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.