Pi mile run

Yes, I did it. I finally ran in the Pi Mile Run, a 3.1415... mile run, rounded to 3.1 miles (5k). LOL! It's put on by an engineering group that I was a member of back in college. It was a super small race... 12 people. But, because of that, I came in 5th! The 4th place person just beat me. I didn't have the energy left to kick it more at the end. My Garmin read it at 3.25 miles or so. I'm pretty sure that is correct, because they took a longer route on that course than I have in past races held there. It was a friendly race. I finished the course in 33 minutes. Which means I finished 5k in about 31:29. That would be about my best time, I guess! I need to check my Garmin log and see if it agrees.

It was cold and windy. I'm sure that didn't help turnout. Not horrible for a run, though.

Update: I finally took a look at my Garmin output and although it's not 100% on the mark, I don't see any glaring errors in the GPS tracking. So, I hit 3.1 miles at about 31:06. Not bad! Maybe I'll break 30 minutes some day. The race course was about 3.3 miles.

My HRM was losing contact every now and then. (There is no way I was at 130bpm in the middle of the race!!) But, it looks like my heart rate was around 185bpm for the last 9 minutes of the race. Wow! I guess I did push myself and it's no wonder I was only able to muster a short 8min/mile kick at the end!

Long run!

So, even though we haven't formally signed up for the 10k at the end of September, I'm training for it just so I have some goal. I decided to train as follows. I'm going to run three times a week. Two days will be 30 minutes. At least one of those will have intervals, maybe both. One day will be a long run, with a distance goal that increases every week by 0.5 miles.

So, I started the long run today with a goal of 4 miles. However, I found myself farther away from home at 4 miles than I wanted to be, so I just finished the run by running home. It ends up that I ran for 5.2 miles!! I ran for 1:02, which puts the run at about 12:00 min/mile. That isn't too crazy. That would put me finishing the 10k in an hour and 14 minutes. I certainly wouldn't be the last one across the finish line! I'd even beat the marathoners!

I think I set a pretty good pace for myself. Most of the run showed a heart rate of 170-175 bpm. That seems like a good endurance-type heart rate for me. Toward the end, my ankles were feeling a bit worn out, so it is good I didn't have farther to go.


I think this is the farthest I've ever run! There might have been one other run on a treadmill during the winter that was about the same, but this is pretty good for me! Woo hoo!
Update: That hour run was actually only 4.75 miles. So, here's a new PR!

It was an absolutely beautiful day. The slightest of breezes, 57F-62F and partly cloudy skies. Nice.

I ran to a 149bpm Podrunner mix called Runnerfunker. This might have been the first time I used the whole podcast then started with the next one!! Haa haa... So, I did listen to a few minutes of a 150bpm podcast called Square One.

Intervals!

I've been mulling over which run to participate in next. But, while I decide, I should actually be running. So, I got out this morning and did intervals. Rather than the 60sec high/120sec low intervals in NRoLfW, I did double the number of 30s/60s intervals. From what I've read, it seems like this is more of a true high intensity interval training (HIIT) workout. I think I agree. I can go all out for 30 seconds, but I can't hold that for a minute. So, when I do 60/120 intervals, I have to scale back my high intensity sections.

I ran 27:36 today for 2.42miles. That calculates out to an average pace of 11:24. I did get down to almost 7:30 for some of the intervals, though. It looks like one of the rest periods clocked out at over 17:00min/mile. Believe it or not, I was jogging during that time! Very slowly, but still...

My heart rate monitor must have lost contact during the fast periods, because the graph below shows my HR dropping precipitously as soon as those 30seconds start, then popping back up when I slow down. I think some of the intervals probably got up to about 185-190bpm, judging from the rate of decrease during the slow periods. That little dropoff with the blip at the bottom is typical of the HRM loosing contact. *sigh*


Today's choice of music was a 152 bpm Podrunner podcast called Power Trip. Nice.

AMRAP done, sub 10 minute mile!

Today started out with a mile, which I ran in 9:55! Of course, now that I sit down and type it out, I realize I forgot to dial in my 1% incline. Doh! That kind of takes some of the excitement out of it. This time, I started at 5.7mph and after about every 0.1 mile, I increased the speed 0.1mph. So, in the end I was running at 6.6 or 6.7 mph, which is pretty darn fast for me.

I did the AMRAP B workout today. I forgot my log at home, I had to wing it. I'm glad AMRAP is done. I did get sore muscles from it, but I don't feel like I did as much. Strange. I don't feel as exercised.

I will restrain myself and not complain about the person who left 45# weights on the bar today. Oops, I guess I just did. They have a sign up requesting that you unload the bar when done. I thought about making my own and taping it to the squat rack rather than on the wall.

I want to get in a 3 mile run tomorrow. I hope it's a tad warmer. It was super windy and just above freezing this morning. Not exactly what I want to run in. Unless it's raining, I'm going to have to force myself out the door for a run, since I want a little recovery time before Saturday.

This morning, as I got on the treadmill, my mind started playing tricks with me and was telling my that this mile was going to be hard (it wasn't, probably the lack of incline helped with that) and that I wouldn't be able to make it through the 5k this weekend. Darn brain! I know it's wrong, but I thought I had tamed that mental crap more.

I'm even more sure that my HRM transmitter is on the way out. My max heart rate was 205 today, which I know isn't true. After that, it sank to ~90bpm, which was also not true. I'm going to try running without it a bit, I think. Maybe I can get by without one for a while. Save money... for the Garmin 305... LOL!

Another day, another mile... and AMRAP

I was thinking about not running this morning and just doing a few minutes on the elliptical again to warm up. But, then I realized that it's already Friday and I won't be running tomorrow, probably. So, I ran a mile in 10:33 on the treadmill at 1% incline. It seemed a bit harder than normal. During the run, it seemed like my HRM was getting a little squirrelly. I wonder if my transmitter is starting to loose battery power. I think a new one is around $46 (a coded Polar T31). I guess I've had it a while now. It has served me very well. That's still a lot cheaper than buying a new Garmin that I'm drooling over after hearing all about them on the c25k.com forums. I just love gadgets, though. That's kind of the ultimate fitness gadget right now!

I have the Polar F6 heart rate monitor. It has a way to figure out heart rate zones to target. But, it always wants me down below something like 150bpm. That's just not feasible for me if I'm going to break a sweat. I should look back through the features to see what I'm forgetting to use. I like the diary it keeps of zones and times and files them away each week. I can wirelessly download to my computer. Works great.

Today, I did the A workout of AMRAP (As Many Reps As Possible) after Stage 1 of NRoLfW. I don't know if I particularly like this. The idea of lower reps - higher weights is one I like. I wasn't able to do a crazy amount of reps, since I used the weights from about session 2 or 3. When I got there to run, a guy was using the squat rack and of course did not unload it. I even saw him sitting there when he was ready to leave watching the news. And they were the 45# weights. Grrrr.

I started reading the Stage 2 exercises. One problem I see coming up is the lack of step available at my gym. Not sure how I'm going to solve that one. I could bring my own fitness step, but that would be a pain in the butt. Hmm....

Faster mile, better deadlifts

Today, I ran my measly mile in 10:22. Not horrible, but not great. I used a 1% incline and ran at 5.5mph with some 6.2mph intervals. This weekend, we are supposed to get hit by a big snowstorm, so I likely won't be running outside, unfortunately. Maybe I'll get lucky and I'll find a break in the weather. Luckily, this weather has to be on the way out and spring will arrive. I hope to add two or three days of running a week to alternate with my lifting days.

During the run, my HRM freaked out and popped up to something like 213bpm. I know that wasn't right. It went back down to 163bpm, which was in line what I was feeling. Both the treadmill and my wristband registered the heart rate, so it must have been my transmitter that was having issues. If this equipment poops out, I might consider going overboard with one of the Garmins. I've proven that I'll actually consistently use the HRM over a long period of time, so it wouldn't be a huge leap to think I would actually use an even fancier toy. Although, I don't use my Polar F6 "Own Zone" calculated heart rate ranges. If I did, I would be over it all the time! I think it wants be to max out at something like 150bpm, which just isn't reasonable for me. Maybe I should set my own limits and have it try to keep me below something like 175bpm. Otherwise, I love my Polar F6.

Today was 1B7 of NRoLfW. I increased my weights on every set. That was a good feeling, but I was definitely pushing my limits on some of them. I tried to pay close attention to my form on the deadlifts. Looking straight ahead and squatting deeper than before seemed to help.

During the second set of lunges, I picked the wrong set of weights (20# dumbbells rather than 15# dumbbells) and my body told me. On a couple of the reps, I was at the point of muscle failure. (This isn't necessarily as bad as it sounds.) When I finished the set, I looked at my notes and realized my mistake. At least that tells me I'm picking the right weights! I normally don't want to train to failure, but rather somewhat close to it. For the 3rd set, I went back to 15# dumbbells and that set went as good or better than the first! For the previous workout I had used 12# dumbbells, although the rep count was 10 for that workout rather than 8 this time.

I'm still not feeling the burn for the Swiss ball crunches. This time I used a 25# or 30# dumbbell held over my head to increase the intensity. The reps increased from 12 to 15, but that still wasn't enough. I think I get more ab work out of the prone jackknives, which also use the Swiss ball.

My hips feel well worked today. It's a good feeling, not an alarming one. I wonder if the deeper squatting is helping that? I just hope it means my hips are getting stronger. That would be a good thing.

I've started looking at 5k races coming up. There is one in a couple weeks. I don't think I'm going to participate in that one. I'd have to drive about an hour to get to it. There is one on the 25th of April that I'm seriously considering. They even have a 200m fun run for kids. I think my son would enjoy that. So, the question becomes, will I be ready for a 5k in three weeks?? I'll have to look into that. The positive about that one is that I know the route and I know it's pretty flat. I ran a 4k race there last year before I finished C25K.

Swimming

Due to bad weather and my sore knee, I skipped a few workouts. Last night, I stayed in the town where I work to avoid traveling in the blowing snow in the morning. So, this morning I got up and swam instead of my usual workout. There were a few things I noticed. I used my HRM and noticed since you swim in a prone position, my heart rate isn't as high until I stand up. In general, I didn't get my heart rate up very high, since I found that kicking in the water hurt my knee. It hurt a lot more than running and lifting due to the lateral motion. So, instead of swimming the whole time, I walked back and forth in the water and also did some laps just swimming with my arms. Not the most intense workout, but it was a nice change-up. I hope to get back to normal workouts soon, though.

I really need to focus on my eating. I've been doing very poorly lately. I really need to drink a lot more water, especially.

Started a lifting program, sore knee

Now, in addition to running, I'll be doing a lifting program from the book New Rules of Lifting for Women. I did the first workout today. I messed it up a little bit by not alternating one of the sets. I also didn't use as heavy of weights for the squats as I could have. But, it was a new exercise, so I do still need to get used to it. The 30 degree pushups where hard. I had to decrease the reps. My gym didn't have a good step for the step ups and my hands could barely hold the 25# dumbbells through 30 total reps. Afterwards, I didn't feel like I worked that hard, but I will build up over time. It's a six month program, so I will be at it for a while!

Before the weights, I did an interval session on the treadmill. This was the first time I had really done such a thing. I walked a bit then did (approximately) 1 minutes at 6.5mpg alternating with 2 minutes 5-5.5mph all with a 1% incline. The 6.5mph felt like an end sprint to me. However the 5.5mph seemed a lot slower after doing the 6.5mph. I did this for almost 15 minutes and ran 1.3 miles. Not a long distance, but I do see how doing intervals once a week or so can improve your speed.

After the weights, I stretched using the Precor stretch trainer.

For the past few days, I could feel a mild soreness around my knee. I didn't feel it when walking normally, but any slight turn or twist and I could feel it. After my workout today, it's definitely more sore. I'm not sure why. I haven't been running much this past week. I don't know that I did any one thing to make this hurt. It's a mystery! I have it wrapped and I think I'll put a hot pack on it for a while.

I couldn't find my heart rate monitor or my headphones today. Luckily, I didn't need them as much. Of course, after my workout I found them right away, very near to where I was looking. argh.

OMG - I ran for an hour!!

Since it's starting to snow here, I had my first run using my new fitness club membership. I picked one of the treadmills, the one near the fan. At first it was cold, but I was really glad later on that I had the breeze! After walking for 0.2 miles, I upped the speed to 5.0 miles/hr with 1% incline. The machine picked up my HRM right away and it worked the whole time. I appreciate that. Over the run, I changed the speed up and down between 4.5 and 5.2 miles/hr. As I got close to 3 miles, I felt like quitting, but then I figured I should at least do 3.1 miles (5k), but when I got there, I realized I felt great and decided to keep running. Plus the guy running on the treadmill to my side quit right about then and I didn't want to seem like I was quitting because he was. (I'm silly, ok?) So, I kept running. I had Comedy Central on and some good shows were on. Before I knew it, I had run for 51 minutes. I figured, I was so close to running for an hour, why not keep going? I guess the treadmill is set to only work for an hour, so at about 56 minutes, I had to make it keep going. I made it to an hour!! It probably wasn't a good idea, but it's done. I'll give myself the proper rest, I swear. In that hour, I ran 4.75 miles! That's the farthest I've ever run. Sure, that's not fast, but for me it's far! I kept my heart rate between 172 and 175 for most of it.

Afterwards, I had a good stretch. They had a stretching machine. It was pretty good, especially for back stretches. I think I know now what I was doing wrong for the leg stretches. I'll have to correct it next time.

No bunnies today ;)

Kick the Couch and business trip

Last Saturday I participated in the Kick the Couch 5k (http://worldwidefestivalofraces.com/) and came in at 37 minutes. My son was being cranky at home, so I told him he could ride his bike along side me. That probably slowed me down, especially toward the end where he kept stopping to complain, but probably not running for a week beforehand slowed me down even more. It was interesting to think that people all over the world were running at the same time.

The next day, I went off on a business trip. I spent 5 hours walking around the Fine Arts Museum in Houston, which totally wore me out. There was no way I was going to run after that. I actually had sore leg muscles after that.

The hotel I was staying at had a nice set of treadmills, so I got in two runs on those. The first day, I also did a good circuit with the free weights. I actually remembered how to do a lot of lifts. They did have some weight machines, but not a full set. I think I prefer free weights anyway. The runs were good. This time, I ran the speed I wanted rather than going off of my HRM, so I got up into the 170s. The treadmills could read my Polar HRM (as did the others I used on my previous business trip). But, they weren't as reliable as my wrist watch at correctly filtering the signal. Towards the end, I got sweaty enough that I think the band slipped a little and didn't read at all. That's annoying, but I didn't feel like reaching up under my shirt to adjust the band with a colleague running on the next treadmill over.

On the trip, I stopped at a book store and bought No Need for Speed. I just barely started it, but it sounds like just what I need to stay interested in running. Now that it is getting colder, I'm starting to wonder if I want to join a fitness center for the winter so I have a treadmill for those days when I don't want to go outside. I don't know. In the past, I've used aerobics DVDs in my basement. That worked well, but I would also like to keep running. Maybe I'll run outside when the weather is ok and do DVDs when it is not.

Awesome W2D1

Today was one of those days where the stars aligned. Outside of a small hiccup that my first attempt to download this week's podcast ended in a corrupted file, a fact I didn't realize until I was walking out the door, things went really well today. I guess that beer I had at dinner didn't slow me down.

Today was the perfect temperature: 61F. A slight breeze. I felt strong and ran well. Also, I LOVED this week's music. DJ Beatsmith said it is House music week. I'm not up on all the different nuances in electronic music, but I know now that I like House music! The only problem is I kept getting the urge to dance or shake my booty while running. That would not have been a pretty sight. Although, I did walk with an attitude during the cool down walk! I think I'll do all three days of this week's intervals since I like this music so much.

I ran a different route tonight. One path I took is right by a busy road. I ran down it one way on the side of oncoming traffic and couldn't see the path at all. It was like jogging blind. I knew the path was there, so I just had to hope there wasn't anything to trip over! When I got down the hill and back up the next, I turned around and went back the way I came. Going with traffic made all the difference in the world.

Today while running I even got a honk from a car that drove by. One time my friend and I were running and we got somebody whistling and hooting from their house. Pretty cool in a town where half of the people are 18-23 years of age.

According to MapMyRun.com, I went a little over 5k during my 36 minutes of intervals. 4 minutes of that is walking. I hit 5k right at about 35 minutes including 3 minutes of walking.

Another positive is that my HRM registered my heart rate correctly the whole time. I didn't need to mess with it once. Since I felt well today, I probably pushed myself a bit more than I sometimes do. My HRM registered a max HR of 199bpm and an average (including warmup and cooldown ) of 142bpm. I'm guessing the 199 was towards the end when I picked up the pace. I didn't see it go that high when I was looking at it every now and then during the rest of the run.

Well, here's to a great run and lots of endorphins! BTW, I see on Wikipedia that the release of endorphins is also referred to as "runner's high"... very appropriate, and very accurate.