Big ice skating day

Friday, January 06, 2012

I was on the ice for about 90 minutes today. There were only about 4 other people on the ice, perfect to practice circles on one foot, working on inside and outside edges. The most important thing is that I learned to relax the muscles in my feet a lot more and to put my weight further back which makes it easier to turn. I do have some sore muscles in my legs and decided to not go for a run today as well. I don't want to be too sore for my long run on Saturday.
I also found some stuff I wrote down from about a year ago. I recorded a run where I was running for 4 miles at 4.5mph but my heart rate was close to 160 at the end with the average heart rate around 148. That means that I have significantly improved since then.
I'm curious to see how my longer runs will go over the next couple of weeks.

  

  Member Comments About This Blog Post:

KKINNEA 1/6/2012 1:08PM

Smart plan to save for the long run - ice skating sounds like plenty of activity for today! Report Inappropriate Comment

SAFETYSUE 1/6/2012 2:38AM

LOVE HOW ACTIVE YOU ARE!!! I used to ride hunter/dressage for years. Ran a lot of races, 4-H horse club leader, stay at home Mom, and fire fighter. I fell from a fire engine and was paralyzed...now I am in a wheel chair, old show horses have passed away, and I have miniature pinto horses. Never stop all that activity spark friend, take lots of pictures and cherish every step, feel every muscle, be thankful you can feel each and every thing you do!!! None of us know what tomorrow will bring. Do not take anything for granted, find the extraordinary things in your ordinary day!!! Comment edited on: 1/6/2012 4:56:48 PM Report Inappropriate Comment

Computer trouble and warmer weather

Thursday, January 05, 2012

My computer crashed 3 days ago. After taking it in to a repair shop I found that the problem was not just a virus, which I knew about, but also a dying hard drive, which I suspected. The computer was getting old, over 4 years and was stilling running with Vista, so it's time for a new one anyhow, unless I want to buy a new hard-drive for the old one which may not be worth it for a laptop. If anyone has advice I would love to hear it.

Still no chance to try out snowshoes, but I'm happy with the warmer weather and the sunshine.

All this distracted me from my running a bit. I did run two days ago, Tuesday after I needed two days off after my long run.
My feet and legs were still a tiny bit sore so this run was slower than expected. I hope it was an exception.
I went 4 miles on a chip-sealed road, nice warm weather, no wind with a big uphill and downhill section in 55 minutes, average heart rate of 133, average speed 4.3
Come to think of it, I didn't run on a bigger hill in a while. I also suspect that even the smaller stressors in life will affect my running more than they would some people.
Yesterday I just walked dogs and then also talk the horse for a long walk around town. Because the weather has been so warm there was fresh green grass everywhere which she loved.
I'm planning on 90 minutes of ice skating in the morning and then a run this afternoon.

  

  Member Comments About This Blog Post:

HOUNDLOVER1 1/5/2012 12:34PM

Thanks Lamary, that's what I suspected. Birgit Report Inappropriate Comment

LAMARY9 1/5/2012 12:01PM

Just from experience with my own laptop both my IT administrator sons said to replacing it was less expensive AND would get me more for less since technology is constantly upgrading. Report Inappropriate Comment

A nice long run to finish the year!

Saturday, December 31, 2011

My husband and I ran together, well, let's say at the same time. He covered almost 8 miles during the time it took me to do 6 miles.
The whole run was on a gravel road, slight elevations, so I expected to be a little slower. Overall I'm happy with the results.
Temperatures in the upper 30's, very little wind and sunny.
I ran 6 miles in 1:21 hour, average heart rate 133 (a little slower again because it's a long run), average speed 4.4 mph, calories burned about 600.
From now on I will increase my long runs by about 10 minutes and, hopefully, by about 1 mile per week until 2 weeks before the half-marathon when I'll start to taper.
Tomorrow will be a rest day from running so I'm hoping to go for a trail ride with my daughter.

  

  Member Comments About This Blog Post:

OUTDOORSY_DAD 1/1/2012 6:05AM

What an awesome way to end the year. Looks like you have put a successful training plan together. All the best with the coming year and your half. Outdoorsy Dad Report Inappropriate Comment

DEC2DEC 1/1/2012 12:00AM

Sounds like a great way to end the year. Hope your ride tomorrow has good weather! Report Inappropriate Comment

HISTORYRUNNER 12/31/2011 9:10PM

A great way to wrap up the year. Way to go on your perseverance in running! Happy New Year and keep up the good work! Report Inappropriate Comment

PERFECTIONISM - The killer of all joy

Thursday, December 29, 2011

Are you God? No? Then you aren't perfect! Shame on you! When are you finally going to get this right?
The coming New Year seemed like a perfect time to remind myself of this. So how can we avoid the trap of New Year's resolutions that don't stick? We could have a challenge for perfectionists to not do things perfectly. For every week that you set yourseIf a goal and don't quite reach it happily you win and you have proven to yourself and everyone around you that you aren't perfect and that you might as well quit trying (being perfect only, of course). My head is starting to spin, what am I really trying to say here? Am I talking to myself? I'm sooo losing control!

So let's try again: How about setting goals that I have a reasonable amount of control over like:" I will try to eat junk food only on one day of the week" or I will get my heart rate up for at least 30 minutes/day. When we set the goals we should allow margin, like "I know I can usually fit in 45 minutes of exercise/day but I'll plan on 30 minutes and do more if I enjoy it that day," or, "I was planning to only eat junk food only on Sunday but if I end up having a little on Monday I can still do well from Tuesday to Saturday. If I don't feel the need for junk food on Sunday it's a bonus.
I skip goals that I have little control over altogether, like planning to not get sick, never to get mad at anyone, remembering everyone's Birthday, you fill in the blank.
Most people are disappointed or discouraged not because bad things happen but because bad things happen that they did not expect. Another definition of perfectionism is to never expect myself to make any mistakes.
So, unless you are working your way up the ladder to become God sometime soon (and the position isn't even open right now) don't let perfectionism kill your joy this coming year!

  

  Member Comments About This Blog Post:

NDTEACHER1 12/30/2011 11:30PM

I suffer from this disease in fact my fear of not doing something perfectly leads me to procrastinate at times. Nobody is perfect except for God-wonderful reminder. Report Inappropriate Comment

SLENDERELLA61 12/30/2011 6:51PM

Great blog! I voted for it. I needed your message today. Thanks. -Marsha Report Inappropriate Comment

SAVANNAHZMOMMA1 12/30/2011 11:33AM

I love the blog title--it's all so true! I comfort myself with this little mantra, "Perfect is the enemy of Good Enough." I really like this idea and can adopt it, for sure! "When we set the goals we should allow margin, like "I know I can usually fit in 45 minutes of exercise/day but I'll plan on 30 minutes and do more if I enjoy it that day,"" Report Inappropriate Comment

KRISZTA11 12/30/2011 5:07AM

Thanks for sharing! I'm a perfectionist myself, and must remember this. Report Inappropriate Comment

MAGGIE101857 12/29/2011 8:46PM

When I was learning to quilt, I was told by a very wise person that no quilt is perfect - only GOD can create perfection! It took the pressure off to make a perfect quilt. I have gotten better about applying this "rule" to other areas of my life, but still have a tendency to beat myself up on occasion. Thanks for the reminder! I'll try to be better in 2012! Report Inappropriate Comment

LESLIELENORE 12/29/2011 8:34PM

Too true! I have a perfectionist streak that is difficult to handle at times. Thanks for reminding me that I shouldn't expect it of myself. I needed to hear that tonight! Report Inappropriate Comment

MARTHASPARKS 12/29/2011 8:33PM

Oh, wow, do I agree with this, B! I used to tell my daughter (who like her daddy tends to be a perfectionist) that there was only one perfect person who ever walked this earth and we nailed him to a cross for it. I was a perfectionist until i decided that it was a pretty arrogant way to live. Now, i do the best i can with what i have on the day i am given. I sleep well and forgive my lapses, leaving me smiling most of the time. Report Inappropriate Comment

Customizing the Maffetone method, diet improvement and a recommendation

Thursday, December 29, 2011

I'm doing better with my diet. I'm more consistent in staying away from sugar and white carbs.
In addition I decided to experiment a little more with slightly raising my target heart rate during running to 136. This felt very comfortable and I'm sure it was still strictly aerobic running. I had already raised my target heart rate from 132-134 and seen some improvement the week after that.
The reason I considered this is because during several 3-mile runs my speed stayed steady at the same heart rate rather than going down slightly and my runs felt very easy. It's amazing that even an increase of 2 bpm makes a noticeable difference in the amount of effort it takes to run. Now my target heart rate is 4 beats faster than where I started, which lines it up more with Maffetone's recommendation for people who have been running consistently for 2 years. I will have reached that next April.

This is today's stats:
3 miles on treadmill, incline 2, average heart rate 136 bpm, it took me 43:00 min.

Mile 1: 4.3 mph
Mile 2: 4.2 mph
Mile 3: 4.0 mph
average speed: 4.17 mph

The effect that the raised target heart rate will have should be visible in the next couple of runs. I'm planning on a 6 mile long run on Saturday, 12/31
I signed up for a challenge to run 1000 miles in 2012 so will be keeping track of my miles this year.
I made another change by being more active on the Barefoot Runners Society Forum. Any barefoot or minimalist runners or people considering it are welcome and they have medical professionals who volunteer their time to help people when needed.

  

  Member Comments About This Blog Post:

MAGGIE101857 12/29/2011 8:49PM

Will have to check this "Plan" out - not familiar with it. Once again, so much information from fellow Sparkers to review, inspire and reach our goals with! Thanks for sharing! Report Inappropriate Comment

DEC2DEC 12/29/2011 5:46PM

Oh! I didn't know you were following Maffetone's plan. I am too. I really like his book, "Endurance Racing and Training," even though I don't plan to race. :-) I'd like to look more into barefoot too. A good friend was talking to me about it last night. Report Inappropriate Comment