Final stretch before the 10k

I had planned 2.5 miles today and 3 on Thursday, but I was feeling so good today, I did the 3 miles today.  I think it might be better to ease up on Thursday, anyway, since my 10k is on Saturday.  Also, the 2.5 miles might be on a treadmill, so I'd rather not go far on that.

It was a beautiful day for a run.  Mid-fifties, medium wind.

I increased my cadence to the next notch and used a 163bpm Podrunner podcast called Tiger by the Tail.  I love when this happens.  As I was starting my last stretch up a long incline, the mood intensified.  It felt like it sped up, but it didn't.  I did, though!

1 bunny

Slight change of plans...

Today was a chilly but otherwise good day for a run.  It was 41F when I got outside, so I was dressed pretty warmly.  By the end of the run, it was still only 45F, but the sun was up, so I felt too warm.  I wore cold weather running pants and a long sleeved running shirt.  I also started with gloves, but those came off after a few miles.  I just stuffed them under my iFitness belt and all was well.

My original goal was 8 miles for today.  Mother nature delayed me a little more than I had wanted to, so I changed my goal to 1:30.  It turns out, if it not were for a special encounter, I would have finished 8 miles before the 1:30 mark.

I was running down an asphalt path that has a very steep hill.  It's not very long, but steep.  So, I was just concentrating on getting up the hill, not looking to the top.  At the top, there is a sharp curve that goes around some brush.  When I got around the curve, about 20 feet in front of me, frozen and staring at me, was a young-ish whitetail buck.  After a second or so, he turned down the path and started running away.  So, I started up running again behind him.  Then he veered to the right and over a wire fence.  I took a few more steps and turned around.  In the field where he probably came from was a doe, staring intently at me.  Then, I looked over to where the buck had gone and noticed he had two little ones with him.  I was far enough away, but the doe wasn't taking any chances.  She very cautiously moved bit by bit toward her family.  Eventually, she too jumped the fence and the family was reunited and they headed off across the field.  It was breathtaking.  There are often deer and deer tracks in this area, but I've never encountered them so closely!  It was amazing and invigorating!

That actually did pick me up some.  I was starting to drag and was wondering if I would make my goal.  But seeing those deer gave me a second wind.  On the street that the path leads to, I ran right by a dead racoon.  Not quite as exciting as the live deer! Ha!

It turns out that in those 1:30, I ran 7.73 miles.  Considering I stopped for about 4 minutes to watch the deer, I don't think that is that bad.  I used 160 and 159bpm podcasts today.

Tomorrow will definitely be a day to rest.  In addition to the run today, I spent around 7 hours at an amusement park with family and friends.  Of course that included a lot of walking and even some running after kids!

1 bunny
4 deer

Cooler and windy

Autumn is definitely on its way in.  Today was 53F and pretty windy.  I did get out for my 3 mile run that had been postponed from yesterday thanks to rain and being the day after my last run.  I could do back-to-back 3 mile runs, but I don't need to.  I could tell the cooler temps + the wind together were getting close to sparking some asthma.  I guess I have to get used to the cooling weather.  At least I didn't get all the way to wheezing.

I thought I was going really slow, but I ended up at 10:44min/mile at an average hear rate of 161.  Actually maybe a bit high, since it looks like at my fastest points, the HRM was losing contact.  I guess I'm not meant to run 9min/mile!

One week until my 10k!  I ordered a shirt with my half marathon number on it.  I hope it won't be too cold to wear it.  Maybe I could wear it over another shirt if it's too cold.  But, this way I won't have to pin on my number and risk tearing it off by accident (this was an issue for my 20k).  Also, I'll have a personalized run shirt!

1 bunny

Stage 6 completed... again!

I don't know if I made any real progress, but I completed Stage 6 of New Rules of Lifting for Women again.  This B workout was better than the A one two days ago.  No AMRAP!

Stage 6B5-2

Warm-up - FBB (10:10)

Reverse Lunge, One DB at Shoulder - 2x10 @25#

DB 2-pt Row - 2x10 @37.5#

DB Push Press - 2x10 @25# each hand

Hip Thrust - 2x10 @25#  (subbed for back extension)

Hanging Leg Raise - 2x10

Nice fast-ish run!

It wasn't raining today, yay!  Although, I did feel a few drops.  It was so humid and hazy, I think they kind of materialized out of the air not too far above me.

I felt like I was taking it pretty fast, but that felt good.  My average heart rate was 162 over 2.5 miles running section. Funny, I also ran to a 162bpm Podrunner podcast!

I averaged 10:21min/mile.  Not too shabby for me!

Scared away by lightning

I knew the storms were moving this way, but looking at the radar, it looked like I had some time before the rain got here.  I did.  However, lightning can strike many miles in front of the storm.  I still figured I had time, so I got ready and headed out.  I didn't even make it to the next house when  I saw lightning in the sky in front of me.  I took that as a warning and headed back inside.  I'm sure it wasn't close, but I had been hearing rumbles.  It's not worth it.

So, I headed to the basement to do Stage 6A5-2, the last A workout.  Not my favorite.  I'm not a huge AMRAP fan.  But, it's short and I knew it would be.

Stage 6A5-2

Warm-up - not much of anything

Negative Chin-up - 20s, 17s, 16s (17.5# on back)

Underhand-grip Lat Pulldown - 4@115# (0/1/4 timing)

Barbell Split Squat - 2x10 @60#

Push-up - 14, 10 (on floor, using DB for hand grip)

Zapped

When I got downstairs to lift, I realized I was still physically tired from my run yesterday.  So, I decided to make it a light day.  I decided not to lift.  Part of that decision was because it would be the last A workout from Stage 6 and I didn't want to do that without full energy.

I was already dressed and awake, though, so I threw together a light workout.  I did half the reps of the FBB warm up, then some kettlebell work.

I wanted to do a reverse ladder of three kettlebell moves: swings, Turkish get-ups, cleans.  I kept messing up the count, though.  Since it was a very light and quick day, I wanted to do 30-10/3-1/3-1.  All with the 20# kettlebell.  I kept doing all three, though, except for the TGUs.  Oh, well.  I'm not used to counting reverse ladders.  Counting is one of my weak spots.  I don't know why!

The TGUs were challenging, especially three per side!  I think I did them fairly well, though.  They look so complicated, but I thinking I'm finding the groove.

Trying out the backpack

The rain threatened today, but was mostly done by the time I set out.  It was still cold... only 46-48F and moist.  I donned my rain jacket and my little backpack and headed out.  I have a 10k in a couple weeks and I know I will need to take more with me than my iFitness belt will hold, so I'm going to take a little backpack.  I'll look like a total geek, but oh well.  The backpack worked fine.  It wasn't annoying at all. It didn't restrict my movement.  I'm not going to be loading it down, so that's not an issue.  I think the biggest issue will be that my back will be sweaty behind it.

Today's run was 7 miles.  It wasn't the easiest or fastest run ever, but it went fine.  I felt fine and had no issues finishing.  I started out with a 160bpm podcast, but that wasn't long enough, so my mp3 player rolled over the the next one, a 162bpm podcast.  Worked fine!  I think I feel like I'm using my glutes more with this faster cadence.

No bunnies today. Odd.  But, I did see a dead deer.  I'd rather see bunnies than that!  Several runners out this morning.  It's fun to be part of that Sunday long run thing.

A family lift

Lifting on Saturdays is interesting.  I stayed up a bit later than normal last night, so I didn't get up too early this morning.  As I was starting my workout, the kids woke up and joined me.  My daughter likes to play on the power rack and my son was telling me how they do some things similar to my warm-up in PE class at school.  Later on, I got out the mini-barbell for him.  It is a really short (~3ft) standard bar that I think I had tried for some Cathe DVDs a long time ago.  I didn't use it much because 3ft is simply too short for big people.  Anyway, at one point, he put a few pounds on it and was doing some high pulls and rows.  He also weighed himself and we talked about how his weight compared to some of the weights I was using.  (He's 49# and my daughter is 33#.)

I tested out the resistance of my cable station.  The overhead one has 8# resistance unloaded, but the wide lat bar is 12#, so no wonder it falls when I unload the machine without hooking the bar in!  The lower station has 6-7# of resistance.

Today's workout was the second round of Stage 6, B4 from New Rules of Lifting for Women.  The protocol went to 4 sets of 4 reps.  I like getting to low rep schemes because I can really lay on the weight and test myself.

Stage 6B4-2

Warm-up - FBB (10:15)

Reverse Lunge, One DB at Shoulder - 1x4@27.5#, 3x4@30#

DB 2-pt Row - 4x4@45# (this is getting to the limit of my dumbbell bar!)

DB Push Press - 4x4@30#

Hip Thrust/bridge - 1x4@35#, 1x4@40#, 1x4@45#, 1x4@50# (subbed for back extension)

Hanging Leg Raise - 4x4 (shoulders in sockets, slow raise and lower, subbed for incline reverse crunch)

162 bpm

After being a bit under the weather for a while, I got out this morning for my three mile run.  I had wanted to do it yesterday, but my head still felt funny.  It's not 100% now, but it's getting better.  It's starting to feel like a sinus headache, which is strange.

Anyway, I decided to dress more warmly to simulate the likely temperature I will be running at in San Antonio.  However, my plans were foiled.  It turned out to be cold enough to actually need the warmer clothes.

I ran to a 162bpm podcast this morning, taking it up 2 bpm.  I ran 3.1 miles (5km) in around 33 minutes.  Not bad for me.  In an actual race, I'd probably run faster, so training at a pace that is around what I've raced at is a good feeling.  I don't know when my next 5k will be, but maybe I'll be able to break 30 minutes in my lifetime.  My footstrike was still mostly midfoot.  I did notice a tendency to try to lengthen my stride and hit with the heel every now and then. Maybe I was getting tired.  I think I can still take it up another few bpm.  I'll probably drop back to 160bpm for my long run on Sunday, though.

Another micro-notch faster

Today's run was at 160bpm, Mass Transit from Podrunner.  My goal was 2.5 miles.  I did a little bit more than that:  2.77 miles at an average pace of 10:35 min/mile.  It felt great.  I felt like I was flying.  I am really noticing the mid-foot strike now.  I hardly land on my heel at all.  Interesting.  So far, I haven't noticed any negatives with this increased cadence.  I'm already about 5 bpm faster turnover than before.  We'll see how high I can go.  I'll probably drop back a few bpm for my long run.  No need to overdo it!

After I got home and started eating breakfast, I started feeling sick.  I hope it goes by quickly so that I can keep with my training schedule.

13 bunnies (!)

Time for a break?

It was a beautiful morning for a run.  I got out for my scheduled 6 miles and it felt great.  I did start with a Gu gel and had one with me, too.  I probably should have used it after 4 miles or so, but I didn't.  Afterward, I was rather tired and a bit achy.  I'm glad I didn't plan to do more than 6 miles.  Actually, I ran 6.2 miles.  I got almost exactly the same time as I did from the 10k run I participated in last fall.  That gives me hope that I will do well at my next 10k, since I expect that one to be rather flat.

Later in the day, I took a 1/2 hour nap, which seemed to help.  I might do yoga or something light tomorrow morning, rather than pushing again.

This morning, I used a 158bpm Podrunner podcast called Relayered and then some of the next podcast in my mp3 list, a 159bpm mix called Activator.  I averaged a 10:44 pace, which I'm pleased with!

At one point, I turned a corner to see 60-70 Canada geese in a nearby field.  That was quite a sight.

Oh my aching arms!

If anyone tells you rests between exercises don't matter, let them do this workout.  The lat pulls went down to 15 seconds between sets and it is killer!  Yikes.  I'm surprised I only had to drop 5# off the weight to finish.  You better believe I was grunting and making all kinds of contorted faces.  I went up to a 2 second pause in the down position on the push-ups.  Oh my.  How humbling.

Today was Stage 6A4-2.  I'm almost done with this stage for the second time.  I don't know if I improved much or not!  I'm definitely working my arms, though.

Stage 6A4-2

Warm-up - FBB (10:54)

Negative Chin-up - 19s@17.5#, 15s@17.5#, 14s@17.5#

Underhand-grip lat pulldown - 2x2@115#, 1x1@115#, 7x2@110# (15s rests between sets)

Barbell Split Squat - 3x4@24#

Push-up with 2 second pause in down position - 1x4, 1x3, 1x4 (had several attempts at 4th rep of 2nd set and paused and stretched before 3rd and 4th rep of the 3rd set)

159 bpm

Today, I picked up the cadence another notch, running to a 159bpm Podrunner podcast called The Road of Excess.  The run felt great, but it almost didn't happen.  Even though I got to bed on time last night, I was really tired this morning.  I didn't want to get up and when I got up and got downstairs, I wanted to go back to sleep.  So, I ate a Gu gel with a little caffeine in it.  As I was getting ready on the couch, I almost went back to sleep.  But, I already ingested 100 calories in the name of running, I couldn't back down now, right?  Plus, my FR305 was already outside collecting satellites.  I told myself I had to at least walk around the block.  Of course, once I got out in the fresh, 62F weather, I was ready to run.

The increased foot turnover did seem to have the effect that people said it would.  My footstrike did seem to be more midfoot than it normally would be at a slower cadence.  It wasn't hard to keep that cadence, but I think I felt my leg muscles being a little more tight than normal.  I'm debating whether my long run this weekend should increase again or stay here.  Maybe I don't want to add distance and foot falls?

I just downloaded a lot of archive Podrunner podcasts at higher beats per minute.  Before, I didn't grab many of these because I didn't see a need!

I had planned on 3 miles today.  I ended up in front of my house at 3.1 miles, so I thought that was a nice "round" number!  My average pace was 11:08min/mile.  Somehow, I thought it felt faster than that. 

2 bunnies

Going heavier

When I started out today, I thought I wouldn't be able to increase my weights much.  I thought I might in one or two exercises.  But, I increased in all!  And not by a little, really.

I was unhappy with how the back extensions were feeling, so for the last set I did the hip thrust, ala Bret Contreras (since it seems there are different exercises with this name).  Duh!  Why didn't I think of that before?  The back extension is mainly a glute exercise.  I was doing it on a weight bench with my legs under the safety bar of my squat cage.  So, I didn't have a large range of motion and at the bottom, my nose was almost touching the ground.  I was not looking forward to missing a lift and breaking my nose!  So, I basically flipped it around and but my upper back on the weight bench and did the hip thrust with the same weight.

Again, I subbed the hanging leg raise for the incline reverse crunch.  I think I'll need to do something harder next time.  But, this time I focused on keeping my shoulders down, which apparently should help with pull-ups eventually.

Stage 6A4-2

Warm up - FBB (10:55)

Reverse Lunge, One Dumbbell at Shoulder - 6@22.5#, 6@25#, 6@27.5#

Dumbbell Two-Point Row - 6@37.5#, 6@40#, 6@42.5#

Dumbbell Push Press - 6@25#ea, 6@27.5#ea, 6@30#ea (last set HARD!!)

Back Extension - 2x6@30#

Hip Thrust - 1x6@30#

Hanging Leg Raise - 3x6

180bpm?

I was reading the latest issue of Runner's World magazine last night.  There was a blurb that mentioned the "ideal" foot turnover is 180 times per minute.  That translates to keeping time with a 180bpm Podrunner podcast.  Really?  I've been running to podcasts in the mid-150's.  I'm not so sure about that, but I decided to give it a try.  I used the next podcast I had up 1bpm from my last one. I figure it's not great to jump too far forward.  I ran to a 157bpm podcast called Native Suns.  I better download a few more faster ones if I'm going to try pushing it up a bit.

Since I was planning only a 2 mile run, I pushed myself a bit more than usual and ended up averaging 10:37 min/mile.  Not bad for me!  I also ran a course that had me reaching exactly 2 miles (plus a ~0.14 warm up walk) right in front of my house.  The engineer in me loves efficiency, so that was very satisfying. 

Only 1 bunny today!

Another lifting session

I like how I can do Stage 6 workouts back-to-back without much problem.  Today I did Stage 6A3-2, even though I did 6B2-2 yesterday.  The kids joined me for a while, but they were really annoying, so hubby took them upstairs.

There aren't many exercises to this workout, but that doesn't mean it's easy!  Those ten sets of lat pulls are killer.  Also, the negative chins zap all you have.  The BBSS aren't easy, and by the time I get to the push-ups, I feel like a wimp.

I still love my gym setup.  I'm SOOO glad I got the cage with the cable station.  Totally worth it.

Stage 6A3-2

Warm-up - FBB (11:00)

Negative chin-up - 21s@15#, 17s@17.5#, 17s@17.5#

Underhand grip lat pulldown - 10x115#

Barbell split squat - 3x65#

Push-up - 3x6 with 1 sec pause at bottom

Lifting and kettlebells

After walking around the zoo for several hours yesterday, I was exhausted.  This morning, I slept in and recovered, but I did get to the basement this afternoon to do some lifting.  The kids were severely annoying me, so I needed it. They did follow me, but they were out of their funk then, and we had a good time.  My daughter (3 years old) did a lot of my warm up with me.

I did the 2nd workout of New Rules of Lifting for Women, Stage 6, Workout B.  It's not a super-intense workout, but still challenging enough given heavy enough weights.  Afterward, I did some practice with kettlebells using Pavel Tsatsouline's Enter the Kettlebell DVD.  It's rather cheesy, but very good instruction.

Stage 6B2-2

Warm up - FBB (10:00)

Reverse Lunge, One Dumbbell at Shoulder - 1x8@20#, 1x8@22.5#, 1x8@25#

Dumbbell Two-Point Row - 3x8@37.5#

Dumbbell Push Press - 3x8@25#ea

Back extension - 3x8@25# (on bench with legs under squat rack safety)

Hanging leg raise - 3x8 (subbed for incline reverse crunch)

Nice weather for a longish run

Today it was only around 55F when I got out to run.  It was rather windy, so I'm glad I had my earbuds in listening to Podrunner.  The run felt great.  I made the 5 miles I had aimed for.  My pace was 11:13, which was even better than yesterday!

7 bunnies

Under the weather, but still out running

Today's plan called for two miles.  I've been a bit under the weather lately and a little weak, but I went out anyway.  I just got my shipment of Gu gels from REI.  One was leaky, so I used it this morning.  I think it really helped.  Normally, there isn't much that my stomach can handle that early in the morning, but Gu gels seem to work well for me.  The one I had (Just Plain) has some caffeine, too, which doesn't hurt first thing in the morning.

I finished two miles in 22:39.  That was even faster than my run on Tuesday.  Not speedy, but acceptable.

Today, I tried out my new iFitness belt.  I overloaded it a bit to see how well it would behave.  It rolled a little, but stayed pretty well put, considering what I put it through.  It is very comfortable and does a good job holding my cellphone, which I use to play mp3s.  I think I will be able to remove Gu gels as I need them.  I got the double pouch so I could separate the Gu gels, which get... well... gooey, from my phone and money.  One of the pouches has an inner pocket where I put my money and credit cards.  Since it wasn't a very long run, I wasn't sweating all that much, but the money was still dry.  I'll use it again on a long run and see if that holds true when in contact with more sweat for a longer time.

I am not sure why Blogger insists on rotating this picture...