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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Training Recap for February

Recap:

• Ran 70.34 miles (Hey, it was a short month.)
• Managed to fit in 8 core workouts. These are fun workouts that I’ve been mixing up to include lifting weights and swinging the kettlebell.
• Started the twohundredsitups program as part of the core workout. If you haven’t tried this program yet – add it to your list! Since I already do sit-ups 3x a week, my body should respond favorable.
• Ran an 8:37
• Experimented with a Clif Quench Sport Drink during an 8 miler. Sorry Clif but I didn’t like the salty taste. However, I did flourish on the sugar content and felt like I could have gone another couple of miles.
• Competed in a 4 mile race - Truffle Shuffle. Struggled through with a head cold (I never get sick!) Lost 3 minutes from last year’s time. Not good for the Ego. I was depressed for awhile… I need to compare times to runners in my age group – not my past PRs.

Considering:

• Getting back on the bike (I’m a fair weather rider) for my cross training days.
• Setting up the Nike+ iPod. Different dynamics than the Garmin. (It has male or female voice feedback :)
• Clif Shot Gel
• Slowing down my long runs. Galloway suggests 12 min miles for a training pace.
• Do a pace test mile every week to revive my spirit.
• Take my amphipod bottle out for a test run.

Read this at Active. com

“Female runners training more than 20 miles a week included weight training three times a week for 10 weeks. These runners then performed treadmill tests at 6:30, 7:00, and 7:30 minutes per mile. They used 3.8 percent less oxygen at the fastest pace, increasing to 4.0 percent and 4.5 percent at the slower paces… These levels of improvement could clip a couple of minutes off 10K times.”

Pondering this Running Until You're 100
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4 Week Training Recap

I had a few ups and downs but mainly a positive month. Just started reading Brendan Brazier's new book – Thrive Fitness. And it has really magnified my training by shifting the focus onto the bigger picture.

“Spending time and energy wisely is vital for continual improvement.” – Brendan Brazier

[I will be doing a review on this informative book soon.]

Recap:

• I only managed 7 Core workouts. But even these few made a difference on my overall running speed.
• Ran a total of 71 miles.
• Timed my 1 mile half-marathon pace at 8:52 Which will get me in under 2 hrs – One of my maintenance goals.
• Cross training done exclusively on the Elliptical as the weather has been dreadfully wet.

Considering:

• New runners. ( Nikes again???)
• Doing a trail run race end of Feb.
• Buy a handheld water bottle to carry a high calories sport drink. I find eating while running incompatible.
• Check out Cloud #9 Chocolate gel – Only 2 ingredients – Cocoa and Agave!

How did your January GO?
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The Good, the Sad, and the Ugly

Race Recap - 10 mile Pear Blossom race

The Good

• Was able to connect with other runners in the race using Twitter. Extra fun - a local news station reporter set up a time to interview me via a tweet. (No, I didn’t get my 30 seconds of fame.)
• Maintained my half-marathon race pace to discover I had lots of steam at the end.
• I was dressed just right! The weather was perfect for running!
• Lots of police on motorcycles controlling traffic.
• Enjoyed seeing old buildings in the city.
• A young girl was handing out Twizzlers at the 9 mile mark.

The Sad

• The race organizers did not time the 5k entries. There were over a thousand runners.
• I did not sleep much the night before – despite bringing my own pillow.
• Discovered the lotion I used at the hotel, to massage my feet with, was hair conditioner.
• Witnessed an expensive iPod skip across the asphalt. I wonder if the guy had to run the rest of the race in silence.
• Spotting the halfway mark in the far distance, after climbing up and over the hill.
• The post race raisin bread – had no raisins just cinnamon chips. (But still tasted pretty good.)

The Ugly

• Despite maintaining my half-marathon pace and coming in sooner than expected, I felt deflated when seeing the final race results. I wasn’t even in the top half...

Swag

• Bright orange hand towel.

Fav T-shirt Words

“Paris Rome Frankfurt” For that international flavor.
“That’s How I Roll” Possibilities - roller derby gal, a pastry chef or a pot smoker?

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