Taper Day!!

Ah, finally I sit to update you on today's run! It's been a busy day, and it all started with track work this morning. At 6am the weather report was 84 degrees, with a "feels like" temp of 93! These are rough temperatures right now to be running! However, we managed to survive and the run was quite enjoyable. I surprised myself with the appetite for a slice of Ezechial toast (flourless bread) and a glass of Emergen-C. I was careful not to have an abundance of fluids in my stomach since track work is usually brutal on my stomach. I also took a dextrose tablet on my drive to the track. A running friend has suggested I try something called "Succeed! S Caps" that will help my stomach from the recent pains I have had while running, and also provide necessary electrolytes. (Check it out:http://www.succeedscaps.com/main_scaps.html) I tried one pill before I started running and felt great for the run. Time will tell if this will be another staple to my running regime. We ran approximately 6 miles on the track and savored the ice cold popsicles that a running friend brought as our reward when we finished. It was delightful! I found that I was still running over my usual potential to benefit from the speed work, but I did not over do it like I did the last time Stephanie and I went out. I was definitely able to sustain more power throughout the run. Also, today's run was pain free! Loving all these pain free days! It was a nice treat today to have a taper run. Next week, I will advance to a 15 mile run. Then there will be another taper run the following week. Each week will alternate a long run and then a taper run. From here on out, my long runs will be significant mileage increases. Last week completed the boot camp series, so I am on a 4 week break until the next series starts up again. I plan to continue to run 2 days during the week, approximately 3 miles. I will also incorporate some weight lifting during the 4 week break as well. My feet are aching at this point in the day. Following this morning's run, I proceeded to clean out my garage with hubby and spent the evening on my feet shopping! I am now headed to the couch with the ice pack and much needed rest. I plan to loosen up tomorrow at HOT yoga!

Clear skies

Today's run was 12 miles. I went to bed last night thinking I might finish the run in soggy shoes since Tropical Storm Bonnie was expected to cross through...but I couldn't have been more wrong! The duration of the run was dry and with very clear skies. The humidity levels were high and the heat definitely took a toll on my body, but I managed to finish the run. I drank all the fluids I brought for the run, 2 Accelerade bottles and 2 water bottles, on my fuel belt. Once I was in my car and blessed by the ice cold air conditioning, I recovered quickly. I have maintained adequate fluid intake today and tried to rest. I'm looking forward to a good night sleep tonight...no alarm clock tomorrow morning!!! It will be my day of rest from exercise! Next week marks the last week of boot camp and next week's long run will be replaced by track work. I will have to find something to replace boot camp until the next session starts again in about 4 weeks. I am thinking of cross training with swimming and lifting weights on these next few weeks.

Partly Cloudy and Smiling

At the start of my 9 mile day today, I was slightly nervous. But by the first mile I felt a surge of energy that I knew would sustain me throughout the run. The weather was favorably cool and the humidity was tolerable...as the sun came up it remained hidden beneath the clouds. It was overall the best 9 miles I have ever ran. My knee had ZERO pain, heel pain temporarily vanished, and my lungs were unusually strong. I led our pace group through the route and finished feeling strong and healthy. Perhaps it was the extra training I did throughout the week or the power of positive thinking, either way, it felt good to run today. And instead of over analyzing why today was so much better than other days, I'm just going to smile and be grateful that I had the ability to get out of bed and RUN today. This training process can become daunting, so I am going to take it one day at a time. p.s. I'm doing great on the diet! Staying away from sugar and bad carbs...

A quote to end the day...

"People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions." Glenn Cunningham, American Runner, Olympic Games Medalist I'm interested in reading more about the psychology of strength and welcome any reading suggestions.

Intro to Speed Work

This morning was my first of many more to come track workouts. The running group had about 3 weeks of track work, but I was out of town for all of them. So today I had the pleasure of being introduced. Stephanie and I met at 5:15am and did quarter mile repeats for an hour. We walked a 1.75 miles and ran 1.50 miles. Stephanie was very pleased with my time. She is generally much faster than me and as a result, runs in a faster pace group. We didn't think we would stay together as much as we did this morning and she was impressed. She said she was running as fast as she could and for the most part I was only 2-3 seconds behind...my times for the 1/4 mile were 1:48, 1:44, 1:49, 1:48, 1:50, and 1:55. Unfortunately the last one didn't have a better time...my mind got the best of me, along with my lungs. Each time we ran, I felt extremely strong on the first half of the lap and then about halfway through my breathing was labored and my mind was trying to get the best of me. I found that I did best when I initiated self-talk the moment I started running, instead of waiting until I started to get tired. I kept telling myself, "Don't waste it, Don't waste it, Don't waste it...you didn't wake up early for nothing...keep going, keep flying, keep pushing". Mental strength is crucial to strong performance. I have found that self-talk and visualization are key to the psychology of strength. I am pleased with my workout this morning. My goal tonight is to get to bed earlier and have better quality sleep than I did last night. I'm feeling very tired today...slept on the couch last night to tend to my hubby recovering from shoulder surgery...hoping he can sleep in the bed tonight so I can get more comfortable sleep. Perhaps a protein shake will boost my energy levels! Make it a great day!

Reality Check

I'm back from my summer travels...and feeling the pain of reality. I managed to get myself out of bed and into boot camp class this morning. It was difficult, but I was inspired by the thought of fat burning. My already escalating weight, in addition to vacation over-eating, has caused me to dread the numbers on the scale. I am done telling myself that I must be gaining muscle, since muscle weighs more than fat....and I've convinced myself that my lack of attention to nutrition has spiraled out of control. I am back on track and ready to get with the program! I am avoiding the bad carbs as much as possible...going to finish the veggie pizza in the fridge and then avoid breads for a while. I am steering clear of refined sugars...which means no COOKIES and BROWNIES and ICE CREAM! However, I have my new favorite dessert...Purely Decadent Ice Cream!! It's Soy-Free and Dairy-Free. It's made from Coconut Milk and sugar is the second to last ingredient!!! The best part is, it is DELISH! I'm focusing on protein during the day through lean chicken, tuna, and lots of protein shakes to fill me up. I finally found a tasty protein powder (Elite Whey Protein Isolate - found at Vitamin Shoppe) mixed with organic low fat milk and Max Glutamine (for muscle recovery and immune function). I will finish the day with my magnesium tea called CALM and be off to dream land at an early hour. Sleep is critical to my energy, stamina, and weight loss. I know I mentioned in my last post that this weekend brings a 15 mile run...however, after further discussion with my running mentor and running coach, I will only be running 9 this Saturday. It is very important to be cautious of injury for running super long distances without proper training. Since my last longest run was 13 miles in March...I need to gradually get back to that level before I increase to 15. My running coach is confident that I will maintain a healthy schedule of mileage increase to be strong for Marine Corps Marathon in October. I still need to be conscientious of heat factors this weekend and maintain proper nutrition during the run. I will be shopping for a "fuel belt" this week so that I can carry adequate amounts of fluid during the run. I've been putting this purchase off for a while, and I need to get it this week. More updates on the fuel belt recommendations to follow...Fit2Run has some nice selections. I'm also incorporating an extra day of training tomorrow morning...I will be meeting my running mentor at the track for some speed work at 5:15am. No pain, no gain!

What goes up must come down...

This week is another week of traveling...this time in the area of Atlanta, Georgia. We are staying with friends just outside of Atlanta in Woodstock. I brought along my running gear in full attempt to seize the opportunity to run. I must say the options are limited. The terrain in Georgia is much different...there are hills! And I'm not talking about baby hills. The neighborhood where we are staying has a nice 1.3 mile loop that I have done twice this week. Notice that I say it is "nice"...meaning that it is short and I can still feel like I've had a workout. I have never huffed and puffed up a hill, like I did here. Wow! I can't find out the specifics on the grade of the biggest hill on the route, but estimations are about a 25 degree slope and 1/4mile distance. Once I get up and over the hill, the road is still not "flat", but not nearly as steep as the big hill. Running on hills is a form of resistance training. When I am running up the hill and trying to maintain my natural running movement, I am also lifting my body weight up the hill. In turn, my leg muscles have to work harder to run the same pace. It’s important that my stride is shortened and I rise up on the forward part of my feet. Most importantly, I need to keep focus of my form while running hills as it can help propel without losing energy. My arms need to be swinging forward and backwards instead of side to side. Not only do I gain physiological benefits, there are also psychological benefits to this strength workout. Tomorrow morning my running group will be running 15 miles. Unfortunately, I will not be there since our vacation has taken us out of state. But, I plan to keep running the hills of Georgia and will make up my long run next weekend. Next week will mark the longest run I have yet to complete. To date, my longest run is 13.1 miles. Stay tuned for updates on the 15 mile run….I also have some great information about running temperatures and how they affect finishing time. This will be imperative for the 15 mile run and its success.

Rain or Shine

Today marks week 9 of my training. The run today was a scheduled 6 mile "race". It's called a race to compare our times from the first week when we ran this same route. Although that particular first week my IT Band pain was at its prime. Today reflected much more improvement than the last race. The help of cloudy skies and the slight drizzle of rain on my shoulders allowed for much cooler temperatures. And, I am happy to report that I had ZERO knee pain for the duration of the run! My heel pain was minor and I completed the race virtually pain free. What a delight! I had a great run and spent some time with a new runner to the group, Leah. We maintained 2:1 intervals and enjoyed the morning. I reminded her that we had one advantage to the start of the day...we managed to get out of bed...because we can! I celebrate the fact that I am not bed-bound and my health allows me to embark on the challenge that running gives me. There are moments when I "huff and puff" my way to the finish line...I struggle to put one foot in front of the other....and sometimes I simply can't stand the thought of another step. But the big picture is what's most important. The picture of health, and drive, and determination. Happy Fourth of July!