March Training Recap

Recap:
* Completed a 9 miler with ease – feeling strong at the finish. Then came to the conclusion – > the main reason I feel so crappy at the end of my races is that I’m pushing my old body to hard. So despite my interval running, cross training, healthy eating, I’m still slowing down...and there is nothing I can do about it. A depressing development that I will have to deal with.
* Completed 1247 sit-ups. Part of the twohundredsitups program.
* New kicks finally! Inevitably stayed with NIKE AIR PEGASUS.
I put 650 miles on my last pair.

* Included 8 core workouts with a few weight training sessions mixed in.
* 5x 800s with an 8:27 Holding pattern here too… geez
* 1 month and 1 day before the Eugene Marathon (Running the half.)

Considering:
* Stop competing in races for awhile. Think of all the money I will save!
* Renting a kayak.
* Going to the desert on a Horse With No Name
* Eating an entire chocolate bunny!

Question of the Week: from TNTcoach Ken:
"What is the worst part of your longest run in training? Is it the last few miles? The middle miles when the brain plays tricks on you?"
Dear Ken,
It’s the first 3 miles… I can’t stop thinking about how much further my feet have to take me - so I naturally speed up. This is bad because I’m actually supposed to run these long runs slow. (According to Galloway.)
Any suggestions?

Notable Podcast: of the month goes to Pete Larson of Runblogger Episode #15 is on running science, V02 max and running economy. Important stuff about how our body makes and uses energy.
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Splashy Head Gear

I first saw a BondiBand in action at Amanda’s blog 5 Miles 2 Empty. It looked so versatile and colorful – I had to have one!
So I headed right over to Bondiband. Here I found a whole mess of head gear - in a galaxy of colors.

“Bondi bands are a comfy, colorful and creative way to hold your hair back ... Bondi Bands are an easy fix for your hair.”

I would also add:

• Stretchy < --- >
• They stay right where they belong.
• And wide enough to use as an earband on cool days.

With my original order I also received an extra band and a wicking hat - in wild pink. (Thanks Rebecca – Managing Director.)


PS.
I’m thinking of ordering a few for my sister and Mom.
These bands really do brighten up a day!
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To Do List (11.30.09)

The What,Why and How of To-Do Lists
Priority (A-F) A - very important!

1> Get the Garmin Heart rate sensor working again? I installed a new battery but it is still not working! I really need to slow down on my long runs by staying within the 60% range of my max heart rate zone.
Method: Search online, twitter help, drop it, contact Garmin.
Priority C

2> Buy new running pants. (I usually wear shorts but once it gets below 45F my calf muscles start to cramp up.)
Method: Look online for ideas… Go to REI or Nike store.
(Thanks for the gift membership FS:)
Priority A

3> Post a Review the free samples of Vega Sport drink powder I just received.
Method: Pick a day when I’m feeling tired to test it. I don’t want to drink before I run until I know how my body (heart) will respond to it. It does contain Ginseng.
Priority D

Busy week! What’s one thing on your To-Do List?

• “You will do foolish things, but do them with enthusiasm.” – Colette

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How Many Socks?

My new best friends – Wigwams!

I originally bought these for my first trail run. I wanted a cushiony sock that covered the ankles. Most of the trail socks have wool in them.
Wool = itchiness - > me!
Unfortunately, these wool free socks ended up being too thick for my Pegs.
When the cooler weather arrived, I dug them out and slipped them on.
Buttery soft with steadfast warmth. I never take them off!
(Well...just to wash 'em.)

Sock Trivia:

• By 1,000 AD, socks became a symbol of wealth among the nobility. (Wiki)
• Socks are foot specific. Huh, no one told me that…
• Some people run in socks. They call them Vibram.

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Shoe Saving Measures

Now with all this talk about saving money – let’s focus on our shoe allowance.

Two important Questions:

How much did you spend on runners last year? And how long did those shoes last?

"The rule of thumb is usually about 500 to 700 miles is a good distance to replace your shoes."

The life of your runner depends on:

• Your body weight – I’m a bantamweight.
• How many miles – I’ve got 43 miles on pair #3, 477 miles on #2 and 460 miles on #1.
• Your foot strike - So far I have no issues.
• The type of shoe – trail runners versus flats.
• What surface you usually run on. I run on a mixed terrain and avoid cement.
• Keeping them clean. I have been known to throw them in the washer on the gentle cold cycle when I want them to look spiffy for a race. I also sweep them off with this Whisk.

Tips on runner care:

• Spray on a Waterproof spray before you take them outside. (I have never done this!)
• Shoe cleaning foam?
• Replace the insole after 100 miles. Sounds like a good idea.
• Make sure you facilitate the drying of your shoes! If they are wet, tilt them over and place them somewhere warm. I’ve even stuffed them with newspaper to absorb the moisture. [I think shoe dryers are for the rich and famous.]
• Rotate your shoes. I really believe this accounts for the long life of my runners.
• Did I mention throwing them in the washing machine?

How do you extend the life of your runners?

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"Mise en place"

“Everything in its place.”
Pronounced "meez on plas"

It is a chef’s term meaning everything from ingredients to preparation tools should be decided on before you start cooking.
I use this approach in preparing for a run. It is especially important nowadays!
We run with so many gadgets…Nothing worse than getting halfway down the street and discovering you've forgotten your earbuds and gloves. And... your Garmin battery is at %10.
So I attempt to keep everything in its own place along with their accessories - auxiliary items such as chargers and plug-in cables.

Equipment
Mp3 player, Garmin, chargers, plug-in cables are stored right beside my computer. That way I can quickly upload a podcast or add to a playlist at a whim.
[When I return I can easily upload my miles to my system as it recharges and I stretch!]

Clothes
I don’t plan the night before as the weather is so flippant around here. But one of the first sites I visit when I get up is Accuweather to view the temperature and scan the local Doppler for rain. Then I decide what to wear.
I do keep long sleeve, short sleeve running tops separated.
Running caps hang together on my weight rack. I can grab one before I head to the bathroom. The last stop before putting the runners on.
The Sunscreens are applied, lips, hands and face.
Almost ready…

Runners
Gloves and runners live side-by-side in the garage. Nearby is a handy step stool to sit on.
Ready set - Go!



Are all runners this organized?

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FALL Running Gear

Often, in the Northwest, there is transition from summer to fall – a gradual cooling with the shorter days. But this year it seemed too happen overnight.

My Checklist for Fall Gear:

1. Waterproof top and pants.
Today, in the pouring rain, I wore poly shorts and a technical shirt. These fabrics are not as bad as cotton, but I still felt heavy wet. (They do however dry faster than cotton.)
2. Waterproof holder for the iPod.
I ended up slipping my exposed played into my back pocket. It stayed relatively dry. (That’s how fast I run : )
3. New Gloves
I’ve yet to find a rain proof pair. I usually just pull down my selves in an attempt to keep dry.
4. A Bright Cap
A cap with a big brim to keep the rain out of the eyes. Just till winter – then I switch over to a headband.
5. New Socks
Still looking for a sock that keeps the feet warm while running – but are not too THICK.
--
Looks like I’ve got a lot of shopping to do. I would love to hear what everyone else is buying this Fall.

“There is a way that nature speaks, that land speaks. Most of the time we are simply not patient enough, quiet enough, to pay attention to the story.”
- Linda Hogan
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Runners Love Coffee

The #1 drug for runners – caffeine! (Well, for some, after Advil.)
Over the years I’ve tried many different methods of making coffee at home. It seems like I’m always searching for that best Cup of Joe.
This is especially important now, since I am allowed only one cup a day. (Heart arrhythmias...)
(Years ago I use to drive over the border to Seattle for coffee – home of the first Starbucks.)
Right now the best home brew is what I make with the portable Melitta cone and fresh ground beans of course!

Red eye: A cup of drip coffee with one shot of espresso in it. Also known as a slingblade, a depth charge, a shot in the dark, an Al Pacino, an autobahn, a "Canadiano,” a quantum or a hammerhead.

How do you get your fix?

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1 Mile Virtual Race

With the advent of Garmin Forerunner and Nike +, proving how fast or how far you’ve gone is easy. No need to wait for an actual race.
Plus you can share your hardcopy data with everyone!

1 Mile Virtual Race

I will join Reid’s public challenge to beat his own 1 mile PR this Saturday.

• His goal – beat the 5 minute barrier. Go Reid – you know you can do it!
• Runnerkara – beat a 7:15 PR from 2006 – I’m not getting any younger!

Use this Age-Graded Calculator to see how fast/slow you are compared to other runners.

Running dips Into the Fountain of Youth

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Not Another Earbud Review

Like most runners – I have gone through a number of earpod headphones. Admittedly, they take a lot of heat, thrashing and sweat.
I wish deciding on a new pair was more straightforward!
Why can’t we try them out before buying! Unfortunately - due to strict hygiene polices this option is rarely available.
So, we carry on the best we can… We read thousands of reviews – which end up being more confusing then helpful. And grill total strangers on what they are currently using.

This time I ended up with a pair by Philips. ($50 range)

Pros

• Nice high notes. Even the FM is clear.
• Good depth. Bass apparently resonates from the back of each ear piece?
• Nice and light in the ear.
• Has detachable rubber ear plugs that come in 3 sizes.

Cons

• The cable is actually too light / thin – it tangles!
• Not sure how long it will last with my gorilla like finesse.
• Cable is interrupted with an extension plug. I guess for people who wear their players on their arms. I actually saw a hat with an ipod holder...

Eval

• So with just one run on them – 6.5/10

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Sporty is Sexy

I got a chuckle from this article about running outfits in Japan. Apparently, running has become trendy with the Japanese females. And they are adding there own twist to the sport. "Snazzy Outfits"
“Young women are appearing on the streets in running skirts, leggings, tops shaped to flatter the torso and shoes in rainbow colors.” -Kaori Shoji

"Because sporty is sexy!"

I have to admit I did see a few females with ramped up outfits in the last race. One runner wore a not suportive sport bra – short shorts and the required lower back tattoo.
That was not me. Guess I’m a strange, but sexy outfits and running just don’t make for a safe or comfortable run.


wiki image

And yes - my husband wants me to wear one of these skirts.
What do you wear running?

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Did My Feet Shrink?

I realized, after last weekend’s race, my new running shoes are too big. When I attempted to accelerate at sonic speeds - hey, I placed - I felt my foot slipping inside my shoe. This is not beneficial especially when you hit uneven ground. In fact it’s dangerous!
I know they are the proper length – great toe a thumb's width from the end... but I guess they are a tad to wide.
Did my feet shrink??? I’ve already put 77 miles on these shoes.
Anyways, tomorrow I will pick up some thicker socks.

Read -- >
Search for the Perfect Running Shoe: A Cautionary Tale
Shoe Finder Guide
Watch -->
We Love Old Runners

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What Are You Listening To?

>>>On Assignment<< Amy of Runner’s Lounge has started a meme for fellow running bloggers. She assigns a topic pertinent to running and offers us a chance to run with it.

The theme this week is: Music and Podcasts

I love my MP3 player - it is almost the perfect companion.
It speaks – I run.

The advents of smaller players have been a boon for runners like me. They are compact yet they can still pack a load of tunes! (My Sansa player only holds 4 GB – but I’ve never ran out of space… This iPod comes with 80GB.)
I still remember hauling along my Sony Walkman.

• I use music for enjoyment, distraction, mood elevation, and pace setting.
• I use podcasts for educational, deep thoughts and discussion purposes.

(I listened to a podcast today - it was an interview with Economist Eric Finkelstein about his new book The Fattening of America: How the Economy Makes Us Fat. Very interesting – he accepts reasons for overweightness but feeds his kids only water and oranges at soccer games.)

Here are a few places I upload from:

NYT Book Reviews
Podcast Bunker
Whole Foods Podcast
Nature Stories
Film Spotting (One of my favorites.)
Podcast Alley
Podrunner
~
BTW. The Portland Marathon is iPod friendly this year.

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Shoe Hunt Over

Optimistic status regenerated.
Found the exact shoe I was looking for.

• In the right size.
• And on sale!

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GPS Signal Errors

Although I was running faster, my pace remained frozen in time. For some reason my Garmin Forerunner had stalled.
I wasn’t running near any tall structures at the time.
What other disruptions could cause signal fade outs?

From the Garmin site - Sources of GPS signal errors:

Signal multipath
Signals reflected off objects such as tall buildings. Think boomerang.

Number of satellites visible
See this image for all the satellites orbiting the Earth. I guess it’s possible they were being swapped out at the time.

Intentional degradation of the satellite signal
By the U.S. Department of Defense. Yikes!

Ionosphere and troposphere delays
Certain atmospheric factors? It was cloudy, but not stormy. What about a Solar Flare?

In any case, it didn’t last long. Connection reestablished – miles underfoot computed.

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How I Stay Warm

It’s about this time of year when I start to yearn for those warm summer day. Just slip on shorts and a t-shirt and head out for a run. Nothing to pile on except the sunscreen.

When it drops below freezing (0 Celsius) I have to dig out the extra stuff.

• Under shirt – I have cotton and silk ones - sleeveless.
• Cotton long sleeve shirt.
• Fleece vest – a new addition I greatly appreciate. And I love having extra pockets.
• Rayon running pants - baggy.
• Headwear- the earband if it’s windy out.
• Gloves – I end up taking them off as I warm up.
• Warmer socks - runners are not that insulated.

What Other Runners are Doing in the Cold?

Steve
Tom
Diva
Dave
Half-fast

“The trouble with jogging (this time of year) is that the ice falls out of your glass." - Martin Mull

I like this beanie. w00t!

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How Many Miles Have U Run?

How many miles have you run so far this year?
It’s that time of year when we start looking at our grand total.
I want to hear everyone’s totals so far. I’m hitting 770 this week.

[BTW:: There are only about 27 days left in the year 2007.]

Today’s run was speedy with the big winds and rain, I just want to get home fast. Tempo pace 8:35 Which is amazing considering my wet clothes, including hat, weighed about 10 pounds. My pockets even filled with water causing me to carry my player in my hand. With any luck it will dry out and be happy again.

start to finish

puddles far and wide
gutters plugged with leaves
fallen tree busted in the creek
a rogue Santa…

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Buying Shoes Online

Do you buy your shoes online? In the change room I overheard a comment from a lady who bought all her shoes online. She said she orders up to 8 pairs and then returns the ones that don’t fit. Apparently,where she shops, they have a FREE return policy.

I’m nervous about buying shoes online even if I know the exact style and size. Maybe I have a foot fetish, but each shoe is like starting a new relationship. Shopping for runners is not easy. I frequently feel pressured to like their shoe choices. “This is what runners with high arches wear.” I am so particular on how a shoe feels, I’ve been know to leave the store emptied handed and despondent.

So maybe I should give the online shoe shopping a try. I can leisurely try them out around the house and then make a decision.
I need to find an online store that tenders Hassle FREE returns.

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My Warm Socks

Sliding into weeks 5-8 of Jack Daniel’s running program. Mileage looks about the same. The set I did today Included a 2 miler set at tempo pace with a 2 min rest then a 1 miler at tempo pace.
I found even after the 10 minute warm-up it took me awhile to get up to my cruising pace.
Probable causes:

• I raced last week.
• It's cold out.
• No pre coffee rush.

I plan on starting back with Galloway's halfmarathon training Jan 1st 2008. I kind of miss those long slow runs…

BTW. One interesting discovery about interval training - it causes weight loss. I’m slipping below 120 despite the holiday snacking. So if you’re looking to lose weight add some interval sets into your weekly runs.

Balega Socks

Have a great Monday.

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Not on my Christmas List

A bottle that monitors my water intake – >
sip by sip.
I just weaned myself off the
"Drinking 8 Glasses of Water a Day" syndrome.
I now have a couple of good gulps when I wake up and then a glass or two after I run. I let the rest of the day's hydrations just occur.

Note if your urine is dark yellow (not from Vitamins) you need more fluids.

HydraCoach

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