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.