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Running Journal 6/4/2010 (4 miles)

Friday, June 04, 2010

Ya, I can run faster but ~ I train to race...not race to train~

Today's stats:

M Cloudy 80 degrees
Wind SW 10 mph
70% humidity
72 degrees dewpoint (ack)

Time 53:32 (4/:45 intervals)
13:22 av pace
309 cals burned
139 av bpm HR
153 max bpm HR (MORE LIKE IT)

1) 13:33 (130 bpm)
2) 13:12 (138 bpm)
3) 13:13 (143 bpm)
4) 13:26 (143 bpm)

I bet folks will wonder why in the heck I ran in the afternoon and I have a good answer. It is supposed to rain tomorrow morning ALOT so I wanted to finish my week out today. I took this run slow and to the bare minimum of 4 miles. That gives me a little over 18 miles for the week and that was my target.

I am giddy with my HR and keeping it in check with the dewpoint which is pretty oppressive. I stayed well hydrated today and during the outing. I am very happy with that. heck, a week ago I was being stupid and running wrong in every way.

My plan for next week is to start out with an early morning jaunt Sunday morning and then again on Tuesday. Thursday marks the first day of officiall Half marathon training and it starts at a high school track under supervision so I won't be doing anything dumb. Until then...



  Member Comments About This Blog Post:

AMANDABL 6/5/2010 2:29PM

    Way to go! I've got a 6 mile run planned for tomorrow and I hope the weather holds up.

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CAROLYN1213 6/4/2010 9:27PM

    LOL!!! I love that you got your miles in and worked around the weather! Way to go girl!

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CRZYRUNRGRL 6/4/2010 6:10PM

    Great job getting yojur miles in, especially in the mid day! Rock on!

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Running Journal 6/3/2010 (5 miles)

Thursday, June 03, 2010

Ya, I can run faster but ~ I train to race...not race to train~!

Today's stats:

Early morning
Sunny 61 degrees
Wind N 9 mph
90% humidity
60 degrees dewpoint

Time 1:04:13 (4/:45 intervals)
12:49 av pace
436 cals burned
140 av bpm HR
154 max bpm HR (MORE LIKE IT)

1) 13:20 (130 bpm) see note above
2) 12:51 (140 bpm) much better
3) 12:41 (140 bpm)
4) 12:47 (144 bpm)
5) 12:26 (147 bpm)

I am so excited because my HR didn't get wonky this time AND they weren't all over the place! Woot! My HR stayed in Zone 3 for about 75% of the run and just a few minutes in Zone 4. I felt the Zone 4 and that is when I slowed my pace. I am totally loving this early morning running and my sleep is improving greatly! Woot!

These are the reasons early morning runs rock the house:

*the temps outside are wonderful
*the streets are quiet and minimal traffic
*you are halfway done before you wake up
*the birds are chirping and everything is peaceful
*you can think of the awesome day ahead and plan
*the endorphins flow throughout the day
*you don't take all day to talk yourself out of a run

So for those who are sitting on the fence on deciding to go to this time period, there you have it. I tried to think of any reasons against it and well...there aren't any! Just do it!

I am sleeping so much better and my body feels like it can leap tall buildings. i am batting 100% now with pleaurable running since I simply slowed down. I am not bonking! Woot! Bonks suck!

I am planning a shorter run of about 3-3.5 miles and perhaps a tish faster Saturday morning. That would bring my week to a close with 18-ish miles which is right on target. I start HM training next week. Woot! Until then...



  Member Comments About This Blog Post:

GSDMIKE 6/3/2010 8:36PM

    That HR curve looks more like it. Nice job taking it easy up front.

I don't recommend that sleep running stuff in the first half of your run though. Try to wake up quicker so you can enjoy the whole run.

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AMANDABL 6/3/2010 3:31PM

    Great run Laurie. I love to run in the morning for every reason you listed. Are you doing the Galloway HM training?? emoticon

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GO-SARA-GO 6/3/2010 1:48PM

    Btw.... what training program are you using?

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GO-SARA-GO 6/3/2010 1:47PM

    Way to go Laurie!!

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TRACIENICOLE 6/3/2010 12:40PM

    and just one more reason why it's better to run in the morning...our natural human growth hormone is peaking in the early morning hours (and again right about lunch if that's doable for anyone), so you actually end up getting "more bang for your buck" since your body is more efficient at this time!!!

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    You are rocking those runs. Start to look behind you starting Monday - I will be following you.... emoticon No I am not a stalker...

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PEACE39 6/3/2010 9:51AM

    What time do you run? Is it well lit? I head in to work around 5:30 AM so I would need to be out there by 4:45 to get my run in. Do you run on the streets or a path? Thanks for the help.

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JESSICAVZ1 6/3/2010 9:50AM

    Laurie I'm so glad that your runs are going so much better! Congrats!

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TIGGER622 6/3/2010 9:49AM

    nice job laurie!!! i have given in to the fact that my brain just doesnt get up before 6. i can not get my butt out of bed. so instead of beating myself in for taking the extra hour sleep and not doing my run, i just do them after work. i WISH i could train my brain to do mornings, for all the reasons you said but... hmph oh well!!! you are awesome girl, i admire your motivation! yippee! keep it up!

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Running Journal 6/1/2010 (5 easy peasy miles)

Tuesday, June 01, 2010

Ya, I can run faster but ~ I train to race...not race to train~!

Today's stats:

Early morning
Sunny 60 degrees
wind calm
93% humidity
58 degrees dewpoint

Time 1:05 (3/:45 intervals)
12:56 av pace
431 cals burned
144 av bpm HR
183 max bpm HR (1st mile & learning how to slow down)

1) 12:55 (158 bpm) see note above
2) 12:55 (143 bpm) much better
3) 13:04 (139 bpm)
4) 13:21 (136 bpm)
5) 12:27 (143 bpm)

I hit the streets EARLY this morning in order to beat the heat and it was so pleasant and COOL! I didn't even break a sweat until mile 2. I still didn't sleep worth a crap last night so I am trying to figure that out. My mood is MUCH MUCH better and my appetite is slowing way down. I truly believe my body is recovering from the overtraining that I was experiencing. My last two runs since slowing my pacing have been VERY enjoyable and alot easier. You can see it in my HR and most importantly HOW I FEEL during the runs. I am not feeling like I am out of gas by the second mile.

I have also noticed in my last two runs how much easier the hills seem to be. With several hilly areas in my neighborhood that is a welcomed relief. I will continue with my easier pacing and plan on two more runs this week for a total of ~18 miles this week. I will run them in the cooler morning hours so I don't tax my body. Until the next time...



  Member Comments About This Blog Post:

TRACIENICOLE 6/1/2010 10:13PM

    wow...totally impressed with your early morning run...i want to make myself do that. any secrets or suggestions?

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LIVE2RUN4LIFE 6/1/2010 7:24PM

    Laurie, what are you doing to warm up before you run? I ask because I have noticed that I get a HR spike in my first mile if I don't warm up first. I have been following Galloway's recommendations for warm up -- walk some, then start inserting a little running, then do some quick acceleration drills, then run. That seems to have eliminated the HR spiking.
emoticon emoticon

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JESJES 6/1/2010 4:02PM

    How exciting! :D I'm glad to know you're still enjoying being a runner.

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PHDMAMA06 6/1/2010 3:43PM

    Ooooo, you are doing great Laurie! The weather for your morning run just sounded DIVINE!! Great job!

Good news, my Garmin is OK!!! Apparently the battery just died somewhere along the course, and that caused the Garmin to freak out. Thank goodness! THANK YOU for all the great support you gave me as I worked towards my scorching HAWT Madison Half Marathon!! I appreciate it so much :)

Chat with you soon!

Comment edited on: 6/1/2010 3:45:08 PM

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KVROMBAUT 6/1/2010 3:14PM

    not every run should be a hard run

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RUNTRILAUGH 6/1/2010 3:05PM

    Maybe the heart rate is the excitement of a new run????

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AMANDABL 6/1/2010 2:55PM

    Great job Laurie! I've gotta learn that when it's hot & humid to slow down...that is way easier said than done. You are doing super and still inspire me to keep at it emoticon

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BLK2010 6/1/2010 2:45PM

    Great job Laurie and I agree on slowing down. When I went outside this am and it was already 75 and so humid at 6:15 am, I did 3/1 intervals and I was glad I did! My pace was better than Saturday rn at 5/1 intervals. I might kepe to this all week! Enjoy your day!

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GSDMIKE 6/1/2010 11:31AM

    I still don't get that HR spike you are seeing in your first mile. Are you taking off at a sprint from your driveway? I can't even imagine seeing a HR 40 beats higher than training rates in the first mile. Most of the time, if I run a minute faster than training pace, I'm still in zone 1 for the first half mile.

It doesn't look like it's a blip either, like a powerline interference or something like that, because it is persisting enough to crank up your average over the whole split. Every now and then I'll see a spike on my monitor that I know is garbage data, but that doesn't seem to be what you are seeing.

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TIGGER622 6/1/2010 11:18AM

    You and me are in the same boat sister! I have been trying to keep the heart rate down and slow things down and it is helping ALOT! I suppose the speed and lower heart rate will come in time! good run girl!

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    Awesome job Laurie.

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Running Journal 5/30/2010 (4.66 miles)

Sunday, May 30, 2010

~I will train to race...not race to train~

Today's stats:

Early morning
Sunny 76 degrees
wind calm
67% humidity
64 degrees dewpoint

Time 60 minutes (3/:45 intervals)
12:52 av pace
5.9 av MPH
409 cals burned
150 av bpm HR
180 max bpm HR (1st mile & learning how to slow down)

1) 12:31 (163 bpm) see note above
2) 12:37 (149 bpm) much better
3) 12:51 (144 bpm)
4) 13:13 (146 bpm)

I purposely slowed way down after several lessons learned this week. I was overtraining and my body was starting to bonk on me. I was exhibiting a few symptoms of OT and Coach Nancy so unselfishly led me by the hand and gently taught me the right way to approach running. I love you, Coach Nancy and THANK YOU.

First of all I took a few days off to rest my bonking body and after a BETTER night's sleep I woke up wanting to run. I set out early this morning before the temps start to rise close to 90. I started out slower than I usually do and adjusted my mindset in terms of slowing my cadence and speed in general. I let my body do the talking as opposed to letting the Garmin set the pace.

As you can see in my first split I was still adjusting but after that everything came so easy and you know what? I didn't bonk and poop out and head back to the house for more water! Duh! I enjoyed every minute of this run and I wanted to keep going for more mileage but I stopped an one hour. It felt so good and I was actually smiling at the end of the run. That was not happening for the past several weeks.

That is all the running for May and my total mileage is 76.7 miles and my goal was 75 so GOAL MET and lessons learned! It was a great month! So until June...



  Member Comments About This Blog Post:


    Good job. It is about enjoying the journey I think I have learned that.

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AMANDABL 5/31/2010 7:45PM

    That is emoticon!! You had a super month, a lot of the time I go by feel now too. You are a ROCKSTAR my friend. On to the next month emoticon

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DEEJ4FITNESS 5/31/2010 2:21PM

    I'm SOOOOO proud of you!! What an amazing RUNNER you are!! You get it :) took me awhile too but then I'm a tad stubborn!! Way to let your body dictate and way to listen! You'll be so much better off in the LONG RUN for it, literally AND your performance will continually improve as will your joy in the sport!


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GSDMIKE 5/31/2010 1:58PM

    Glad you are dialing it in. I think it's fine to let the garmin set the pace, personally. But it has to be the right pace. The funny part of this is that the McMillan running calculator puts your long run pace based on the 33:23 5K at 12:56 to 13:56. Based on your run today, you could have used your garmin to set your pace if you'd used the McMillan pace.

I was assuming that your recent runs around 11:45 pace were indicating you were ready to rock a new PR. It sounds like you were trying to rock the PR in training instead. I'll ask more questions in the future, running buddy!

I know Nancy is big on running by feel, but honestly, in heat and when I run long and get tired, my feel is usually off. I start too fast, because I'm not heated up yet, and then I suffer at the end.

I tend to let HR set the pace at this point. I know that I should hold to zone 1 for the first mile. If it's coming up too fast, I slow down. I try to hold the bottom half of zone 2 for the first half of my run. If I do that, the pace tends to remain pretty consistent for the whole run.

And doing this, while I may end up whining about how hot it is, and how sweaty a run is, I'm still enjoying them and know I'm not overdoing it.

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DHSPARK 5/31/2010 9:21AM

I just love the way you share your stats! It is inspiring!

I want you to know I ran (and walked) the Mackinaw Bridge (5 miles) in a little under 60 minutes this past Saturday. I'm gonna write a blog about it and post it today so I don't want to 'let the cat out of the bag' but it's a good story.

You got over 76 miles for May...awesome! I won't do near that but I'm gonna keep track in June just for giggles...who may motivate me.

Congrats on your successful May and let's see what June brings us...
emoticon emoticon

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FREEDOMSTAR 5/30/2010 12:34PM

    Laurie thats emoticon and thats what it's all about.I love Nancy too and enjoyed spending time with her and other sparkers at NewOrleans Rock n roll 1/2 marathon

We need to listen to our body and stop going crazy with the Garmin, its a great tool but we will be further ahead with our God given body tool that said I cant wait to try my HRM - lol



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Running Journal 5/27/2010 (3.47 miles)

Thursday, May 27, 2010

Today's stats:

Sunny 83 degrees
wind N 8 MPH
40% humidity
56 degrees dewpoint

Time 40 minutes (NO intervals)
11:32 av pace
5.2 av MPH
348 cals burned
157 av bpm HR
169 max bpm HR

1) 10:56 (154 bpm)
2) 11:31 (159 bpm)
3) 11:38 (158 bpm)
4) 12:38 (155 bpm)

I know I ran yesterday and as a general rule, I do not run back to back days but I just felt like getting gizwitchied up and hitting the pavement. I left the ol Gymboss at home and ran as my legs wanted to and they didn't do too bad. I also purposely ran at a faster pace (fast for me LOL) so my HR reflects that. I did decide to run just 40 minutes and thats it.

I don't think I did too bad given the sun was stil pretty high in the sky and the temps are in the 80's however the humidity is low. Woot! I also noticed my general feeling was starting to wonk slightly towards the ens as you can see with my final split. No biggie.

I plan to lace the ol tennies up Saturday morning so until then...



  Member Comments About This Blog Post:

DHSPARK 5/28/2010 8:07AM

You are an inspiration. your roses!

I'm supposed to sign up for a 5.6 mile run tomorrow. Still contemplating. Didn't train properly but still want to tackle it. I've only walk/jogged about 4 times and am going at a 20 minute mile pace because of walking (fast) more than jogging. Got 'til 5 pm to make up my mind. I intend to get out today and see how I'm feeling.

Just got new shoes too. I'm doing just about everything wrong for this race. It's making me think about my fitness and all the things I should be doing and not just talking about it!

Just slap me with your flip flop and I'll come around!

Hmmmm...decisions, decisions.

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AMANDABL 5/27/2010 9:42PM

    emoticonI cant wait to be able to not always run intervals.....someday! Our temps are dropping some so I plan to do my "40" tomorrow and then my long run on Sunday.

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GSDMIKE 5/27/2010 9:29PM

    I was just commenting to Sherry after I finished mowing that it was warmer tonight than it was on my last three runs, but somehow I wasn't a dripping puddle of goo. I can't wait for my 40 tomorrow.

Oh, and I take exception to that "just 40 minutes" language. 40 is a good run. You should do more of them! They don't all have to be over an hour.

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BRIGHTSPARK7 5/27/2010 8:46PM

    As a dedicated walker, I'm a little in awe of anyone who runs. What an inspiration you are! Keep on going! Woooo hoooo!

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    You are certainly rocking these runs.

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