So Far, So Good

I've run three times since my last post. I have to say, I really like the EVOs, despite the pain they cause. I've hobbled down the stairs for a couple of days due to sore calves. I had to put a liniment on them and everything. But it's all good. I ran in them again last night, and my calves feel fine today. Maybe they're quick learners. On Saturday, I gave my calves a break and ran 3mi in my old bricks. Talk about being aggravated. It was probably a bad run in general, but the bricks didn't help. I know I'm coming back from a long break, but I just felt so slow. It took so much effort to maintain a pace that was once easy. But it's to be expected. Unless you're Super Athlete, you're not gonna pick up right where you left off. I'm over it. I had a good run in my EVOs yesterday, where I felt almost normal. Sub 9:00 paced short runs were a distant memory. But after last night, I left the track feeling like I'd be back there sooner than I thought.

But I must confess, I've had hip irritation after my second run. It's only after a run, never during. Then a fellow runner, Dan, posted an article that may be helpful. The first injury mentioned describes what I've got going on. So I've been doing weighted side leg raises since Saturday (2x15, 5lb). I'm going to keep up with that and see how it works. I won't consider any serious mileage or races (not like I like racing) until I get that figured out.

So with the muscle soreness I had going on, I've been that much more on top of yoga. Yesterday made 9 days straight of yoga practice. And with every session, I see improvement. It's nice to be able to measure progress without having to depend on the scale. The scale hasn't been my friend lately anyway. I'm convinced it's mostly muscle. I am stronger. And I see that when I finally master a pose I couldn't do. Or improve my swim stroke. Or by doing something as simple as pushups, because Lord knows, I could only do them on my knees. I'm not busting out my jeans or running skirts, so it's all good.

Snapped a quick pic yesterday before hitting the track.

In case anyone cares, here's a recap of what I did since my last post. I'm so happy to share because I have NOT been slacking!

3/2 - Yoga: Hip Mobility (30min)

3/3 - Yoga: Power Yoga Total Body (1hr)
Swim (43:21 - 1500yd)

3/4 - 2.36mi Run (23:00 - 9:44 pace)
Yoga: Hips, Legs & Feet (43min)

3/5 - Yoga: Power Yoga Total Body (1hr)
Shimmy (21min of belly dancing)

3/6 - 3mi Run (27:44 - 9:14 pace)
Yoga: Hip Mobility (30min)

3/7 - Swim (30:45 - 1150yd)
Yoga: Wringing Out the Old (36min)

3/8 - Yoga: Power Yoga Total Body (1hr)
3mi Run - Awesome stats below :-)

Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 03/08/10 Up/Downhill: [+0/-0] Time: 05:50 PM Difficulty: 1.5 / 5.0 Weather: Fair 57 F temp; 30% humidity 57 F heat index; winds W 6 Performance Distance: 3.00 miles Time: 0:27:27 Speed: 6.6 mph Pace: 9' 09 /mi Heart Rate: 181 bpm (Avg) Calories: 335 198 bpm (Peak) Notes Cool Down = .43 Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 19m 71% 2.17 mi Zone 4 160 - 180 0h 07m 25% 0.72 mi Zone 3 140 - 160 0h 01m 3% 0.09 mi Zone 2 120 - 140 0h 00m 0% 0.02 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 29 +0' 20 6.3 -0.2 169 0 ft 2 9' 11 +0' 02 6.5 -0.1 185 0 ft end 8' 47 -0' 22 6.8 +0.3 190 0 ft Versus average of 9' 09 min/mile

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Catching Up

So I took a week off. I had a cold to get over. The remnants are still here, but I'm not using cough medicine anymore. For one, I'm totally out. I had Theraflu for day and one for night. Both are done. And two, I haven't had a coughing fit for a couple of days. I'm doing pretty good. Yesterday, I decided to get back out there. I thought I was gonna tear it up. Not so. Maybe I was too hot. Maybe it's because I haven't been taking my iron regularly. Maybe a week off was too long. Or maybe it just wasn't a good day. It can be some of those things. Heck, maybe even all of those things. In any case, I wasn't feeling it. So I ran 2mi. Walked home. Got my bike and went back out. Is that a backwards mini brick? Anyway, the ride was nice. The breeze blew the sweat off of me. It was refreshing. Today, I was thinking about running, although Mondays are off days on my new running plan. It's just that the sun was out, the sky was blue. I had the windows down, and the sunroof open. Then as I get further up 295, grey clouds are hanging over my exit. The air got cooler and everything. As soon as I enter Willingboro, the rain droplets start. So I decided to do yoga. It's been months since I've done yoga. I feel like something got adjusted or realigned. I like yoga and all. But it's a shame that it doesn't even cross my mind anymore. Maybe I need a dry erase board or something that has my workout schedule (run, bike, yoga). I'm a visual person. I'm likely to do/want it if I see it. Anyway, I did a 45min general routine. It was Kool and the Gang. And very relaxing. I can use that on a Monday after work. Who likes Mondays? So I have 3mi on tap for tomorrow. Hopefully it will feel better than my last 2. And on that note, I'm out. Night all! Activity Route: Park Elev. Avg: 29 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 06/14/09 Up/Downhill: [+75/-108] Time: 05:39 PM Difficulty: 1.4 / 5.0 Weather: Fair 73 F temp; 68% humidity 73 F heat index; winds E 8 Performance Distance: 2.01 miles Time: 0:18:00 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 223 Notes Cool Down = .42mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 04 +0' 07 6.6 -0.1 -50 ft 2 8' 51 -0' 06 6.8 +0.1 +16 ft end ** ** ** ** ** ft Versus average of 8' 57 min/mile ** Insufficient data to calculate this split

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Activity Route: Park/Hood Elev. Avg: 32 ft Location: Willingboro, NJ Elev. Gain: +27 ft Date: 06/14/09 Up/Downhill: [+328/-301] Time: 06:15 PM Difficulty: 2.7 / 5.0 Weather: Fair 71 F temp; 73% humidity 71 F heat index; winds E 7 Performance Distance: 8.71 miles Time: 0:50:42 Speed: 10.3 mph Pace: 5' 50 /mi Calories: 404 Notes I didn't hit start on my Garmin until about 1/2mi in. I completely forgot. Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 5' 06 -0' 43 11.7 +1.4 -23 ft 2 5' 45 -0' 04 10.4 +0.1 +3 ft 3 5' 45 -0' 04 10.4 +0.1 0 ft 4 5' 56 +0' 06 10.1 -0.2 +10 ft 5 5' 52 +0' 02 10.2 -0.1 +10 ft 6 5' 49 -0' 00 10.3 -0.0 -10 ft 7 7' 17 +1' 27 8.2 -2.1 +36 ft 8 5' 16 -0' 33 11.4 +1.1 -23 ft end 5' 42 -0' 07 10.5 +0.2 +23 ft Versus average of 10.3 mph

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NYRR NY Mini 10k - My 300th Post

I've been putting this off. I've been sick and tired. And I haven't been to work for two days. Anyway, it all started in the middle of last week when I woke up with a sore throat. A sore throat always develops into something more. Come Saturday night, my throat had it's own heartbeat. I was "sleeping" on my aunt's couch. She didn't have any cold medication. I was in pain, I was congested. And I certainly couldn't sleep. I dosed off around 5ish. My alarm rang at 6:30. I somewhat considered calling Michelle and canceling. We were gonna meet up because she had my race bib and chip. I drank some ginger tea, grabbed some cough drops and a banana for the road and hoped for the best. I was worried that I'd be cold on the train. NYC trains have bumpin' AC. I was wearing a running dress with my arms out. And I'm always cold, being anemic and all. I get to the park, use the potty. Luckily, this time I was second in line. Then off to find Michelle. So many people in Columbus Circle. I wasn't sure how I'd spot her. Then all the sudden, through the crowd, I see a familiar tattoo. It's Michelle! How I spotted the tattoo on her leg before I spotted her is beyond me. Oh, and Cris was there too. He took awesome race pics. Check out his blog if you wanna see. We head over to the corral and Diane sees me. I met Diane at the Healthy Kidney 10k on 5/16. She's the one who started running at 40 but looks like she's been doing it since birth. Okay, so we're in the corral burning up. I don't care what BimActive says, it was warmer than 72. We were all sweating and complaining. Luckily, I brought my visor. Now I know to never leave home without it. It's good for blocking rain and sun. So we start running, Michelle tells me to go on. I stick with Diane for most of the race. We run about the same pace. That's cool because I've never run with anyone before. She's a trooper too. She was showing us young folks how it's done. I think I started out so fast because I trying to keep up with her. Anyway, it's hot, I'm sick, I'm lacking sleep and I'm wondering how I'm gonna make it to the end. I skipped all the water stops except the last one. Bad idea on my part. I normally won't drink anything on a 6 mile run. Of course, I normally won't force myself to run if I feel like crap. And we all know that I will cut a run short with the quickness if I get too hot. The only thing that kept me out there was knowing that I was in a race. Diane and I part ways at the water stop somewhere after mile 4. She came prepared with her own water, so she went on. I was so glad that there was water and Gatorade at the stop. Of course I walked through. We all know how bad I am at drinking while running. And I needed a break. I was burning up! I was miserable. From then on, I talked myself into finishing the race. And talked myself out of not walking. I decided to just slow down. I can do that, right? Okay, so the end is near. Those damn signs 800m to go, 400m to go, 200m to go. I hate those signs. It makes the race that much longer. For real. Just stop it. It didn't make me go any faster. I did however run faster after seeing the finish ahead. That's all I care about. Finishing. Oh, and not dying. My official time was 57:20. Almost a minute slower than my first 10k. That's not bad considering how I was feeling. Actually, that's pretty good. It's over and I can barely think. I was lightheaded. I needed to sit down. Michael, Diane's husband, noticed that my hands were shaking. Yeah, I should have sat this one out. While sitting on a shaded bench, Liz spots me. It's a small, small world. We get in some post race pics. And after I gather myself, set out to get some brunch with Michelle and Cris. But first, I must return my race chip. I never know where to find those people. All in all, it was a good day. The actual race was horrible. But I loved meeting up with my new running friends before and after the race. I'm not a people person in the least bit, but runners are awesome. Such nice people. I love y'all! Rock on! Run on! Me and Michelle before race start Me, Jennifer, and Diane The happy couple, Diane and Michael Liz and Me Liz, Me and Michelle Activity Route: -- Elev. Avg: 82 ft Location: New York/Central Park, NY Elev. Gain: +3 ft Date: 06/07/09 Up/Downhill: [+390/-387] Time: 09:05 AM Difficulty: 2.6 / 5.0 Weather: Fair 72 F temp; 57% humidity 72 F heat index; winds Vrbl 6 Performance Distance: 6.35 miles Time: 0:57:26 Speed: 6.6 mph Pace: 9' 03 /mi Calories: 706 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 13 +0' 10 6.5 -0.1 +13 ft 2 8' 51 -0' 12 6.8 +0.1 -3 ft 3 8' 37 -0' 26 7.0 +0.3 -56 ft 4 9' 06 +0' 03 6.6 -0.0 +78 ft 5 9' 06 +0' 03 6.6 -0.0 -56 ft 6 9' 12 +0' 09 6.5 -0.1 +20 ft end 8' 56 -0' 07 6.7 +0.1 +7 ft Versus average of 9' 03 min/mile

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Run 10/14/08 and Bike 10/15/08

Run 10/14/08 Talk about being annoyed. So I go out feeling rested and such. And as I head into mile 3 the right head of fibula starts to bother me. I was supposed to run for 45min but stopped short because it just kept getting worse. Looking at the splits, you can tell something was bothering me. It just pisses me off because I never know when it's going to bother me. Some days I'm 100% and nothing bothers me at all. I don't know. I'm just annoyed. Maybe it was the track. Who knows. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/14/08 Up/Downhill: [+55/-55] Time: 06:34 PM Difficulty: 1.6 / 5.0 Weather: Fair 69 F temp; 65% humidity 69 F heat index; winds Calm Performance Distance: 3.38 miles Time: 0:33:37 Speed: 6.0 mph Pace: 9' 56 /mi Heart Rate: 177 bpm (Avg) Calories: 377 190 bpm (Peak) Notes Cool Down = .4mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 22m 65% 2.22 mi Zone 4 160 - 180 0h 11m 33% 1.11 mi Zone 3 140 - 160 0h 00m 2% 0.07 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 58 +0' 02 6.0 -0.0 162 0 ft 2 9' 30 -0' 26 6.3 +0.3 183 -4 ft 3 10' 14 +0' 18 5.9 -0.1 184 +3 ft end 10' 05 +0' 09 5.9 -0.1 186 0 ft Versus average of 9' 56 min/mile

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Bike 10/15/08 I woke up with the worst headache. I stayed in bed for a good portion of the day. I napped for an hour or two and didn't feel any better. It's a nice day, with our little Indian Summer and all. And I wanted to get out and do something. Maybe some fresh air and sunlight will do a body good. But first, I went to Produce Junction to hook up some veggies for tonight's dinner. Yeah, I'm on a roll with my cooking. I've been really lazy with my food the past few weeks. But I'm actually gonna do a lil sumthin' sumthin' tonight. I'm in the mood for soba noodles with veggies, browned tofu and some type of tahini sauce. That reminds me, I'm running low on miso. So I got back, threw the veggies in the fridge and headed out to the park. I like the park for running but for biking, not so much. The bike path is full of joggers and walkers. You can easily walk or run around somebody. It's not so easy on a bike though. A couple didn't hear me coming at all. I had to say, "Excuse me," so I wouldn't run them down. There was really no where for me to go really. I left the park and road around the 'hood with no route in mind. I didn't know where I was going and I didn't care. I don't mind riding on the same streets. It's a completely different story running though. It's a pain to see the same thing over and over again on foot. Anyway, I'm thinking I'll try to run a bit tomorrow and see how the fibula thingy feels. Wish me luck. Activity Route: Park and around the way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -19 ft Date: 10/15/08 Up/Downhill: [+344/-363] Time: 04:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.35 miles Time: 1:10:52 Speed: 9.6 mph Pace: 6' 15 /mi Heart Rate: 124 bpm (Avg) Calories: 490 151 bpm (Peak)

Cutting it short

I was scheduled for 5mi but it just wasn't in me. Good thing I stopped when I did. I felt light headed as soon as I stopped. I wanted to fall out in the woods to rest, but I didn't. Instead, I stood for a few seconds before I felt well enough to mosey on home. Look at my max heart rate. I just wasn't feeling right. Usually I just breathe deeper and I'm good to go. But I just couldn't catch my breath. I don't know. It could be a combination of things. I've been tired and headachey (I'm convinced it's work related). That explains why I skipped Monday's and Tuesday's runs (Saturday's 8miler was skipped for a whole other reason though). And I've been craving fried food. But the worst part is that I've been too tired to cook and I haven't worked a veggie into my meal plan (What meal plan?). My period is due soon so I think that's part of it. But I've run better than this on my period. So I'm thinking that with my diet being crap, it's just not my day. My last mile was horrible compared to mile 3. So why don't we call this a bootleg tempo run and call it a day. I'm going to shower and chill out for the rest of the day and hopefully put this crap run behind me. Music: Endangered Species Remixed by Nickodemus I've had this album for months and I'm just now getting around to it. I love music, but I'm so bad when it comes to listening to something new. Usually I get in the mood to hear one thing over and over and over again. So today, I went with something new to me. It's a pretty decent album. Check it out. Activity Route: Park Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: -30 ft Date: 09/03/08 Up/Downhill: [+104/-134] Time: 10:53 AM Difficulty: 2.0 / 5.0 Weather: Fair 76 F temp; 73% humidity 79 F heat index; winds Calm Performance Distance: 4.00 miles Time: 0:37:47 Speed: 6.3 mph Pace: 9' 27 /mi Heart Rate: 176 bpm (Avg) Calories: 445 202 bpm (Peak) Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.07 mi 2 111 - 130 0h 02m 7% 0.26 mi 3 130 - 148 0h 01m 3% 0.12 mi 4 148 - 167 0h 05m 13% 0.53 mi 5 167 - 185 0h 10m 26% 1.05 mi (none) out of range 0h 19m 51% 2.08 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 50 +0' 24 6.1 -0.2 144 -52 ft 2 9' 26 -0' 00 6.4 +0.0 179 +29 ft 3 9' 06 -0' 20 6.6 +0.2 190 -30 ft end 9' 24 -0' 02 6.4 +0.0 196 +23 ft Versus average of 9' 26 min/mile

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