sun was starting to get high by the end. I had to run 14 miles. I went out 7 and then back. I actually felt pretty good at the end. (Mead even said I "didn't look dead", this was a good sign) :-) I ran it slightly faster than i was expecting. (I got a battery for my red watch).

14 miles
2 hrs 28 minutes
10:34 min/mile
168 avg heart rate
1475 calories burned

Sunday August 30th: Went for a run on the back trails. I planned on going 7, but got sick part way through so stopped when I reached the house at 6.5 miles. After the run I met up with Savannah down in DC to ride on the paddle boats around the Tidal Basin.

6.5 miles
1 hr 12 mins
11:04 min/mile
152 avg heart rate
570 calories burned

Monday August 31st: Met up with Jean at 4:55am to go for our run. It sure helps having someone else waiting for you to run. My legs were sore from the prior days activities but we still managed to increase our pace from our prior run.

5 miles
52 minutes
10:35 min/mile
154 avg heart rate
455 calories burned

Tuesday September 1st: It was the perfect running temperature. I went for an evening run on the back trails and decided to see what I could do. So I went for a fast 3 mile run. And, I did it!! I was able to run the entire thing at a 9:20 min/mile!! These longer slower runs are definitely helping my: speed, endurance, and average heart rate!!

3 miles
28 minutes
9:20 min/mile
165 avg heart rate
274 calories burned

Wednesday September 2nd: Met up with Jean again at 4:45am (!) for a 6 mile run. It makes me feel so good to have my runs done in the morning and have the rest of the day "free".

6 miles
1 hr 3 mins
10:38 min/mile
157 avg heart rate
566 calories burned

Thursday September 3rd: Today is my day off! I have run 7 days in a row. This equals 45 miles and around 4431 calories burned. This weekend I have to work on teaching stuff as the students are arriving in 5 days! Too many things to do: syllabus, blackboard, copies, organizing, etc.

Watch Graveyard

2009-08-28T14:48:00.002-04:00

So all of our running watches are dead...this is bad timing as there is less than 2 months until our marathons. I am on the search for 2 watch batteries and Matt is sending his in to hopefully get repaired. Fingers crossed...

Tuesday I went for a run that I wimped out on. I ended up only going 4.5 miles at a 11:33 min/mile.

Wednesday I didn't feel good so I relaxed on the couch.

Thursday Matt helped get me motivated and I went for a 45 minute run. I ran the whole thing and it felt great! I ended up running 47 minutes for around 4.5 miles. This makes a 10:26 min/mile.

I have met a new running partner. She is a new teacher in Fairfax and she is from Buffalo. Friday, we agreed to meet at the ungodly hour of 4:50am to go for a 6 mile run this morning. I was able to (again) run the entire 6 miles, this time at an average 11:00 min/mile.

It is hard to believe that teaching is about to start back up! It was great getting to see the teachers. Typing my shoes looser really helped! The great thing about running in the morning is the fact that I can then a) spend time with Matt in the evening, b) do grad work, c) prepare for teaching, d) cook delicious food, e) relax (hahah) f) run some more.

Fun & Fast

2009-08-24T23:41:00.002-04:00

Once again, time has zoomed on by without me really quite knowing where it has gone.

I went to run on last Friday and then realized (after I was already dressed) that I really didn't have long as I had a lunch date at Wing City, in Fredonia. So I hopped on the treadmill and did a speedy 1.5 miles (14:20 minutes). The treadmill and the long runs have helped my speed!

[Side note: The week in Fredonia was good and ended on many high notes. Friday's weather held out and we managed to have our delicious dinner of lobster & corn on the cob while enjoying Fried Green Tomatoes. Spent the rest of the evening hanging out and listening to music. I even managed to win $10 for knowing an artist. Saturday got up and enjoyed a manicure and pedicure with Kim then headed back to their house where I got to ride on the fun (see picture) lawn mower. Then Jim and I went for a ride on his Indian Motorcycle where we ended up meeting Kim for lunch. Then I drove 6 1/2 hours home and got to hang out with Matt, eat some delicious food and play some Wii. Who could have asked for a better day?!]

Sunday I got back into my running shoes and went out. My watch died on the run so I am not possitive of the details. My best guess: 5 miles at 11:00min/mile. I started off too fast, even though it felt great at the time, I wasn't able to maintain the speed.

Today I went for my run in the evening and Matt let me borrow his watch. I started off slower this time and really could feel the difference. I ran for a total of 5.2 miles with only having to stop once for water at 3.6 miles. The watch told me my average pace was slower than what I was hoping for so I kicked it into higher gear. Turns out I ended my run by doing a 0.2 miles at a 7:54 pace!!!

Today:
5.2 miles
54 minutes
10:31 min/mile

I need to go for an early run tomorrow or find a battery for my watch...

Late Night Run w/ Windows Open

2009-08-18T07:57:00.003-04:00

So I am back in Fredonia helping Matt's 'rents do some work as they prepare for their rental students to come in. I decided that (especially since my running watch has died) I would do my runs in the evening on the treadmill when I could. I like the treadmill because I can work on my pace.

My run started around 10:15pm in their in progress sunroom with most of the windows opened. This helped to create a nice cross breeze, but I worried about it being to loud for Jim who was sleeping. He didn't come down & yell at me so it couldn't have been too bad ;-)

I started off with a 3 minute run around a 10:40 min/mile. I then increased my pace to a 10:00 min/mile until I reached around 2.4 miles and then I slowly increased my pace to around a 8:20 min/mile by the time I reached 3 miles. This was the first time since probably the Twilight 4 miler race that I was able to maintain this pace for 3 miles (which meant an average of around a 9:50 min/mile) without having to walk.

I decided it was quitting time when sweat was flying all over the treadmill and I had nothing left dry to wipe my face on. Next time: bring out a towel!!

Time to see what I can help do before we head down to Erie for a work/fun filled day!

Low Bridge

2009-08-18T00:26:00.002-04:00

Low bridge ev'-ry bod-y down,
Low bridge for we're com-in to a town,
And you al-ways know your neighbor,
You'll always know your pal,
If you've ev-er navigated on the Er-ie can-al

Thankfully I did not come across any low bridges as I ran my 20 mile run on Saturday. I was up by 5:22am and out running on the Erie Canal by 6:30am after eating some oatmeal. I wish I had my camera with me as it was incredible the way the steam came up off the water with the sun rising above. I parked the car, ran 5 miles west, rurned around for 5 miles back to the car where I refilled my water bottle, ran 5 miles east, where my watch decided to fade, and then 5 miles back to the car. All in all it came to 20 miles! As with my last long run, the first 15 felt fine, but the last few (this day few = 5 miles) were very rough. My hamstrings and lower back are what hurt the most. I just wanted to lay down and stretch, but I feared if I did I would never want to get back up.

The run:
20 miles
4 hours
12:00 min/mile
163 avg heart rate
3011 calories

Then after the run, ate delicious BLT's & headed off to Kerry's bridal shower (which was not in Cicero but instead Camillus which was an hour drive).

Monday thru Friday

2009-08-18T00:12:00.004-04:00

Monday (August 10th) (Where has the summer gone?!) I met up with Cathy & Will (2 of my cohort) at the track at McLean High School. They are both trying to get back into running so I figured I'd go out and help encourage them. We did around 4 miles.

Tuesday I went for a 5k. My knee was popping and sore whenever I bent it, so most of the 3.2 miles I walked... Sometimes I think Google'ing may be bad when people try to diagnose their own pain. Thankfully I decided it could not be what Google said, because that would be bad and would require surgery. :)

Wednesday I met up with Cathy at the track again (no Will as he was a bum) ;) and we did around 3 miles. Great time & I can already see improvements in her running ability. Later that day I ran with Mike, one of our neighbors, who is also training for the Marine Corps Marathon. It was good to run with him as it helped to push me. I learned though to not believe him if he says a run is flat... I ran 6 miles with him at a 10:35 pace.

Thursday was a rest day, due to: passport application, oil change, car wash, final report, babysitting, and grad class. Yay, last grad class of the summer!

Friday morning I got up nice and early to get my run in before heading up to NY (again). I ran 3.2 miles in 34 minutes. I had to walk 3 times but managed to keep my pace averaging 10:42 min/miles.

Total Miles This Week = 40.5

2009-08-08T16:00:00.003-04:00

Last night Matt & I headed down to the US Capitol to listen to the US Army Band. It was a nice relaxing night with a picnic dinner. At one point the band was playing a Sousa march and there was a little boy who was marching in the grass and then his dad joined him. So much fun to watch.

This morning the alarm went off at 6:40am, got up and ate some oatmeal, and got ready for my run. (While Matt also got ready to head to DC to do his run as well). I was out running by 7:27am in the perfect weather, it was 70's and overcast.

Today's Run
18 miles
3 hours 33 mins
11:45 min/mile
160 avg HR
2640 calories burned

I ran the first 6 miles straight and it felt great. I averaged running 1.5 miles and walking 0.15 miles alternating for the rest of the run. I did not start to really feel any pain until 15.5 miles. I made it back to our neighborhood and thought, "why is our house so far away?"

Morning 6

2009-08-07T11:26:00.002-04:00

Ran 6 miles this morning. Ran along the Reston Parkway to Franklin Farm Road. For the second run in a row I ran without music. I did well and took the time to figure out some more ideas for teaching Biology.

My totals & splits:
3 miles
1 hr 4 mins
10:42 pace
170 avg HR
892 calories

Lap 1: 3 miles - 10:35min/mile
Lap 2: 0.1 miles - 19:49min/mile
Lap 3: 2.9 miles - 10:42 pace

I haven't figured out how to run and drink water at the same time!

*Side Note: I have to say, Drew Carey is not nearly as good as Bob Barker was on The Price is Right!

Been Running

2009-08-06T10:37:00.003-04:00

Just not blogging...

Working Backwards:
Today Thursday August 6th
Rest day. Mainly because I did not have time to get my run in this morning due to Graduate work. (Tomorrow was supposed to be a rest day so I just flipped them around).

Yesterday Wednesday August 5th
I plotted out my run on www.mapmyrun.com which helped.
8 miles, 1 hr 29 mins, 11:09min/mile, 1182 calories, 166 avg HR
I alternated running around 1.5 miles and walking 0.1 miles. I ran along the 7100 & W&OD. The W&OD was rough as there was no shade! Overall it felt good. I definitely had to pee by the time I got home!

Tuesday August 4th
Ran around the golf course at Shorewood country Club in Dunkirk. I was surprised that their paved cart trails did not connect & there was no water jugs.
5 miles, 59 minutes, 11:54min/mile, 735 calories, 160 avg HR.
There were not many people on the course, but once again there was not much shade.

Monday August 3rd
Ran South along Chestnut Road in Dunkirk. Again, not really any shade... :(
3.5 miles, 38 minutes, 10:53min/mile, 465 calories, 159 avg HR.
I ended up walking some as my hips were sore, probably from Saturday's (1st) run.

Sunday, August 2nd
Day off as I had run 46 miles the week before (July 26-Aug 1st) and spent the night before Dancing at Lauren & Ben's wedding!

Saturday, August 1st
We were in Rochester for Lauren & Ben's Wedding. The boys went golfing in the AM so I took the opportunity to go to Mendon Ponds Park where Matt has had some cross country races.
12 miles, 2 hr 20 mins, 11:40min/mile, 1533 calories, 152 avg HR.
I ran part of the time along a horse trail. There were some incredible (ie rough) hills that were even hard to walk up! It was a nice change from the normal scenery, but the rocks, dirt, mud, sand, roots made the footing a little difficult. I saw several horses, butterflies, and other crazy runners.

Friday, July 31st
Got my run in before hitting the road for NY.
4 miles, 41 mins, 10:21min/mile, 526 calories, 162 avg HR.
I really need to do a better job of stretching as my legs are very tight.

Thursday, July 30th
So long ago I don't remember....good thing my watch (which needs a new battery) stores the info!
8 miles, 1 hr 24 mins, 10:36 min/mile, 1169 calories, 170 avg HR.

Wednesday, July 29th
Rest Day: Too much to do!

Tuesday, July 28th
6 miles, 1 hr 5 mins, 10:50min/mile, 827 calories, 162 avg HR.

Monday, July 27th
5 miles, 1 hr, 12:11 min/mile, 706 calories, 155 avg HR.
Wow, this was a slow run, had a lot of walk breaks.

Sunday, July 26th
11 miles, 2 hrs 11 mins, 11:55min/mile, 1712 calories, 165 avg HR.
This was run late in the day as we were in Staunton & Winchester earlier in the day. This was a rough run.

Saturday, July 25th
3 miles, 31 mins, 10:30min/mile, 405 calories, 164 avg HR.
Matt & some of our neighbors did an adventure race in Roanoke VA. It was very HOT & very hilly.

This summer has flown by! Hard to believe teaching is starting back up soon. 2 more days of summer grad classes and then a bit of a break!

the Zone, Treadmill, & humidity

2009-07-24T13:32:00.004-04:00

For the first time in awhile I that I really remember I felt in the zone during part of Thursday's (16th) run. I ran 5 miles on the back trails. I ran this in 55 minutes (11 min/mile). My average heart rate was 165. There have been a lot of dogs out walking on the trails. Sure makes me miss having one. Besides feeling good, I ran face first though a spider web, Yuck!

Friday I spent the morning with Matt and then headed out to Fredonia to work with Matt's mom. Apparently Mother Nature decided my car needed a good washing, as it poured most of the way. I got in just in time to drop my car off & hope in theirs to head to dinner. Delicious fish from The Mustard Seed. Saturday when I got up it was cold and rainy so I decided to get my run in on the treadmill. I ran 3 miles in 30 minutes. Sunday I also hopped on the treadmil for my run, going only 4 miles (42 minutes). Most of the days in NY were filled with painting. (Mostly the walls, but decided my clothes needed an update and dumped paint all down my side). Wednesday I headed back home and got here with enough time to unload the car, say hi to Matt, grab some food, and head off to class. Sure was a long day.

Thursday morning, though exhausted, I got up and did a 5k run. I did this in 37 minutes. It was very humid (especially compared with NY) and as a result I walked several times. Friday (Today) was supposed to be a day of rest, but since I had missed a few previous runs I did a short hill workout. I ran a total of 2 miles (21 minutes) and was actually able to make it up all the hills. Even thought it was short I still had to walk once. (Grrrr). Tomorrow is a 4 mile run which will take place in Roanoke Virginia (Matt & neighbors are doing an adventure race) and Sunday is a 14 miler. I need to make sure I drink enough water and eat better.

Showing my week: painting & shopping

Monday & Wednesday

2009-07-15T22:35:00.002-04:00

Monday was supposed to be my rest day, but I knew Tuesday would be too busy to run so I switched it around. I ran my 4 miles in just over 40 minutes. The weather was a lot cooler than Sunday, and my legs felt great. This was one of my best runs in a while on the back trails.

Tuesday I had class from 9am-4pm and then I babysat til about 8.

Wednesday was another crazy day as I had class 9am til 3pm and then another class 5pm to9pm. I decided I should get my run in when I could, so I went for a run mid day. It sure was HOT!!!! The run was a little rough due to a) heat, b) lack of shade, c) need to pee, d) more hills than expected. It is funny, I never thought this area was really that hilly until I started running. Today's run took me along the Custis Trail. I apparently did not pay close enough attention to where I got on and I run past it on the way back, so that added on some distance. I ended up running (and walking and stopping to pee & fill my water bottle) 7 miles in 1 hour 20 minutes. It wasn't my fastest, but I feel okay with it since I am not used to the heat.

One phone call and then bed. I get to sleep in tomorrow for a bit, go for a 5 mile run, babysit and then head to class. Goodnight world!

6 of 32 done

2009-07-12T13:08:00.004-04:00

Starting my week off on the right foot...got my run in. I was surprised at how hot it was this morning when I got outside. As a result I changed my route because where I was planning on running doesn't have much shade.

I didn't have much power in my legs today. I ran slow. It took me 1 hour 12 minutes to go 6 miles. This equals a 12:00 min/mile. My average heart rate was 166 and I burned 955 calories. I had many walk breaks today, especially up the hills.

My run took me by one of the neighborhood pools and boy did it look refreshing! I was wishing I could have jumped right in!

I looked up some races today just because I was curious. There is a Leesburg 10k or 20k on Sunday August 9th. This is the only free weekend I have until school stuff starts back up!

Well time to continue on my productive streak and get some Grad work done while I wait for Matt to come home!

Running is like mouthwash; if you can feel the burn, it's working. ~Brian Tackett

Crazy Week

2009-07-11T21:25:00.004-04:00

Pictures are finally up from our Twilight 4 Miler race. Apparently I ran so fast the camera shutters could not catch me except for once:

My Photo:
Matt's Photos: (few more pics of him)

I have missed a few of my runs this week due to being extra busy. 2 new Grad classes started this week, one of which only last 5 days and is extra intense. Wednesday I didn't feel good and decided I would do my run Thursday morning. Well that was before my nice cohort informed me that we had class starting at 9am Thursday morning. So Thursday was out due to being in class 9am - 9pm. Friday I was gonna run when I got home from class (around 5pm) and then decided I would meet up with a friend for dinner and ended up spending the night. Sure has been a long time since I've had a Girls Night Sleep Over. It was fun: dinner at the Sunflower, talking, watching a girly movie, laughing, killing fast moving big black spiders.

Finally had a chance to run today. Still didn't feel the best, but decided I'd go for my 4 miles anyways. This means I have run 22 miles this week (and in only 3 days!) I got a huge cobweb in my face today as the sun was streaming through the trees, yuck.

Today's Run
4 miles
45 minutes
11:17 pace
161 avg hr
562 calories

It has been a productive day but have a long way to go before I feel less stressed over my work. At least most of it has to be done by Wednesday! Time to go read & hope I don't fall asleep too early.

Until tomorrow...

6 more miles under my belt

2009-07-07T10:32:00.006-04:00

It is spring time and the babies are coming out! Near the end of my run I saw 4 adult deer and 2 fawns! (Along with 3 chipmunks).

My legs were a little stiff today on my run. I went 6 miles in 1 hour 6 minutes. I ran/walked a 1 mile:0.1 mile ratio. The hills were rough as my left ankle would pop on some of the steps. I was definitely very thirsty on my run as I left without my water.

Time to run to the bank, babysit, and then German food for dinner. (Yum...bratwurst, sauerkraut, wiener schnitzel) ;-)

Sunday's Long Run

2009-07-05T15:12:00.003-04:00

I ran 12 miles today!! Now that I am getting into the longer distances I am really having to think about where I am going to run. I decided for today's run I would go and explore on the trails down by Franklin Farm Rd. It took me 3 miles to get to the road. Thankfully (after the late start) it remained overcast as there are no trees for shade along Reston Parkway. Soon after turning onto Franklin Farm Rd there are some nice paved trails. I paid attention at the intersections so I would know how to get back! Interesting, I still did not get back the same way as I never came across the "y" again. They were some very nice trails with friendly people out walking.

I was able to maintain for the majority of the run a 2 mile: 0.1 mile run:walk ratio. Around 7.6 miles I had to walk to eat some Shot Bloks. These are great for mid-run energy boots. I was so thirsty I drained my water bottle but came across a gas station where I filled it up again.

I am learning what my current mental blocks are and more importantly what to do to overcome these. My main method is to run out 1/2 the distance of my run because then I have to run home the other half. (If my run is supposed to be 10 miles I run out 5.1 miles and then turn around and run the other 4.9 back). Today I ended back by the house at 11.2 miles and contemplated stopping. But then I decided I would be annoyed with myself for giving up, especially because I was not (surprising) dying at that point. I definitely feel better for finishing my last mile.

In March I did a 9 mile run that took me an 1hr 46 minutes. Today to go the same distance I was about 10 minutes faster!!! My average heart rate was lower and I did not have to walk nearly as much! (I love that I can upload my info into my computer and see my progress!) I think I need to start using Body Glide on my arms as I have some chafing from my skin rubbing on my shirt/sports bra.

Today's Run:
Distance: 12 miles
Total Time: 2 hours 9 minutes
Average Pace: 10:42
Average Heart Rate: 169
Max Heart Rate: 181
Calories Burned: 1770
Walk Breaks: 6

For lunch we headed to Chipotle and were surprised to learn the Calories were lower than expected. My Steak Fajita Burrito with Guacamole came to 1020 calories! (I was only able to eat 1/2 my burrito as the tiredness started to kick in so this means I still have the other 1/2 to enjoy!) Chipotle Nutrition Calculator: Now we wonder, when they calculate the total calories, do they take into consideration how much you burn just eating this humungous thing?

Time to enjoy my personal concert (as Matt & Matt are jammin') and get some grad work done.

Thrusday, Friday, & Saturday

2009-07-05T14:59:00.002-04:00

First, this must be the year of the Fire Fly as there are tons of them! Things have been so busy that I haven't taken the time to update. Here is the run down.

Thursday was supposed to be rest day, but I was short some of my other runs, so I did a short 2 miler. My right foot cramped up a bit. I almost ran into a deer. So nice of the male to let the female go first and see if it was safe to cross....

Friday I ran 5 mile in 57 minutes. It was a bit rough, but thanks to Matt's encouragement I got out there. Definitely feel better after running.

Saturday we got a bit of a late start, but I did my 4 miles in just over 43 minutes. It is surprisingly how much adrenaline you get from being in a race. (Still waiting on race photos, I have even e-mailed them....no reply yet)

7.5 miles + Tennis

2009-07-02T07:39:00.002-04:00

Tuesday after class I went out for a 6-8 mile run. I ended up going 7.5 miles. It felt nice. I ran: through the golf course, down Wiehle Ave, W&OD back towards the town center, down Reston Parkway, U.S. Geological, down Pinecrest, turned down Glade Dr, and back to Reston Parkway and home.

The golf course was nice, there were parts that it was very fragrant. This helped make it a relaxing run. Along with the flowers there were a few minutes of rain drops. This was the perfect temperature for a run.

It took me 1 hr 23 minutes to go 7.5 miles. This was around an 11:06 min/mile. My average heart rate was 169 bpm and I burned 1144 calories. I divided my run: 3 miles running, 0.1 mile recovery, 2 miles running, 0.1 mile recovery, 2.3 miles running. It felt good at the time, but I was definitely sore later that night.
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Wednesday Matt & I biked out to play tennis. Of course as we hit the peddles (as we bike to the courts) the rain drops started to fall. We decided to stick it out and see if they would stop, which they eventually did. I have improved thanks to the lessons but I still have a ways to go. I should look for the foam balls and practice at the wall. Also a big basket of balls would come in handy working on my serve. More practice and patience will help...

I burned around 550 calories total while biking (for about 12 minutes) and playing tennis (about 1 hour).

_____________________________________________________________

Time to go out for my morning run before I head off to babysit. :)

Short Early Morning Run

2009-06-29T20:54:00.003-04:00

Once again I got up in the am and went for a run before class. This is all good, except I can't get a long enough run in. I had done a decent job of running, however, it just happens to be the long ones I miss....need to fix that. Now I have run a race recently & successfully, it will hopefully keep me motivated.

I have realized how some of the long slow runs have helped me overall. I need to remember this. Walking is okay.

My morning run was 3.5 miles long, which took me 38 minutes (10:54 pace). I ran a route with several hills. I kept my average heart rate down to 157 even though I ran the whole thing.

Longer runs this week. My longest one lately was 7 miles, not good enough. Apparently all I need to do is learn how to run faster & then I can still get the long ones done in the morning. ;)

PR @ Twilight 4 Miler

2009-06-28T11:23:00.011-04:00

Last night was the Twilight 4 miler in Ashburn, VA.

My Results:

Net Tim	Gun Tim	Net Pace	2 Mile
38:51	39:32	9:42	20:13

I started off trying to maintain a 10:00 min/mile. I found a few people along the way I could pace myself with. The one I stayed with the longest (until I passed him) was a NYC Triathlon shirt guy. He made running look easy and I think that helped calm me down. At some point near the end I saw Matt on the sideline looking for me. He jumped in and cheered me the last bit of the race. Even though I couldn't talk at the time and tell him thanks, it really helped! He cut back out just before the finish line and I propelled myself forward to make it in under my goal!

Matt had a great race as well:

Net Tim	Gun Tim	Net Pace	2 Mile
26:50	26:58	6:32	13:34

After finishing we walked around a little. Got some food and drinks and stayed to hear the awards. I saw the guy (when I was only 1/2 way) finish the 4 miler in under 20 minutes! We met some old guys who were crazy fast. Everyone was nice and I look forward to more great races!

Another Early Morning

2009-06-25T18:33:00.002-04:00

After another late night (really need to work on getting to bed earlier) I got up at 6:30 this morning so I could run before class. It also meant I didn't have to run in the 90 degree temperature when I got home.

Today's run felt good. I grabbed a swig of orange juice and bite of danish on my way out.
I ran 4.7 miles in 51 minutes, making is an average of 10:51 min/mile. Max pace was 9:05 min/mile. My average heart rate was 166 bpm, while my max was 181 bpm. I burned a total of 681 calories. I ran the first 4.2 miles straight.

I am getting excited about Saturday's race. Hopefully race-day-adrenalin will kick in and I'll be able to make it in under 40 minutes. (Today's 4 mile mark was 43:15).

Today's animal count:
20 pedestrians
12 birds
4 dogs
3 cats
2 squirrels
1 spider
1 turtle

I would like to get a big dog to run with.

Betsy

Cindy

Mrs. Bixby (would need a name change)

Hmm...what good timing...I am home or close to home....

Better than none

2009-06-24T10:17:00.002-04:00

I've had so much Graduate work this week that today's run was a "better than nothing" run. I was supposed to run on Wednesday, but I knew that was not going to happen, so I ran Tuesday. I was up and running by 8:20am after eating a bit of breakfast with Matt. My heart rate strap was not working. It was the perfect temperature.

I ran 3.6 miles in 38 minutes which equals 10:42 pace.

We are signed up for the Twilight 4 miler this Saturday. I am a little nervous about my time. But hopefully it will be a great run. I really need to figure out a time when I can go and get new running shoes...I can probably do it on my way home tomorrow (Thursday) from class.

Happy note: the tennis instructor said I (and others) could come to the Advanced Beginners class for free! Yay, more tennis lessons!

This week:
Today: h.w., Ian, class til 6-9.
Tomorrow: run?, class 9-5, running shoes?
Friday: run?, class 905, run?
Saturday: 4 mile race!!

To Fast To Early

2009-06-22T09:52:00.002-04:00

It felt great so I ran...apparently not quite at the point (at least today) where I could maintain it. But it is getting better.

3 miles in 34 minutes.

Last tennis lesson tonight. Looking forward to playing some tennis with Matt.

16 miles this week

2009-06-21T21:33:00.003-04:00

5 miles Friday + Baseball Game Friday night + 7 miles Saturday + Bachelorette party Saturday night + Softball Sunday afternoon + great grilled food with Matt Sunday night = happy tired girl

I am doing well at sticking to my goal (of getting up in the morning with Matt & going for a run). (Mind you, I have had 1 day of my summer vacation so far) ;)

Friday morning I was up and running by around 7:30am. I went for a 5 mile run where I was able to run the entire thing in 56 minutes. This is about a 11:19 min/mile. I kept my average heart rate down to 160 bpm and burned 697 calories! I was even able to maintain a fairly consistent pace!

Saturday (after a fun night at the new National's Ball Park where we cheered on the Blue Jays) we were up and running in the morning. Matt ran (12 miles) with a friend and I left a bit after them. By 7:30am I was on my way for my 7 mile run. I did it in 1 hour 17 minutes. Averaging about a 11:00 min/mile. I did a 6:1 ratio. I averaged 166 bpm and burned 1024 calories. Around the 4.5 mile mark I struggled a little, but then I was able to push through it and continue. I ran the last mile straight in just under 9 1/2 minutes.

I need to take the time and go get new running shoes. I have blisters all over my feet. I was told about toe-socks for running which are supposed to help prevent blisters.

Improvement

2009-06-16T13:32:00.004-04:00

Today was a success. I was able to run for 4 miles straight! Ibuprofen and IcyHot are my friend! My leg is still a little sore, but was able to get through any discomfort.

Good things: My average heart rate has continued to decrease! It used to be around 180's. Also, my red shorts are comfy again!

The weather was perfect: 75 degrees, 70% humidity, overcast.

Today's run:
4 miles
43 minutes
10:52 pace
607 calories
171 avg heart rate

Time to get to my grad work, then tennis lessons later!

Warning: VERY Pessimistic Rant then Motivation

2009-06-13T15:14:00.003-04:00

Who am I fooling? I am not a runner. I haven't had any consistent really good runs since the end of March beginning of April. I seem to have lost my determination. I can't figure out how to run past the pain on my own. Behind my left knee hurts when I run. I am getting fat. I am breaking out. The weeks keep getting closer to my races and I seem to be getting worse.

On the bright side, teaching is almost done so I should be able to run in the mornings before the humidity kicks in and maybe that will help get me back on schedule.

Ok, enough negativity. Today's run is over. There is always tomorrow for better runs.

Today I ran 4.1 miles in a total of 51 minutes. I burned 704 calories and I kept my heart rate at 170 bpm. I was able to run 1.5 miles at a 10:48 pace before having to walk.

Tomorrow is softball in the AM. I will see how my legs feel and how much Grad work I have done. If running is not possible I will go out again on Monday and take it slow.

Motivating Me:

"Never again until the next one - that's what marathons do to you"

In my mind I'm a Kenyan.
In my legs, I'm a slow white girl.

Running is a mental sport. We're all insane.

A really creative idea I saw last year was instead of putting his name on his shirt, a guy put "Nads." So when he ran by, people would yell: Go-Nads! Really cracked me up. :)

Faster Middle

2009-06-13T10:34:00.003-04:00

I figured if I didn't run on Thursday before tennis it would storm again and tennis would be canceled.

For lately it was a good run. In the entire spectrum it was kinda bad. But the good thing was, I was able to maintain (well, actually increase) my pace during the middle part of the run. This is where I usually wimp out. So, here it was a SUCCESS.

I stopped my music partway through and just focused on trees in front of me. I "pulled" myself towards them. This seemed to work well. We will have to try it again.

Stats:
4.3 miles
47 minutes
11:02 pace
687 calories

Lap 1: 2 miles, 11:02 pace.
Lap 2: .1 mile, 16:23 pace.
Lap 3: 1.4 miles, 10:34 pace.
Lap 4: .1 mile, 17:49 pace.
Lap 5: .7 miles, 10:56 pace.

We might sign up for a Twilight 4 miler. My goal is to do it under 40 minutes.

Around Arlington

2009-06-10T23:34:00.002-04:00

So decided I had to take advantage of the nice weather when I had it, so I went for a run between teaching & class. It was different running in neighborhoods I didn't really know. The thing that made it extra difficult was, it was around 90 degrees & horrible humidity.

I ran a total of 2.1 miles in 25 minutes...

I just need to get out there more. At least teaching is almost over and then I can run in the am.

Discouraging...

2009-06-06T11:23:00.002-04:00

Yesterday had a break in the rain so I took advantage of it and went for a run. Well, that didn't turn out so well. Every step my knees hurt, my right shin hurt, all in all, it was bad. So I decided it was time to buy new shoes. So went to local running store where they don't even have the size shoe I need. Plus I learn I have an extremely high arch and should get a cork insert.

How did running go from just grab a pair of shoes & go to buy shoes for $110 + insert??

All in all I am discouraged. And with each day the races keep getting closer & I feel like I am getting worse...ahhhh.

Tennis, Rain, Rain, Raccoons

2009-06-04T21:51:00.002-04:00

I have started my tennis lessons. So far (one night) it went great. We have an Aussie for our teacher & there were 3 others in the lesson. I even rode my bike to the courts so it counts as a blue day on the calendar.

Wednesday was my rest day (plus I didn't have time to do anything with: bank, orthodontist, & grad class). Today I was supposed to have another tennis lesson, but, yup, it is raining again. I need to run tomorrow, even if it is still raining (which it is supposed to be).

Then on top of all of that, we have more raccoon's in our house.....here's to hoping our house does not fry...

4.1 constant miles

2009-06-01T21:57:00.004-04:00

Almost 2 miles further than the last run, and about at the same pace.

4.1 miles
46 minutes
11:19 pace
169 avg HR
642 calories
0 stops!!

Tomorrow I start tennis lesson. Wednesday I will see how my legs feel & how long my ortho' appointment takes.

Now, trying to figure out what to do about the raccoon in our attic.....

Oh, I saw the finishing of this years Boston Marathon. There was a USA female who finished 3rd out of all of the females. It was amazing watching her run. I want to be able to run like her!!!!!!!

Working out the soreness

2009-05-31T11:19:00.002-04:00

I was fairly sore after yesterday's run so I decided to go for a long slow run just to stay moving. I ran a 5k and tried to see how far I could go before having to walk. Today I made it 2.3 miles.

3.2 miles
36 minutes
11:19 pace
171 avg hr
505 calories

Lap 1 (run) 2.3 miles @ 11:06 pace
Lap 2 (walk) 1 minute
Lap 3 (run) 0.8 miles @ 11:41 pace

Now invited over for pancakes with neighbors, then softball.

Fell off the "Horse"

2009-05-30T14:22:00.004-04:00

But today was the start of getting back on. Part of the week it was my own pure lazi'ness/unmotivated'ness and part of the week was due to Mother Nature going through some rough patches. Usually I don't mind running in the rain, but I draw the line at thunder and lightening. Once again these were the days I wish I had a treadmill.

But, no more excuses. I only have about 18 weeks until the Army 10 miler, and only 21 weeks until the Marine Corps Marathon....Ahhhhhh As of right now I feel very unprepared for it.

My goal for the Marathon is to run between the water stops & walk while drinking. This means I need to be able to maintain about a 9:50 pace for 2 miles repeatedly.

Today's run was, ok. The weather was perfect, I had enough water, I had breakfast, but it was still rough. I still struggle with running constantly and working through the pain. I think I need to get a few more runs in and then run with Matt. He is always a great motivator. (Yay, he is on his way home from NY).

Today's Stats:
7 miles
1 hr 26 minutes (14 minutes slow of goal pace)
12:14 avg pace
1213 calories

My knees hurt for about the first mile, but then got better. (I need to get back into taking vitamins). I was able to run the first 2 miles constant, but then it was only around a mile or less that I ran.

I have posted my goals for the week (yay, tennis lessons start this week!!!) and hopefully that will help me (and maybe Matt) to keep me motivated.

Time to check on the crab meat, trying to get dinner going before Matt comes home so we don't have to worry about it later.

Watch for more posts as this girl will be running more!

2 more runs under my belt

2009-05-26T17:00:00.001-04:00

Unfortunately Saturday mornings run was ROUGH! First time in a long time, my knees hurt with every step. Usually they work themselves out within the first mile....not that day. So after a mile and a half of slowly (and I mean slowly) running, I decided to call it off for the day. (Plus we had to hit the road because we were leaving for Fredonia).

Saturday Stats:
1.5 miles
17:59 minutes
11:59 pace
154 avg HR
206 calories

Sunday I ran around the SUNY Fredonia campus. It was nice being back and seeing what they are doing. This run was better. I was a little sore, but given the lack of running I've done lately I'm ok with the run. Somehow I missed the trail in the woods (found it later driving though the campus with Matt's Dad) so I ran around Ring Rd, and then randomly through the campus.

Sunday Stats:
3.2 miles
35 minutes
10:56 pace
170 avg HR
486 calories

The plans for the rest of the week:
Run before teaching on Wednesday (this depends on how late I get home as my flight is delayed).
Run after tutoring on Thursday
Possible run before teaching on Friday
Long run Saturday morning

2 Runs, 1 Post

2009-05-19T22:41:00.002-04:00

Friday: did a quick run before hitting the road for a 6 hour car ride to Upstate NY. Since I was limited on time, I used it to work on my speed. I managed to do 2 miles in 20 minutes with a 6:1 ratio.
____________________________________________________________________

Today (Tuesday): changed my tutoring around so I was free today. I worked on a more consistent slow run. I ran slow, ran as long as I could, then walked, and repeated.

Ran 1.2 miles, Walked .2 miles, Ran 2 miles, Walked .2 miles, Ran .5 miles, Walked .2 miles, Ran .6 miles.

My goal is to be able to consistently run 2 miles while doing it at least a 10 minute pace.

I need to figure out how to incorporate my running again with my Grad classes starting back up...

1st trip to the "Bridge"

2009-05-13T21:15:00.003-04:00

So I was motivated enough to run to the walkway bridge on Wiehle Ave. I think this will be my new "measurement" route.

My path:

Had to walk up most of the main hills. The few I did manage I was huffin' & puffin' so much when I reached the top I had to walk then...not sure which is a better idea.

7 miles
1 hour 21 minutes
11:45 avg pace
172 avg HR
1152 calories

Rough One Saturday

2009-05-10T15:29:00.004-04:00

It was probably around 80 degrees on my run, and I had left without grabbing water. My legs were tired and had no power behind them. There was more walking, I think, than running. At least Sunday is a rest day.

6 miles
1 hr 14 mins
12:28 pace
159 avg HR
911 calories

Important Memo for All Flying Bugs

2009-05-08T20:10:00.003-04:00

I think there has been a major misunderstanding....eyes, mouths, nose, ears, or other areas that may appear to be openings...are NOT. First, if you see a large human shaped object moving towards you, it is probably in your best interest to fly in a different direction. However, if you do happen to mistakenly think the object is a friend, or that the "openings" will help transport you to another dimension, you are sadly mistaken. Please do not take it personally when we, the human race, spit and attempt to wipe your bodies away after your deadly collision with us. Here's hoping to a more peaceful and less deadly relationship in the future.

Sincerely,
The Humans

Today's run was one of the hottest of the year. I fear I will have to start getting up early in the am to avoid the humidity. Along with the weather and the lack of water consumed, I chose a new route that ended up being covered with hills. Surprisingly the run wasn't that bad. I attempted to do a 7:1 ratio, but the hills got in the way.

The gist: I ran 5.35 miles in 58 minutes. Making my avg pace 11:02. I was able to keep my average heart rate down to 169. I only burned 796 calories.

I want to figure out how to graph my heart rate and mileage to see if it is really getting better. I wonder if the Polar program has that capability.
Somehow I am still not done peeling from several weeks ago. After each run I seem to be loosing more skin...if it does not stop soon all of my innards will be exposed!
I have listened to an audio book on my last couple runs to see how that went. Surprisingly I seemed to be able to pay attention to that and block out the pain. I will have to try some more.

No rain finally

2009-05-06T19:49:00.002-04:00

I got back in just before the rain started to fall again. I thought the saying was "April showers bring May Flowers." Then what happens with the rain in May? This sure has been a wet month.

So went slow and steady today. I have a few fast runs lately so I decided just to run and see how it felt. And I was pleased with the results. I ran along the back trails by the golf course, along Wiehle Ave, then hopped on the W&OD west, then along Reston Parkway to South Lakes Dr.

5.3 miles
58 minutes
11:06 pace
172 avg HR
829 calories

Great thought....tomorrow is Rest day!!!

Best Compliment Yet

2009-05-05T22:29:00.002-04:00

Well my shoes were finally dried out from Sunday's run, just in time for them to get soaked and muddy once again. Now they even look like running shoes.

Convinced Matt to run with me tonight. It is always great getting to run with him, especially since it is getting easier. He even told me tonight that I am starting to give him a good run. The point where I knew I have improved was when we were running at a 9:30 pace, with my heart rate around 175, and I was able to hold a bit of a conversation.

We ran a total of 4.1 miles in 42 minutes. This is around a 10:19 pace. We did a 6:1 ratio.

1st lap: 9:39 pace
2nd lap: 9:39 pace
3rd lap: 10:12 pace
4th lap: 9:53 pace
5th lap: 9:50 pace
6th pace: 9:53 pace

Now my legs are nice and sore!

Only Crazies

2009-05-03T12:32:00.002-04:00

seem to be runners and dog walkers.... So it was maybe 60 degrees this morning with pouring rain and I went for my run. I thought if I ran through the trees they would block most of the rain. Well, either that was faulty logic or it was just raining extra hard.

So I planned on going 9 miles, but had to head back early due to being drenched including my socks/shoes. I ended up doing 7.1 miles. All in all it was an O.K. run. It was a little slower than my last, but that is ok.

I ran 7.1 miles in 1 hour 23 minutes where I burned 1235 calories. This made my average pace 11:43. My heart rate averaged at 179 and maxed at 207.

I need to put newspaper in my shoes to make sure they are dry for my next run, which by looking at the weather might also be in the rain.

6+ miles at Marathon Pace!!

2009-04-29T17:25:00.003-04:00

Maybe it was the lower elevation, the cooler weather, or the not so delicious peanut butter and jelly sandwiches I had at lunch, but whatever it was, today's run was amazing!

I took Matt's advice and ran a 6:1 ratio. Sure worked wonders today. I ran 6+ miles and felt like I could have gone for a bit more.

I went 6.31 miles, in 1 hour and 5 minutes, resulting in a 10:19 avg pace, where my heart rate averaged 171, and I burned 908 calories.

Lap: Distance: Pace

1: 0.59: 10:12
2: 0.07: 14:38
3: 0.6: 9:52
4: 0.06: 15:23
5: 0.6: 9:54
6: 0.07: 14:35
7: 0.6: 10:07
8: 0.06: 16:18
9: 0.6: 10:12
10: 0.08 12:35
11: 0.6: 9:33
12: 0.07: 13:51
13: 0.6: 9:36
14: 0.07: 13:10
15: 0.6: 9:48
16: 0.06: 15:31
17: 0.6: 9:49
18: 0.06: 12:50
19: 0.2: 11:48

It works out that my average running pace is 9:54!!!

Now..Burnt Feet

2009-04-28T22:41:00.003-04:00

On Saturday I joined Matt and our neighbors up in Cumberland Maryland for their adventure race. Between being their photographer I went for my run. My goal was to do 8 miles, however, I only managed to run 5.3 miles. The weather, elevation, and temperature made it a little rough. I did wear Matt's garmin though so I have extra cool data.

Distance: 5.3 miles
Time: 1:10:27
Avg Pace: 13:16
Calories: 554
Avg HR: 175
Climbed: +908/-919
Temperature: 90'F

Note about the elevation: Usually the elevation where I run is 270-440 feet, this elevation went from 960-1240 feet!

It's fun being able to see all of these charts, graphs, and info about my run!!

Fastest 5 Yet

2009-04-23T22:29:00.002-04:00

Only 30 seconds shy of my 5 mile mark for the marathon pace.

Today:
5 miles
52 minutes
10:20 pace
178 avg hr
189 max hr
771 calories

So after my run, talked with Matt about running plans for the marathon. I think I need to go back and revise my plans, but will do it with Matt to get this thoughts. He gave a great suggestion of training the way he did for the long runs: run 6-7 minutes, walk 1 minute.

I think during Matt et al Adventure Race I will go for a run in Cumberland, MD. Here's to running in new areas!

Great run with Matt

2009-04-21T22:51:00.002-04:00

As I am too scared to run by myself. We got an email today from our Security at school telling of a homicide in Reston, right on the trails where I usually run. So, I asked Matt if he would run with me.

We ran 4.1 miles in 43 minutes. Even with a bit of a walk we still managed to keep a 10:40 pace. This means I burned 637 calories while maintaining an average heart rate of 175. We ran 2 miles, walked for 0.1 and then ran the rest of the 2.0 miles home.

It makes me feel good to know Matt feels like I am improving and can now sometimes see my determination.

Time for bed as I need to be proactive this week.

Yesterday's Run

2009-04-19T10:05:00.002-04:00

Yesterday was a busy day but I managed to get a 6 mile run in. I ate oatmeal before the run. Had 2 shot bloks. On the run at 3.5 miles I had the vanilla goo. The goo wasn't too bad, but I wish it was 1/2 the size. I still have some shooting pain down my shoulder/back which I felt near the end of the run. My thighs were very tired as well.

I ran a total of 6.1 miles in 1 hour 11 mins. Making my average pace 11:38. My max pace was 8.27 which was at the end of the run. My average heart rate was 176 and I maxed at 190. I burned 1037 calories, but the goo was 100 calories.

Laps: Distance/Pace

1.0/10:50
0.1/15:20
1.0/10:41
0.1/16:40
1.0/10:54
0.1/18:08
1.0/12:22 (walked for goo)
0.1/19:06
0.5/11:12
0.1/16:43
0.6/11:43
0.1/18:04
0.3/9:56

It was the warmest run so far of the year. It was probably in the mid 60's. I ran along the W&OD trail along with a lot of other people. There was even a team in training group with a refreshment table.