Thursday, July 19, 2012
Today was only a 3 mile run, so I didn't bother to get up early to run. It was about 80 degrees and 94 percent humidity at the time I left.
Been walking and running a lot lately, as a means of coping with the heat/humidity down here in Florida- well, not just the heat, but I don't want to get injured either . I haven't run a training run continuosly in quite a while. So, I made a spur of the moment decision to run "all the way" for my 3 miler this morning.
I'd originally planned on doing 4 min run and 1 min walk. Those who read my blogs regularly, know I'm doing my first marathon in November and that I am not a spring chicken, so I have to train carefully and slowly.
I felt relatively good at my 4 minute mark, so I thought, "you can go a little longer, it's been a while of run/walking training, so let's just run a bit longer today". Then "what the heck, let's see if I take it easy, can I do this itty bitty 3 miler all the way".
Just kept running and watching the HR monitor, want to be careful. Paying attention to my knees and feet - so far not any great deal of pain. Getting tired, but still feel okay. Not exactly a race pace, but maybe 90 percent effort.
The distance ticks off, my GPS watch tells me I am having a great run. Pushing on I finally, arrive at the 3 mile point and walk a block or so home. Tired but not exhausted.
I had hit the start button on my GPS watch when I left the house, and then walked for a few minutes to warm up and just add that into my workout distance. But, I also used the iPhone app Hal Higdon Marathon program which tells me how far to run, and at what pace, each day. I had hit the start button on the iPhone when I started to run., a few minutes after I left.
Hal Higdon says I did 3 miles in 28 minutes - woohoo, if that is accurate, but it seems a trifle faster than I think I really did.
My GPS says I did 3.24 total in 34 minutes 6 seconds, including my walking warm up. So, another woohoo. No matter which one I believe - I totally kicked butt on the weather. I own hot weather. I laugh at hot weather.
Can't wait for my 9 miler on this Saturday to kick hot weather's butt again. And you just wait, Cool Weather, your day is coming....
Take care, and have a great day. Thanks for reading.
Friday, July 13, 2012
Do you take your car to a car wash and have it washed and detailed?
Do you use a riding mower or even worse a lawn service?
Do you take your car everywhere you go, even two blocks or a mile away?
All of these, and many more are things you can do to get exercise naturally, like our parents and grandparents did.
I wash and wax my own car. It feels great when I am finished, the endorphins are flowing and I saved some money. Think about the work to wash, apply wax, and then remove it. Wow, what a nice workout.
What about those who mow there lawns on a riding mower come in the house and jump on the treadmill for a half hour or more. Huh! What's that all about? Don't spend your money on a lawn service AND a gym membership. It doesn't make sense to me. Mow and trim your own lawn in the time you allocated to grabyour gym clothes, drive to the gym, workout, shower and drive home.
My Credit Union is 3 blocks from my house, I used to drive there. Why? I can walk there in maybe 5 minutes. Okay, I didn't time it, but it doesn't take long. Why would I waste gas and lose an exercise opportunity to drive there?
Just some thoughts I had while washing my car this morning.
Have a great day. Now go wash your car.
Wednesday, July 11, 2012
Today was, according to my race plan, supposed to be a bit harder day. Only 3 miles, but with some effort.
So, I got out the door, and hit my start button and started walking. I have been incorporating my warm up into my training days lately. Walked for a minute or two, and took off. It was 80 degrees and 79% humidity, not exactly ideal conditions for running.
After a mile I walked for a few seconds, then continued on, upping my pace when I felt I could. I was trying to go by the program and make this a harder run. When Hal Higdon told me I had only one more mile to go, I rested by walking again for a bit. Then took off - increasing my effort as best I could.
For a frame of reference, I am not fast, but competitive in my AG. My PR for a 5K is 26:05.
Imagine my surprise when I clicked the stop button and I found I had run 3.06 miles in 32:55 minutes. I did the math. That included my walking warm up and a couple of short walking breaks. Not a race pace effort, either, just pushing myself a bit.
The temp had only increased to 82 by the end of my training run, so no big difference there. But, I had a dang good time for the temp and humidity.
I am posting this blog to reaffirm that training works, and to remind myself, when I get tired and have negative thoughts, that good days, such as today, may be just around the corner.
Still shaking my head in surprise that I ran so well today.
Thanks for reading and have a great day. Get out there and run!
Tuesday, July 10, 2012
Embrace the heat.
Or, you could go watch TV in your air conditioned home and wish you were a runner.
Saturday, July 07, 2012
Well, I did my 16 long slow miles today, the humidity was through the roof, but only got to 85 degrees before I finished. 16.03 M to be exact.
At the completion of the run, I had severe leg cramps. Even after icing down, and massaging, the cramps continued. I took ibuprofen and had an ounce of blackstrap molasses, for the potassium rush. I feel better now, but it was fairly painful for a while there.
This was a very difficult run for me. My pace was slow and I lacked energy throughout the run. The only thing keeping me going was will power, and as it turned out, I should have "listened to my body" and not done 16 miles today. But who's to say when the body is lying? So, I toughed it out and finished.
I drank huge amounts of water and gatorade, and ate well, so I am confident I met my intake needs on this run. But this 65 year old body apparently had not yet recovered from last weeks 15 mile run and the earlier runs this week.
Trial and error, that's what the long runs are for, right?
I am going to officially start my marathon training this week and for that reason, I will necessarily be cutting my mileage anyway. But now I know, as the long runs get longer, like 15, 16 and 17 miles I will not do them every week simultaneously, but rather, do 15 one week, then 9 or 10, then 16 then 9 or 10, and so on. Hopefully that will allow more recovery time.
But, hey! I am damn proud to have done another "longest run so far" today, even though I paid a price. I learned something today, and it was a big win for me, all around.
Thanks for following my progress. Spark people are the best, you all encourage me to do better and improve on every run.
Have a great day!
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