Run 2/14/09

Today could have easily been a disaster. For one, I didn't eat well yesterday or today. Before I went out, I had Yerba Mate chai and Trader Joe's version of Honey Nut Cheerios. I threw some peanuts and raisins in a sandwich bag and headed out. Yes, bootleg trail mix would be my fuel. And two, it didn't help that I had to carry my 140+ pound self along with all my burdens. I've had some stuff on my mind and this is the first run that I actually took all of it with me. Running usually clears my mind. But that didn't set in until about 5 miles in. And just when I'm feeling pretty decent, my mp3 player shuts off. There was no way I was going to attempt finishing up with no music. I desperately needed a distraction. So I had to stop for a couple seconds to turn it back on. Next thing I know, I have 8 miles under my belt and just about 1 mile to go. Let me just tell you that the last mile was the worst. Most of it felt like it was uphill. It's hard to have a strong finish when you start mile 9 going uphill. But I did pretty well. I set a goal for a 10:00/mi. And I was afraid I wouldn't meet that goal with the way I started out. But it usually takes me a couple miles to get warmed up anyway. Sometimes the longer I run, the better my overall pace. For example, I ran 5k this week at a pace of 9:36. But I ran 7 miles last week at a pace of 9:27. Anyway, enough about that. To sum it up, I ran 9.15 mile in 90min (9:50 pace) and I'm damn proud of myself. And now, I must eat. I have a serious calorie deficit going on. Enjoy your weekend! Activity Route: Park Run Elev. Avg: 25 ft Location: Willingboro, NJ Elev. Gain: -55 ft Date: 02/14/09 Up/Downhill: [+351/-406] Time: 02:05 PM Difficulty: 2.7 / 5.0 Weather: Mostly Cloudy 41 F temp; 35% humidity 41 F heat index; winds NW 5 Performance Distance: 9.15 miles Time: 1:30:00 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 177 bpm (Avg) Calories: 1026 189 bpm (Peak) Notes Cool Down = .72mi 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 56m 62% 5.76 mi Zone 4 160 - 180 0h 38m 42% 3.85 mi Zone 3 140 - 160 0h 03m 3% 0.29 mi Zone 2 120 - 140 0h 01m 0% 0.08 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 +0' 20 5.9 -0.2 149 -56 ft 2 10' 07 +0' 17 5.9 -0.2 174 +36 ft 3 9' 54 +0' 04 6.1 -0.0 175 -30 ft 4 9' 46 -0' 04 6.1 +0.0 182 +7 ft 5 9' 53 +0' 03 6.1 -0.0 181 +7 ft 6 9' 41 -0' 09 6.2 +0.1 182 -20 ft 7 9' 41 -0' 09 6.2 +0.1 186 +36 ft 8 9' 49 -0' 01 6.1 +0.0 182 -33 ft 9 9' 40 -0' 10 6.2 +0.1 185 +7 ft end 8' 50 -1' 00 6.8 +0.7 183 -9 ft Versus average of 9' 50 min/mile

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Freakishly Flexible 5k

One of our Runner Blogger Friends, Nancy, got some not so good news last week about an injury that may keep her from running for good. I really hope not. USJogger decided to arrange a virtual 5k in her honor. Nancy is cool peeps, so why not? We're supposed to run on or around Valentine's Day. I opted for around. For one, today's schedule called for a 30min run. Two, I already have a 90min run scheduled for V Day. And three, my energy levels have gone down this week, so any run after today may be canceled and replaced with much needed sleep. Gotta get it in where you can fit it in. Right? So today it was. And on that note, please join me in giving a shout out to Nancy. I hope you have a speedy recovery. And I really, really hope that you and running kiss and make up. I'm sending good healing vibes your way. Activity Route: Track Run Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 02/10/09 Up/Downhill: [+3/-3] Time: 06:57 PM Difficulty: 1.5 / 5.0 Weather: A Few Clouds 49 F temp; 70% humidity 49 F heat index; winds Calm Performance Distance: 3.11 miles Time: 0:29:51 Speed: 6.2 mph Pace: 9' 36 /mi Heart Rate: 170 bpm (Avg) Calories: 344 190 bpm (Peak) Notes Cool Down = .32mi 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 08m 26% 0.86 mi Zone 4 160 - 180 0h 20m 66% 2.09 mi Zone 3 140 - 160 0h 05m 18% 0.55 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 01 +0' 25 6.0 -0.3 154 0 ft 2 9' 29 -0' 07 6.3 +0.1 177 0 ft 3 9' 25 -0' 11 6.3 +0.1 180 0 ft end 8' 45 -0' 51 6.8 +0.6 182 0 ft Versus average of 9' 36 min/mile

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Here's to Mark

I was scheduled for 25min today. But I decided to switch it up a little bit after talking to Michelle. She told me that one of our Runner Blogger Friends, Ted, lost his brother on this day a few years back (I do remember reading about it a while ago on his blog somewhere). I don't know Ted very well, but his blog is in my Google Reader and from what I've read, he seems like a great guy. A lot of his posts bring a smile to my face. The least I could do is dedicate today's run to his brother. So here's to Mark!! Activity Route: Track Run Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 02/09/09 Up/Downhill: [+6/-3] Time: 06:29 PM Difficulty: 1.8 / 5.0 Weather: Fair 35 F temp; 56% humidity 35 F heat index; winds Calm Performance Distance: 3.00 miles Time: 0:28:28 Speed: 6.3 mph Pace: 9' 29 /mi Heart Rate: 165 bpm (Avg) Calories: 331 186 bpm (Peak) Notes Cool Down = .17mi 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 01m 5% 0.18 mi Zone 4 160 - 180 0h 22m 76% 2.28 mi Zone 3 140 - 160 0h 05m 19% 0.56 mi Zone 2 120 - 140 0h 00m 2% 0.06 mi Zone 1 100 - 120 0h 00m 0% 0.02 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' 45 +0' 16 6.1 -0.2 152 +3 ft 2 9' 43 +0' 14 6.2 -0.2 169 0 ft end 8' 59 -0' 30 6.7 +0.4 176 0 ft Versus average of 9' 29 min/mile

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7 on the 7th

I was scheduled for 75min of running. But I found out about the 7 on the 7th virtual race going on today, and figured I'd do that instead. For the most part, I wanted to see if I could beat my time of 1:08:47. I was pretty nervous just thinking about it. I wasn't sure if I'd be anywhere close to my previous time. For one, I haven't run that distance since August. Two, I was running a lot more, more consistently back then. And let's not forget that I've been running indoors for the past couple of weeks. Oh, and I could have sworn that I felt a lil something going on with my right head of fibula this week. So yeah, I had a whole bunch of reasons to be nervous about beating my time. So I head out to the park. The entrance was blocked off. I went around it and continued into the park. After running for a bit, it became clear why the park was blocked. From what I could tell, the road and path were not shoveled. The clear parts were melted by the sun. Don't get me wrong, most of it was clear. But the parts that weren't, I almost busted my ass on. I spent the first mile detouring from the path, through the snow covered grass, to the road, over some icy, slushy patches. I was surprised that the first mile was as fast as it was given those conditions. I forgot to mention that I stopped in the first mile for a potty break. It didn't make sense because I peed three times before I headed out. I guess hydration wasn't an issue. Who knew that Yerba Mate chai and a grapefruit would have me running back and forth to the bathroom. Okay, so I would love to give the breakdown of miles 2, 3 and 4. But honestly, I don't remember them. They went by quickly. And for the most part, I told myself not to worry about negative splits, but to just concentrate on beating my time. I was hoping for a 9:40 pace. Once I began heading into mile 5, it was clear that I'd beat my time even if I decided to slow down a bit. Hey, as long as I didn't walk, it was gonna be Kool and the Gang. I was so proud of myself, smiling and greeting everyone I saw (runners and walkers). I even had a brief conversation with a fellow runner when I had 2.3mi to go. Yeah, I checked Garmin at that point, because he asked how far I was running. He asked if I ever raced. No, but I plan to. He wished me a good run, or somesuch. He was cooling down while I was running away, so I'm not sure of all he said. But it was positive. It was cool. I've never socialized with another runner in the flesh yet. I need to work on that. Okay, so 2mi to go. I can pick up the pace for 2mi, right? I looked down and saw that mile 6 took 9:17. Then I thought, no way can I keep that up. Mile 7 definitely will not be a negative split. Maybe I can try to hover around 9:00. We'll see. And it was clear to me that I would finish up the run on the slippery, icy, slushy part. Damn, that's going to slow me down. So I thought. Well, let me just say that it surprised the heck out of me to wrap up the last mile in 8:54. What in the world? Oh, and my time was 1:06:08. So yes, a PR it is. GO ME!! Activity Route: Park Run Elev. Avg: 24 ft Location: Willingboro, NJ Elev. Gain: -30 ft Date: 02/07/09 Up/Downhill: [+229/-259] Time: 01:06 PM Difficulty: 2.4 / 5.0 Weather: Fair 52 F temp; 42% humidity 52 F heat index; winds S 8 Performance Distance: 7.00 miles Time: 1:06:08 Speed: 6.3 mph Pace: 9' 27 /mi Heart Rate: 178 bpm (Avg) Calories: 797 193 bpm (Peak) Notes Cool Down = .90mi 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 41m 61% 4.37 mi Zone 4 160 - 180 0h 24m 36% 2.53 mi Zone 3 140 - 160 0h 04m 6% 0.36 mi Zone 2 120 - 140 0h 02m 3% 0.12 mi Zone 1 100 - 120 0h 00m 0% 0.03 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' 37 +0' 10 6.2 -0.1 153 -36 ft 2 9' 43 +0' 16 6.2 -0.2 176 +17 ft 3 9' 38 +0' 11 6.2 -0.1 178 +10 ft 4 9' 25 -0' 02 6.4 +0.0 182 0 ft 5 9' 33 +0' 06 6.3 -0.1 183 -10 ft 6 9' 17 -0' 10 6.5 +0.1 185 -10 ft 7 8' 54 -0' 33 6.7 +0.4 190 0 ft Versus average of 9' 27 min/mile

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Run 2/4/09 and a goal

I don't know why, but I woke up with a sore back. No, it's not like I pulled something. It feels more like I did an exercise that targeted my back muscles. Running is all I do. And it's not at all related to running. How do I know? Because I didn't feel anything during the entire 60min run. I guess this means chamomile tea for a nightcap.

Today's run wasn't as enjoyable as the others. But it was still pretty decent. I felt more tired and slower. Of course, I have no stats to measure. But I'm pretty sure I didn't cover as much ground as I did last time I ran 60min. The good thing is that not once did I tell myself to cut it short. Instead, I told myself to slow down. It was just important that I meet today's goal. I figured that I'd be too beat to pick up the pace at the end, but I got energy from somewhere. It actually felt good. My legs are ready for speed. My lungs, on the other hand, are still playing catch up. That's okay though.

So I decided that I have a goal pace in mind. I would like to consistently run sub 9:00 miles. Actually, 8:30 miles would work. Who knows if I'll actually meet that goal this year. I do know that since I've been running (and I'm still pretty much a noob), my pace has improved drastically. When I started the Couch to 5k plan (July 2007), it took about 13min or so to complete a mile. Now the majority of my runs are in the 9:30-9:45 range. And I've had just a couple sub 9:00 miles. I'm thinking that if I continue to run consistently, I should be able to reach that goal. The question is "When"?

Run 2/3/09

I'm doing pretty well with getting my runs in. I haven't missed a run in two weeks. The whole packing a bag thing for the Y is really working for me. How could I not go if I have to pass the exit on the way home? That would just be so wrong. I should be getting some runs in outside soon. It's supposed to be 50° or so on Saturday. And it's supposed to be pretty decent next week. So I won't send hate mail to the ground hog just yet, although it snowed today.

Anyway, the run was pretty good. The more I run (consistently), the better I feel. I feel stronger. And I have an improved body image. Isn't it funny how all the sudden you feel fat and out of shape when you've missed a couple runs? I guess that's what happens when you're lacking in endorphins. And when I start running again, my legs are more toned, my butt looks tighter, my stomach is flatter. I'm sure it's all in my head. Who loses muscle tone in two weeks?

Back to the run...I enjoyed it. I'm really enjoying it. And I've been playing the same album for a week or so now. Usually, I need to switch up. But this album is really working for me. I snap my fingers to certain tracks while running. People probably think I'm crazy, but they'd snap too if they had such good music. When my song comes on, I just pick up the pace with little effort at all. It's just a good feeling. I just hope this continues to feel like this. I've had weeks of busted ass runs. But I'm sure it was my fault for not running consistently. It's almost like starting over when you haven't run for a bit. When you do come back to it, it's always harder than it needs to be. And once you get through that, it's all good. I'm actually looking forward to not hating tomorrow's 60min run. Let's hope it stays like this for a long time.

Run 2/2/09

Note to self: Don't forget to pack your sports bra the next time you head off to the Y.

I was kinda nervous that there would be a disaster running around in a strapless bra. Luckily, the girls stayed in place. Good bra, good bra. Other than that, the run was Kool and the Gang. It went by so fast. If I blinked, I would have missed it. I guess that's what happens when your last run is running a million laps for 60min. Today was only 20min. When I checked my watch, I only had a minute to go. Dang, where did the time go? Then I quickly sped up to do my fast run thing. I'm sure one guy thought I was chasing him. His average pace makes it look like I'm walking. But not at the end. I was on his heels. That's right, I'm coming for you sucka.

Anyway, that's all for now. I am absolutely starving and I so need to rectify the situation posthaste. Have a great night!

Run 1/31/09

So I did it. I spent one hour on the indoor track without losing my mind. And I actually enjoyed it. It was one of those runs where you want to keep on going. I felt strong. Oh, and I wore my IRUNLIKEAGIRL shirt. I always feel like Super Girl or something when I wear it. It's like, "Yeah, I'm a girl, I'm strong, I'm running, and I'll outrun all of you! And what?!?!" Anyway, I'm trying to make it a habit to do a full on run at the end. So I'm running at an pace that I can easily maintain throughout the run, so that I have enough reserved to kick it up a few notches at the very end. I haven't broken out into a full on sprint, but I'm pretty fast. At least I think so. Jamaicans racked up medals in the last Olympics. Maybe it's in our blood. Yeah right, I wish. I don't know anyone in my family known for speed. Heck, I don't think anyone in my family runs. Oh well. I guess I'll continue to train. And maybe one day I'll surprise myself with how fast my easy pace has become.

Anyway, I'm going to read a book. Yeah, it's a wild Saturday night. Enjoy your weekend.

Run 1/29/09

So so tired. But with my bag packed and all, I headed to the Y. I was just hoping not to hate it. I had 45min planned. And you know what? It was a really good run. Almost magical. I was in the zone. I just wish my Garmin foot pod thingy was working so I can see how far I ran. That reminds me, I should contact them about that. Anyway, I won't have stats until I run outside again. And I don't see that happening this weekend. It's supposed to be 29° or so on Saturday. So not my cup of tea. I just hope I don't lose my mind on the indoor track. I have 60min planned and it's 18 times around for one mile. That's about 108 times around. Oh joy! Maybe I'll just run slower. Or maybe I'll be in the zone again and not even care. Yeah, I'm hoping for that.

And now, it's tea time. Chamomile and peppermint. Night all.