Cleaning up my life

I've lately been thinking that with this running kick, I should also start to de-clutter my life.

My first project is the downstairs of my house. We've recently inherited a gorgeous antique bookcase and a Steinway upright grand.

As you can see just from these pictures, these are large pieces in dark wood.

So here I am with my dark wood floors, nuetral walls and Pottery Barn-esque decor thinking I HAVE TO GET OUT OF THE DARKNESS AND NUETRALS!

To spice it up, I'm going to start purchasing some pieces to liven up the space. Check out my ugly little design board below for what I'd like to add to the space. I started with the rug and I'll keep adding as I can afford it!

Back into the swing!!

With renewed interest, I'm back into it and loving it!
I went for a nice hour long swim last night and had more lung capacity than what I remember having previously.
And tonight D and I went to the Fleet Feet run and did our hilly 3 miles in 42 minutes. A little longer than what we do when we haven't had a break and aren't running on a hilly route, but I was just pleased that we finished and felt good doing it!

We ended up purchasing some of the flashing lights and a few items that D needs for this cold weather running. I FINALLY talked him into running the 8k and then doing the Sprint Tri with me in 2010! YAY!

Halloween!

I COMPLETELY forgot to post about my Halloween costume. I worked so hard to try and pull off a Mad Men style costume (specifically, Joan Holloway) that I can't believe I forgot to post about it!
Since I've lost a little bit of weight, I thought I'd get a super cute dress (because I deserve it, right?) that was appropriate for the time frame, but something that I could also wear for a special occasion. So here's what it ended up looking like!

Long Time, no Run...

DST/winter weather, getting in a wreck (and having to find a replacement car within a week), Thanksgiving and work...

These are the things I blame my not lack of running on! Daylight Savings Time started it all off with making it more difficult to get out and run safely. Now I need more gadgets (headlamp) and better clothing just to get out the door! I haven't been running more than 1x/week since the first week of November...and then Thanksgiving traveling and work have just eaten up every last second of the day.

I'm going to renew my sense of have-to-get-out-there-and-run before I start to get scared of going out for a run. I'm already worried that my lack of keeping up my training is going to make me feel like I'll never meet my goals. My major issue is not letting my mind spiral into a world of "what-ifs" and negativity. So to get me kicked off in the right direction, I decided I should add a goal to get me through the winter blues. Here goes nothing!

March 7th - St. Patty's Run Green 8k
May 1st - White Lake Sprint Triathlon
August 1st - Chicago Rock & Roll 1/2 Marathon

Welcome to the REAL running world, Alison!

I know to some people, these generic group runs are no big deal. You just show up, run with a group that's at your same pace and just go!

I, on the other hand, thought that the Fleet Feet and Nog Runs would be SUPER scary. I didn't know what to expect, I couldn't get but so much information about the pace of the groups that were running. I just felt totally out of my element and I don't like to jump in without at least preparing mentally for what I have ahead of me.

Well last Thursday was my foray into the BIG GIRL GROUP RUNS (aka Fleet Feet Fun Run)! Not to say that running with the NCRR Women's group wasn't extremely hard and sometimes a little scary...it's just...well, most of the people that show up to these things are, like, REAL runners!
It's funny to say this, because while I am new to running and run with a bunch of FABULOUS women on a regular basis, I still feel like someone's going to pull the rug out from under me and say "You ladies just need to stop pretending like you're real runners! The gig is up!"

I know that alot of people I've read about have felt this same way. I don't have a "Runnner's Body" (not yet, anyway!) and I DO still do intervals (anywhere from 5:1 up to 9:1, depending on who I'm running with), but I am a runner!

Anyway, we're planning on doing the Fleet Feet Fun Run again tonight and then we're going to try the Nog Run for the first time next Monday! I'm super excited!!

Winter Running

Now that it's started to get cooler (I guess you could call 55 degrees "winter" in NC), what am I wearing?

• Capri pants or long pants (whatever is clean)


• Short Sleeve light weight running shirt


• Long sleeve half-zip shirt when it's cooler than normal***I am in LOVE with my REI OXT Airflyte Half-Zip Top!!! Look at the cool thumb slots and SUPER cool fold-out mitts!***


• I still need to get a long sleeve light weight running shirt


• Once it gets much cooler, I'll probably look into getting some warmer tights and layer up my half-zip or long sleeve running shirt with a heavier jacket.

As Georgia wrote to me "The biggest mistake people make it to overdress."
I think this is exactly right! I was so excited to wear my new running gloves and new jacket that I almost overheated one night!
Roni and I were talking about how she hadn't had a "good" run in a while. I was wondering if she was overdressing and that might be the reason for her not feeling as relaxed while running.
http://runnersworld.com/article/0,7120,s6-380-381--13299-0,00.html
http://www.competitiverunner.com/winterruns.php

On another note, DST is totally messing up our 6pm runs!
It's dark at 6pm on the dot these nights, so running last night at Shelley Lake was DEFINITELY an adventure!! When I say adventure I mean more that it was sooo dark and spooky out there in the woods that I don't think any of us are really prepared to do that one again.

Thankfully, I (and 3others) wore my trusty head lamp. YES I looked dorky, YES I was probably messing up the people that were going in the opposite direction's night vision, and YES I think we got made fun of by some of the people that walked by us...but darnit...I COULD SEE! It was surprisingly comfortable and worked quite well! I was able to light up the full running path width. Pretty impressive!

My first 5k!

The Monster Dash was a great first 5k experience. Everyone was supposed to wear a family friendly costume, so I was a cat (tail and all!) and D decided that he didn't want to dress up (insert smiley with tongue sticking out).



It was sooo cute to see the kids run and was even more adorable to see them all dressed up. We saw batman, spider man, a police man, a lady bug, super girls, a skeleton, Mini Mouse, and an 80's girl complete with fishnet gloves.

It was much cooler than the weather channel led us to believe it would be, so I was only wearing a short sleeve shirt and capris (can you say brrrrr?). The start was an uphill run and fairly difficult because it was so long, but I passed a good number of people - many of which later passed me.

I thought I was on target to meet my goal of 35 minutes, but I wasn't doing so well with my math and I completed the race in 36:15 with a pace of 11:40/mile. D (of course) was about 3+ minutes ahead of me. I was worried about bombing towards the end of the run, so I held back until about the last 1/2 mile when I started to book it. After the race was over, I felt like I could've gone a bit faster, but I really didn't want to run so hard that I felt like crap that night.

Overall, I feel good (although a little sore where I didn't stretch well enough) and it's nice to have a time to try and beat at the next race!

Jennifer's Running Tips, Installment #5

It's well known that taking some of your training up-tempo can help you run faster at the races. But whenever I mention the term speedwork to beginners, I hear a lot of objections. "I'll get injured," many say. "I don't want to puke."

Speed Play
How to make faster running more fun.
By Jeff Galloway

Speedwork doesn't have to be painful--or punishing. There are plenty of ways to make fast running fun. And by building slowly, setting realistic goals, and incorporating plenty of breaks into your workouts, you can limit your risk of injury. Choose the techniques that work for you; mix them up, or invent your own.

A Game of Chase: When running with a friend, take turns chasing one another for three to six minutes at a time, and take two- to three-minute walk breaks between chases. Repeat the cycle two or three times.

Quick Pickups: During the middle of a regular run, increase your pace for 20 to 50 steps, then ease into a jog for two to four minutes. Rest between each of these segments by walking for one to two minutes. Repeat the cycle three or four times.

A Straight Dash: Run the straightaways on a track (100 meters) five to eight seconds faster than your normal running pace, then walk for two minutes. Repeat this cycle two or three times, then add the curve to your straightaways for a total of 200 meters.

Run for the Hills: Pick a hill with a gentle slope--one that takes 30 to 60 steps to get from the bottom to the top. Start by jogging up the hill, and quicken your steps as you move up it and ease over the top. Keep your feet close to the ground so that it feels like you're making fast baby steps. Walk down the hill to recover.

Swedish Fun: Fartlek is a Swedish term that means "speed play." In this workout, you choose when to pick up the pace and when to rest. To start, run faster for 10 to 30 seconds, then ease back into a jog for 30 to 60 seconds.

Know Your Limits

1. Do speedwork once a week.
2. Warm up well for each workout, with three to five minutes of walking and 10 minutes of slow jogging and walking.
3. Rest between each segment.
4. Never do speedwork (or any training) when you have pain or swelling in your feet or legs.
5. Never run all out. Your speedwork should feel fast but sustainable. If you're in pain or struggling to maintain form, bring it down a notch.

Planning WAY in advance...

I do have enough self-realization to understand that if I am not actively working towards a goal, I have a tough time getting motivated. Therefore, the bet is working PERFECTLY for me! I know I have to do my runs, no questions asked...I can see that carrot at the end of the stick. I have this crazy spreadsheet that has my whole running life wrapped up in it...how many calories I've eaten/burned, where I ran, how I felt, how long it took, how many miles I've gone...and it is another way that I'm able to feel like I'm accomplishing something (not just running around in circles). Drumroll...........since July 25th, I've run 90.5 miles in 100 hrs, 45 min (doesn't include any cross-training, warm-up or cool down walks, etc.). CRAZINESS!!

Once this bet is up, I need to have something else to strive towards! Sooo....I'm pretty sure that I'm going to sign up for a Sprint Triathlon next May. I've been checking out setupevents.com and I picked the White Lake Sprint Tri because it's a Lake Swim (no more pool swims for me!) and doesn't have a bunch of hills.
http://www.setupevents.com/?fuseaction=event_detail&eventID=1167

I'll start training for this on January 4th which will give me 16 weeks to train. And since that is 11 weeks from now, I should have plenty of time to get up to the recommended (without stopping) 20 minute swim, 30 min bike, & 20 min run.
After looking through every free training program I could find, I liked this training plan the best: http://www.trifuel.com/triathlon-training/Sprint-Triathlon-Training.php

In addition, my friend that's recently started running (we'll call her "C") and I are planning on doing the Race for the Cure 5k!! I'm very excited to run with C - I'm sure she's going to be passing me by the time that June 12th, 2010 rolls around!
http://www.komennctriangle.org/race-for-the-cure/about-the-race.php

Questions: How do YOU get (and stay) motivated? Is anyone interested in joining us on the Race for the Cure or the Sprint Tri?

Jennifer's Running Tips, Installment #4

Here are a few ideas on how you can relax and enjoy yourselves during these times without completely ruining your diet and exercise routine.

1. Try to run/walk at least 20 minutes every other day. This little bit of running will help you maintain all the hard work you have put in.
2. Convince the family to take a walking tour of your vacation spot.
3. Play in the pool. Swimming laps or even just treading water are great ways to add some physical activity to your day. Why not revisit some of those silly games you played as a child in the pool? Your kids may just start to think you can have fun.
4. Eat and drink in moderati on. Go ahead and have dessert (same thing with fried chicken, alcohol, etc), but ask a loved one or friend to split it with you or take a small piece.
5. If you are planning on a heavy dinner then try to eat a light lunch. Just include some good fats (from nuts and fish), protein, and carbs so you won’t be soooo hungry by the time dinner comes that you overeat.
6. Ok, so you ate way too much at dinner the night before. Still eat breakfast! Without breakfast you will be more likely to overeat at lunch- which just continues the cycle! Egg whites, fruit, and whole wheat toast is a great breakfast option that won’t bust your britches.
7. Enjoy yourself and don’t worry if you exercise less than you wanted to or ate more than you needed to. When you arrive back at home, just get back on track with your diet and exercise plan. Don’t be critical of your downfalls, praise yourself after getting back on track.

A case of the rainy "blahs"

It's SUCH a yucky day out...it makes me wonder how hard it's going to be to keep up running through the cold and wet of the winter time. Derek and I officially canceled our Gold's Gym membership because of the fact that we never really have to use it - most of what we do can be done outside (except swimming).

Now that I look outdoors, I'm thinking that we're going to have to make sure to have some warmer clothes (and wet weather clothes) to run in...or possibly join Planet Fitness for like $10/month when it gets really gross out there. I don't know that I would enjoy running on a treadmill as much as outdoors...I get bored pretty easily already, so running in place sounds like a yawn!

Thankfully, I'm still losing slowly but surely (I'm not tracking my food like I should, so I'm sure I could be losing it faster if I tried)...the 7 min run/1 min walk ratio is pretty easy now and I feel like I could probably run forever. It's making it so that I'm ending up with a 12 minute mile...I know that as I walk less and run more, this time will go down, I just am ready to at least be running a 9-10 minute mile already! If nothing else, for the sake of how long it takes me to work out.

I'm making a new effort to get in my cross-training - starting tonight! Here's my schedule for the next week:
Wed - Swim my 3400m (or as much as I can fit into 7:30-8:45)
Thurs - Run 4.25 miles with the girls @ Shelley Lake
Fri - Off
Sat - Run 5 Miles (may have to do this on my own super early b/c I might have to work @ Dilly Dally)
Sun - Bike 12 Miles (if it's pretty try the Tobacco Trail; if not, swim a 3400m again)
Mon - Walk around 5-points area (gorgeous houses!!)
Tues - Run 4.5 Miles (1st day of 9:1 ratio?) with my running buddies

Tips on summer running (not applicable atm, but whatever) & GREAT Websites to check out

SUMMER RUNNING

The ideal running temperature (determined by scientists) is 55°F. During the summer in North Carolina its rarely 55°F, so here are a few things that you can do to help make running in warmer weather a little more comfortable:

1. Dress as if it is 10 degrees warmer than the temperature on the thermometer. (Remember this in the fall too when you want to put on long tights and jackets as the temperature dips into the 60s).
2. Wear sunscreen and a hat. This applies year round.
3. Run early in the morning or later in evening to avoid mid-day heat. Why not join the WBRG Monday morning 6 am run at Lake Shelley?
4. Pick a shady running route whenever possible (Lake Shelley and Lake Lynn are both good routes).
5. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
6. Put ice cubes in the front and back of your running bra.
7. Fill your water bottle about half way and place it at an angle in the freezer. Just before you head out for your run top it off with more water. On really hot days freeze the entire bottle.
8. Hydrate. Make it a habit to drink water throughout the day.
9. Slow down. One rule of thumb is to slow down 15 seconds per mile for every 5 degrees over 60 degrees. That means if you usually run 11 minutes per mile, and it's 70 degrees outside, make your pace 11:30 per mile.

FAVORITE ARTICLES ON RUNNING

• Great article about how you'll feel different at different times of the month! http://www.runtheplanet.com/trainingracing/training/women/menstruation.asp
• Great story of a former fat girl! :-) http://www.runnersworld.com/article/0,7120,s6-243-297--13107-0,00.html
• Another good inspirational story: http://www.runnersworld.com/article/0,7120,s6-243-297--13258-0,00.html
• Definitely a good read! Http://www.active.com/women/Articles/Ask_the_Experts__Ready__Set_Run_.htm
  http://www.active.com/running/Articles/Running_for_weight_loss__Prepare_to_be_patient.htm
• Running Form: http://www.drpribut.com/sports/running_form.html
• Working out makes you happier! http://www.usatoday.com/news/health/weightloss/2009-06-02-exercise-mood_N.htm
• Yo yo dieting article…. http://www.usatoday.com/news/health/weightloss/2009-05-26-yo-yo-diet_N.htm
• Good foods to get on the road! http://www.usatoday.com/news/health/weightloss/2009-08-12-diet-travel_N.htm
  

Jennifer's Running Tips, Installment #3

You may have noticed every runner is different, so what works for one gal in your group may not work for you. Below I have described the two mental styles of running and offered some suggestions on how to keep running interesting. Some days I’m content to run for hours on end without seeing a sole, and others I need a few friends to help me through 3 miles. By using different strategies to suit your mood you can keep your momentum moving forward, literally.

Association and dissociation

Association focuses on your body’s sensations and monitoring any changes. For example, you can monitor your breathing rate, muscular sensations (tension), and number of footfalls to pace yourself. Association has been linked to faster running times, but also a higher injury risk because athletes tend to have a higher pain threshold and, therefore, tend to work through the pain.

Dissociation works on distracting your mind from the feeling of tiredness and awareness of effort. You can use music or mind games to dissociate during running. Remember personal music devices are not allowed during competition and generally not a good idea to use outdoors when your safety could be jeopardized by a reduced awareness. Dissociation can help through difficult times of fatigue.

Both strategies are a great way of keeping your performance going. Neither is better than the other, but a combination of both can be of great benefit. For example, during a race the most successful elite runners switch between the two using association at the most important times of the race and dissociation at times where you can give yourself a break from the tough mental demands. You could use association techniques during the first third of the race to read your body’s state during a race by focusing on your breathing to help to relax your body. Then use dissociation techniques during the mid part of the race to distract your mind from “when is this going to end?!” until the point you realize “I’m almost done!” The last third of the race refocus on association techniques to maintain good form and pace.

Examples of association

1. Focus on your breathing: controlled, relatively deep r hythmic breathing is the key to relaxation. When you breathe out, try to imagine the tension leaving your body.
2. Try to remain relaxed while running. Be aware of tension and fatigue in your muscles. Start from the head and work down, giving each area or group of muscles your attention. If you notice tension focus on a cue word, such as ‘relax’ or ‘easy’ and let the tension flow out of the muscles. (Yoga is a good cross training tool to help learn this technique)
3. Keep your pace in line with the information you gain from body monitoring. You might, for example, increase the pace if you feel very positive.

Examples of dissociation

1. Music E2 This can generate positive thoughts, improve your mood state and distract you from the physical demands of your sport. But be careful not to get too distracted if you are running in a busy area. Also, personal listening devices are not allowed in races.
2. Counting game – Count the number of blue cars you see, or the number of dogs or other runners. Get creative. Similar to this but slightly more complex, is do “math problems”- I’ll try to calculate my current pace, the pace I need to maintain to finish in x amount of time, or any other “simple” math problem. You’ll be amazed at how complicated addition and subtraction become when you’re trying to run, which makes it good for passing the time.
3. Alphabet game – Work through from A to Z for a chosen category, such as women’s names or countries.
4. Rainbow game – Try to notice as many colors as possible while you work out: aim for all the colors of the rainbow.
5. Active fantasy – Imagine yourself as a lottery winner and decide how to spend your winnings. Or blow off steam and imagine yourself telling off your boss or whoever is getting under your skin.
6. Sing – My favorite is to sing camp and children’s songs because they aren’t musically complicated. You can monitor your pace this way, too. If you are huffing and puffing, then you’re running too fast. This method is better for easy, recovery, or long runs when running fast is not the objective.

Self-talk is also a very beneficial technique to use when your concentration does stray or you detect fatigue. Prepare before your event what you are going to say to yourself. The key is to stay positive. You can use short phrases and repeat them to yourself (mantra). For example, I repeat the word “turnover” during a 5k to help remind me that my feet should be touching the ground at ~180 footfalls/minute to help increase my pace. “Finish strong” is a popular mantra. Come up with anything that will help you accomplish your goal or overcome your weaknesses. Athletes often recall that their very best performances are accompanied by few thoughts, a feeling of complete control, effortless movements and a sense of being ‘on automatic pilot’.

Not feeling like myself!

I've been neglecting my workouts...not that I haven't been running at least my 9 miles a week, but I just haven't been able to work in more than a 1x week swim (and only like a 3000m for the past 2 weeks)...and NO biking.

This sucks! I need to be up to speed by the end of the year, and at this pace I'll be lucky just to get up to running a mile w/o stopping by the end of the year (I'm doing a 7 min run/1 min walk right now).

Work is going to ramp up VERY quickly here (like in the course of 2 weeks), so I know I'll need to hold on tight and do as much right now as I possibly can to make sure I'm ahead of the game. It's always tough in the 4th Q! EVERYONE wants to spend the rest of their money and they NEVER give me enough time to get their projects done! :-P

There is a very cool silver lining to all of this running. On top of the fact that I'm continuing to lose weight (despite drinking too much and not watching what I eat on the weekends enough), I have inspired one of my best girlfriends to start running!!!
EEK!!
She's overweight (like me) and has gotten skinny many times, but never in this more healthy, gradual way that we were taught. She's on week 1, and so far has completed 3 runs and is coming along famously! She's following the schedule I put together for her (my running buddies make fun of me for my crazy ass spreadsheets, but they really work for me!) and she'll start trying to eat more healthy once she feels comfortable with the running.
I told her to just focus on one thing at a time and that she'll need to be patient. It's so cool to have another running buddy!! It won't be long before she's challenging me to keep up with her! :-)
Oh and a shout out to my sister Linz who so graciously sent her this fabulous e-mail with some great links and thoughts! She's such a sweety (and my inspiration, btw)!! :-)

So I guess things aren't all bad, I'm just feeling spread a little too thin at the moment.

Monster Dash - October 25th

This looks really cute!! I'm definitely signing up and I hope you will to!!
Monster Dash

Beach!! AKA Rain, rain, go away.

Tuesday night, despite still feeling badly from my sinus infection, I went running -- in the pouring rain! Little did I know that it was just a glimpse of what the weekend would have in store for me...


Wednesday night, I headed to the beach with Jody in her "little red convertible" and had a great time filling her whole car full of groceries and toting all 3 loads up the 2 flights of stairs to the top-floor kitchen (I'll call this cross-training activity #1).

I did make my run the next morning, despite sleeping in too late (10am) and the heat & humidity. I think it was the worst run I've ever experienced. I ended up almost over-heating about halfway through (and 2 miles from the house), so I had to walk back.
Thankfully, I had some more cross training in store (#2), including bringing ALL OF THE CRAP that I'd packed for the beach up the 2 flights of stairs. Thankfully I had help!

Friday morning, I went for a 3 mile walk on the beach down to the peir with Carol & Kris...cross-training activity #3. Then Angela arrived, we sat out at the beach and ended up going for a walk again for about a 1.5 mile walk (#4).
Friday night ended with too much drinking, so I was surprised when Angela and I actually woke up to go running the next morning on time! We awoke to a very damp, cool outdoors. A blessing in disguise, because it made our almost 10 minute/mile run more bearable with a light mist in our face and the wind at our backs.

Here are almost all of the ladies (minus Lauren & Jody) out to eat on Saturday night after being stuck inside alll daaaaay long!



And then began the last cross-training activity - dancing! The 3 of us ladies went out on the town (I don't even know if you can even use that expression to describe going to the 1 dance club in Topsail Beach). Overall, a great time!

boo hiss

I haven't missed my cross-training days in a WHILE! I ended up not biking on Saturday and then I was too sick to do anything today.

Hopefully I'll be able to run tomorrow night -- I'm more afraid than I realized that something will happen to make me fall off of the wagon. Things were going so well! I got alot of compliments this past weekend from my sister and her friends that haven't seen me in a while.

I know I'm only 30 lbs lighter since Easter of this year, so I realize that it's going to take alot of hard work to get to my goal. I can only imagine it will get harder the closer I get to my goal. It is nice to fit into some clothes that were too tight for me before! Maybe some day in the near future I'll be able to get bottoms from some of my fav stores!

My goal now is just to keep off the weight I've lost, keep up the running and cross training and watching what I eat is coming slowly but surely (I make better choices when I work out that day than when I have an off day).

Good Week!!

I was expecting that this week would be one of the slowest in history because we had a holiday weekend the week prior. But nope...all of a sudden, it's Friday!

I got all of my runs in, although I'm totally bummed that I missed the group run on Thursday (I went to the wrong Ale House - reading comprehension, hello?!). So I had no choice but to run on my own time. Of course, I had some errands that I needed to get done, so I went ahead and switched up my order of the night and did the errands (which included eating) and then came home and watched The Office and finally decided to get out there and run around 10:30ish (yes, we're talking PM).

So I decided that the most well-lit and trafficked area at 11pm on a Thursday night would be to run Ridge Road. I was right, but there weren't any walkers. And of course, I had my ears and eyes wide open assuming some crazy person was going to drive by me, turn in at the next road and wait to abduct me. I had my Ipod on only for the Nike + feature...never put the buds in my ears. I had my key held in my hand with the key part sticking out between my fingers and I was definitely ready to try out some of my newly acquired self defense techniques if required. I looked into houses to figure out who was still awake and which house would be easiest to run to and beat down their door should I get someone following me. A full 45 minutes of that isn't so fun, but it did make me run faster!!

DEFINITELY something I'm not planning on repeating. Now I don't think many people that want to harm someone would pick me as their first target (I'm over 200lbs and 6' tall), but I still don't want to test those boundaries!

I was supposed to go for a run today and a bike ride tomorrow, but I switched that earlier this week when I decided to run with the girls in a test run of the 5k on Sunday AM that they are all running next weekend (I'm so sad that Ill miss it, but I'm going to the beach so I can't complain).

In other news, I've been thinking about Halloween. It's just around the corner!! What are you and your kids going to be this year? Last year I was a slutty pirate and then at some point within these past couple of years, I dressed up as an 80's gal. I think I have a witch costume that I bought last year, so maybe I'll try that! Hopefully it will be too big for me! :-)

Ouch!

The run on Sat, bike on Sun and strenuous walk on Mon must have just been too much for my sad little knee. Most active people in my family have had to have knee surgery at one point or another. My knees have make the popping sound when I bend down ever since I was a kid. Thus, I should have guessed that it would only be a matter of time until I too had problems.

I still went for my run tonight, still ran at the front of the pack with my buddies, still did the 6:1 ratio, but I've had to ice my knee and pretty much stay off of it all night since the run.

I'm worried about taking ibuprofen (my NSAID of choice) because I was diagnosed with PCKD earlier this year. My nephrologist drew a pretty hard line where that drug is concerned. He said his daughter takes it (she has completely healthy kidneys) against his recommendation. I guess aleve is about all I'm allowed to take at this point.

This better not slow me down. I mean, I'm willing to go swimming a bunch instead of run for a bit until I recover, but I am just getting the hang of this and I don't want anything to derail it.

Concord, This Week's Schedule & Installment #2 of Jennifer's Running Tips

This past week was pretty rough on my knees. I didn't end up swimming on Friday night (or doing anything, for that matter), but I think we made up for it by biking 13.66 miles yesterday morning (in 1:17).

It was such a gorgeous day in Concord -- cool, breezy, perfect weather for riding a bike! My Dad had a route planned for us that was perfect! We started off slow and on mainly flat roads and built up to a HUGE hill (for Concordians, the Burrage Rd portion that goes under Branchview). I wouldn't let myself go down the hill as fast as the hill wanted me to (thank you, brakes!), therefore I didn't have enough momentum to make it completely back up the hill on the other side. Since we turned around at the end of Burrage and rode back the way we came, I had a 2nd opportunity to tackle the hill. I made it all the way to the top (with a little pep talk from myself)!

Sometimes talking out loud is the only way that I can get myself to the top of a hard hill, to finish a hard run, etc. My other tactic is to pick something (like a certain color tree) up ahead of me and make my mini goal just to get to that tree. Once I get there, I do it to a tree that's further up ahead, etc. etc. What sort of things do you guys use to help you?


My schedule this week
Monday - Walk for about an hour around our neighborhood (we're determined to find a different route up the HUGE hill in our neighborhood).
Tuesday - Run 3.25 miles (with the group)
Wednesday - Swim 3400 meters
Thursday - Run 3.25 miles (with the group)
Friday - Rest
Saturday - Run 3.25 miles (with the group)
Sunday - Bike 12 miles (Tobacco Trail? Black Creek Trail?)


Jennifer's Running Tips
Now that we are a few weeks into the program and your aerobic fitness is improving, you may want to start thinking about improving your “running economy.” One easy way to improve your running economy is to improve your running form. Don’t think too much about your form because overcorrecting your natural form may lead to injuries but, consider the following advice from Hal Higdon (a well known long distance runner and coach):

• BODY: Run upright. Your back should be straight, roughly at a 90-degree angle to the ground. Ignore anybody who tells you to "lean into it," even when runn ing uphill. Also, keep those shoulders relaxed!

• HEAD: Look straight ahead. Unless you are enjoying the scenery, your eyes should be focused straight down the road on a point moving about 10 meters in front of you. Try to run in a straight line.

• ARMS: Swing your arms naturally. The angle at the elbow between your upper and lower arms should be about 90 degrees. Your hands should be loosely cupped, about belly level. Let your arms swing in rhythm with your legs. The legs should control armswing, not the other way around.

• FOOTPLANT: The most natural landing is mid-foot, the ball of the foot landing first, the heel contacting the ground a fraction of a second later. The toes push off a fraction after that. Some runners land further forward, or backward, than others, based on what feels natural to them. Attempt to modify this natural gait at your own risk—Do what feels natural!

Perfect Day for a Run!

Tuesday was just amazing as far as running weather goes.
Unfortunately, I didn't follow my own rule of waiting 48 hours before going out for another run, so it seemed TONS harder this time.
Thankfully, Derek and I decided beforehand to knock it down to 3.5 miles (the group was only going to be running 3 miles, but I'm an over-achiever) since we wanted to try a 6min run/1min walk.
We ended up going a little slower than we normally would and we both felt pretty beat up after the run, but at least we were able to have some fantastic views of the lake and a very nice breeze blowing across the water.
My favorite part about Lake Lynn are the bridges. They're in the perfect location to maximize the wind coming off of the lake. Regardless of the fact that it's only 2 miles, I think it's my favorite place to run so far (right in front of the 5 points neighborhood).

Pic of the lake in the fall

A more recent picture

Swimming went pretty well tonight, although I didn't see the 2x100 above one of the repeats, so I accidentally swam 500 yds less than I was planning on (for a total of 3200 yds). I've been using a website called swimplan.com that gives you up to 5 free swim plans per day. You put in your stroke info and your time for a 100 and it pops out swim plans tailored to your level! It's great!

I can't wait for this weekend -- I haven't been able to make it to a group run for a full week, so I finally get to run with the ladies again. Right after, we're headed down to Concord with our bikes on the back of the Passat. We're going with Dad on a 12 mile ride somewhere in town (hopefully somewhere that isn't too hilly). Should be a great day to do it!

The Running Plan & Installment #1 of Jennifer's Running Tips

The Plan
Mondays - Cross-train, Walk or Rest
Tuesdays - Run (my "C" group started at 1 mile and a 2 min running/1 min walking ratio) - 1 Mile
Wednesdays - Cross-train, Walk or Rest
Thursdays - Run - 1 Mile
Fridays - Rest
Saturdays - 1 Mile
Sundays - 60 Min Walk or Rest

The way to take this and translate it for the next "X" number of weeks that you want to work on your running is to add the total mileage up for the week and multiply by 10-15%. So since we did 3 miles the first week, we'd go (3*1.10)=3.3 Miles the 2nd week.

As far as how to tell what ratio of running/walking you should start at, you should only go until JUST BEFORE you feel like you have to stop running. So if I'm about to DIE at 7 minutes, that tells me I'm not ready for a 7:1 ratio yet. Start wherever you are comfortable and don't up the percentage of your ratio by more than 5% per week (a 2:1, you'd be running 67% of the time, 3:1 would be 75% of the time, etc.). You may need to stick to one ratio for a couple of weeks before you start to feel like you could do that ratio easily for the full run. At that point, you know that it's time to move on to another challenge. More than anything, you're training your muscles and your brain to realize that what you're doing isn't meant to harm your body. I've only been sore a handful of times during this whole training process.


Jennifer's Running Tips
We've been getting some great e-mails from the certified trainer that's working with the NCRC Women's Beginner Running Program, so I thought I would post them in here to pass along the great info! Here are general rules for the dos and don'ts of running!

We’re all familiar with the saying “No pain, no gain.” While it is true that you need to push beyond your current limits to gain any effects in training, at no time should you feel pain. Discomfort is good, PAIN IS BAD. When you stress your body beyond your usual routine, as in starting a running program, you should feel some discomfort of aches, muscle soreness, and stiffness. The discomfort is a result of your body trying to deal with the new stress and adapt.
You can reduce the discomfort of muscle soreness and stiffness by:

• Engaging in aerobic exercise at least every 48 hours- Do anything to get your heart pumping and body temperature elevated to flush out your muscles.

• Gently stretching for at least 10 minutes after aerobic exercise.

• Get a massage -Both professional and self massage have been shown to reduce soreness (Runner’s World has an online article about self massage at www.runnersworld.com. Search for self massage)

The adaptation process takes some time. After 4-6 weeks of consistent training your circulatory system will start to adapt and your heart will be more efficient at pumping blood through your body (your doctor may also note your lower, healthier blood pressure and heart rate). However, it takes much longer for your bones and connective tissue to adapt. Because your body needs some time to adapt remember the rule of “too” to avoid an injury that could sideline you for months—DON’T RUN TOO MUCH, TOO SOON, TOO FAST. A good rule is to increase your mileage no more than 10% a week. Don’t worry about running fast yet, either.

Steps to proactive injury prevention and treatment

• Expect to get injured. If you are aware, you will be able to detect injuries in the making.

• Keep a first aid kit. You should have several paper cups with water frozen in them for ice massage, ice cubes and zip lock bags for ice packs and an elastic bandage for wrapping the ice packs against the injury. To avoid frostbite only use water ice for cold packs.

• "Nuke" injuries in the making. Immediately ice after running any spot that "feels" funny. Ice massage with paper cup popsicles or wrap with an ice ba g for 10-20 minutes then allow area to warm. Repeat several times a day if possible until there are no more symptoms. Rest the injury a day or two.

• Admit that getting well is more important than training. Keep injuries from progressing beyond a pain that you notice only after running, or a discomfort/tightness (but no pain) during run. At those levels, a little rest and treatment can prevent lots of time off later.

• Admit that injuries are caused. They are not an "act of God". If you want a long term fix for your problem, you must identify and treat the cause, not just the symptoms.

• Use Anti-inflammatories only for inflammation not to kill pain. Most anti-inflammatories are also pain killers. If you are using anti-inflammatories you should not be doing it and continuing to exercise. This is dangerous since they will mask the pain, possibly leading to more severe injury.

• Don't be afraid to seek professional advice. Some doctors actually know what they are doing and can help you get back to the sport quickly. If your doctor is not interested in seeking the cause and returning you to running as soon as possible, get another doctor.

• Use caution coming back. If you have had your training interrupted for 10 days it will take you 10 days to come back. Don't try to get from zero to your previous level of training any sooner than the amount of time you were off. Plan a gradual increase from zero to your previous training level and stick with the plan.

For further information: http://www.teamoregon.com/publication/online/injuries.html

On Track

Since the beginning of the running program, 7/25/09, I've completed 44.5 miles in a total of 609.25 hrs. I'm not counting the walking that I do to warm up and cool down - just when we're doing our running (well really jogging) stint. I've lost 9 lbs so far -- and that's despite the fact that I ate horribly pretty much every weekend. I'm getting too many empty calories from alcohol on the weekend, but I'm not quite ready to give up drinking when I'm chilling. I'll have to revisit that later.

This morning, I missed the group work out but Derek and I went to Lake Lynn around 10am and did a little bit more than 3.25 miles in 40:45. We're still doing the 5 min running/1 min walking ratio and I think I'm ready for a 6:1 based on today's run! I have to run on my own tomorrow night b/c I have a dinner with the girls, so I think I'll try doing the 6:1 and see how it goes.

My schedule this week:
Monday - Run at least 3 miles (DONE!)
Tuesday - Run at least 4 miles
Wednesday - Swim 3400 meters
Thursday - DAY OFF - MY BDAY!!
Friday - Swim 3400 meters (I'll only have an hour to complete, so whatever I can get done in that time)
Saturday - Run 3 miles (with the group)
Sunday - Bike 12 miles (somewhere in Concord)

Inspiration on how I'd like to look again (and this was taken in college when I was "fat"):

The BET

My husband and I made a bet this past weekend - whoever completes the goal will get 1/2 of the pot of money that we've started saving (and they'll be able to spend it however the wish).

Goal: run AT LEAST 9 miles/week
Starting: Today, September 7th
Ending: December 31st
Booty: $400 each

I'm hoping that this will help to keep me motivated after the running program is over at the end of September. I'm a little bit worried that will happen, so I'm preparing for the worst.

Grandfather Mountain Highland Games - July '09

The Beginning

Since High School, I haven't had any sort of work out regimen -- not that I didn't want to lose weight and feel good about myself, but it was just that I didn't think I had the time. I started and stopped a million work out programs - always keeping at it for 2-3 weeks. When I didn't see any change on the scale or in how my clothes fit, I would soon abandon it.

And then I found the NCRC Women's Beginner Running Program. We started in July '09 and we've been slowly building up our mileage and the percentage of time that we're running (started with a 2 min run/ 1 min walk).
Now I've tried this sort of program before, but never with a group. I even halfheartedly trained & completed a mini tri in June of '06 (pic on right).

As you can tell from the picture, my sister got the good genes. She's worked hard to stay as svelte as possible and she's the healthiest eater and cook that I know. But still - 6'1" and she's probably no more than 140. Why oh why did I get the plump in the mid-section and easily gains weight end of the deal??

So here I am, trying again. This time, my only goal is to get healthy. If the weight comes off, so be it. I'm tracking my food & weight on fitday.com and have a spreadsheet with my runs and other cross training activities. All of this is helping me to stay motivated.