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MM mystery solved

Friday, March 12, 2010

For anyone who needs to read about the Magic Mile, aka, 1 mile time trail.

jeffgalloway.com/resources/gallracep
redict.html


Well last week I was wondering how my predicted half marathon time could be 2:31.
Well I don't know what I did, but in reality my predicted half marathon time based on my magic mile--from last week is 2:18.

That is more what I expected. Not sure what I misread or misentered.

  
  Member Comments About This Blog Post:

MOCHA07 3/12/2010 3:24PM

    Ah, I bet that makes you feel a whole lot better. You were right--you have improved a lot since last year's GO HM!

Way to GO!! (haha--I couldn't resist!)

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SIMPLELIFE4REAL 3/12/2010 2:08PM

    It's good you recalculated it. I bet you just mis-entered the numbers. Anyway, 2:18 will be a great time!

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Goals March to April 11 and first week progress

Friday, March 05, 2010

I'm training for the Go St. Louis Half Marathon---so my March goals will continue until the Half April 11

Each week

First the basic HM training 2 1hour runs and 1 "long' using Jeff Galloway's training to finish program

Cross training with Cathe--Cardio and weights 1X, Step blast 1X

Pushup Program --requires 3X

Core Ab workout 2X

Add in Yoga as possible

Well I always start the "week" the day after my long run---so it's the last day of the training week for me
Running done, Cathe step done,push ups done, several Yogas done, 1 Ab workout done
For this afternoon one Cathe STS core workout---probably the Pilate based,

Today I had the "long' run. It's actually the off week---I had 12 mile last weekend. This week I had a Magic Mile time trial and 4 miles. I was not overwhelmed with my magic mile. 8:46. This gives me a predicted finish time 15 minutes slower than Memphis, and essentially what I did at the Go last year. I know I'm in better shape than last year. I know I took a break in Dec still---I think it was a bad MM

So what's up with my not so magic mile. My thoughts. First it was a short week. I did my long run on SAt and then this one on Fri. I did a cardio every day Sun- Wed. Wed's run was really good. It was sunny and I felt good---so maybe I pushed a bit. So am I perhaps a bit tired.

Other thought. I run without eating much. I have a latte when I get up between 5 and 6. This work well when I had my latte and then went right out the door and ran. Well now I'm having lattee ( it's essential a 120 calorie cup of soy milk if you look at calories) and taking care of morning stuff. I was not out the door until 8 o'clock. As I was approaching my mile running area I felt really hungry---maybe it would help to eat.

So my "long" runs before my half to go

13 mile, 5 miles, 14 mile, MM + 4 miles, then the half.

Wondering if I should try a MM on that 5 mile day---being a little more attentive to adequete recovery during the week and eating.

  
  Member Comments About This Blog Post:

2WHEELER 3/11/2010 12:44PM

    You are emoticon and emoticon. An 8:46 MM sounds great to me. I'll have to try one of those--maybe tonight. It's another beautiful day and I wish I were out there running right now.

About the MM--120 calories doesn't sound like much to me, even if you only ran a short distance. When you wake up in the morning, you're at zero, zilch, nada on energy stores. I'm far from being an expert, but the real experts stress the importance of a good breakfast. Having said that, I think we can have disappointing runs no matter if we've done everything perfect and by the book. We're not machines; mere humans attempting (nah--accomplishing!!!) astonishing feats of endurance. It may have been an "off" day.

You're doing great and I know you'll be ready for the race in April. I'll be sending you good thoughts and bolts of cosmic energy during your race. So if you feel a sudden jolt, don't panic. Happy Running!

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SOULCOLLAGESUE 3/10/2010 9:40AM

    You are impressive! For me, especially if I have the coffee without going soon, it catches me on the downward spiral from caffeine (even if you drink decaf, there's a fair portion of caffeine). I cannot run without food even for short distances, so found a good sports bar to munch on along the way. Go, Cindy!

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MOCHA07 3/6/2010 9:00AM

    You know your body best, but are you sure you are not "upping" your expectations?

You're doing the "training to finish". 8:46 is not a bad time, nor is 2:30 for a hm.

As you are always telling me: take it easy on your body. I didn't follow that wise advise and look where it got me--in a pneumatic boot due to a tendon tear.

Seems to me (though I'm no expert) that between your family obligations and having to schedule your workouts around all that stuff, you are doing a great job getting in your training.

Maybe it was just an off day, but overall you are doing GREAT in creating an incredibly healthy life for yourself, and being an inspiration to many others!

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ALISHAB3 3/5/2010 7:02PM

    Its definitely the eating.

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LIVE2RUN4LIFE 3/5/2010 2:50PM

    Did you warm up thoroughly first and do some strides or drills before doing the MM? When we did ours in the group. they emphasized the importance of both of these. Since you've done lots of MM's, I'm sure this goes without saying, but I said it anyway :-)

I'm not sure that being hungry really comes into play in such a short distance, but I did eat a GU before I did my last one.
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100 Pushup Program--Going to do it this time--or dealing with the elbow

Tuesday, March 02, 2010

For those not familiar with 100 pushup program

hundredpushups.com/

Here's my issue pushup. Almost 4 years ago I went over my bike handle bars and landed on my forearm. Result broken radius and ulna (those two forearm bones)--into the joint space---this is a not good way to break a bone---and both bones majorly displaced---everything that makes a joint a joint torn up. Originally they thought I'd shattered my radial head (head of the radius bone) but when they went into pin my back together they managed to find it.

I've had a great recovery for my injury---but it still haunts me and pushups are particularly bad. The funny thing is that if you actually looked at my right tricep it actually looks more defined and larger than my left, but its much weaker, I guess it has to do with the lose of mobility and all the scar tissue in that arm. I do have to but considerable tension on my muscle just to straighten the arm most of the way. It does not go completely straight any more.

Well enough of that. I tried 100 pushups a while ago and failed. But I've had two big accomplishments with my elbow.

I'm doing yoga again. Yeah my Chaturanga Dandasana, the push up part of a flow sequence is kind of weak, but I can do a full practice. I can also crochet again. Sound low stress but there was some repeated joint motion that was not good. Both of these things just were not happening a year ago. One of my lessons in damaging my elbow was that loss of motion in an elbow effects both the wrist and shoulder.

So here I am back to trying the 100 pushup program. I just managed day one at the lowest level yesterday using my step to make it easier. So that was 12 modified pushup--with breaks. Keeping my fingers crossed that I can keep progressing.

  
  Member Comments About This Blog Post:

SIMPLELIFE4REAL 3/12/2010 2:19PM

    I did the 100 push-up challenge last summer. I got all the way through highest level workout for the last week. However, I never actually did 100 push-ups in one pop. At the same time I was finishing the challenge, I started to get the pinched nerve problem I wrote about last fall. I wasn't sure if the push-ups were making it worse, but I was having so much pain all the time I decided not to push it with the push-ups.

When I got into PT for the pinched nerve, I (like CATHERINEW3) found out that I had really tight pecs and underdeveloped upper back muscles. That's why I do about 4 times more back exercises as pec exercises.

It's fun to do the challenge, and I enjoyed being able to build up my strength so much. If you do it, I think you will enjoy it too. Just pay attention to your body. If it's hurting your elbow, or if you start developing other problems (like I did) just do as much as you can do and consider that to be your own personal best.

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DOOBRIE 3/3/2010 5:40PM

    Good luck with the 100 push-ups. I'm trying them myself - but a very modified version! I can't even do one normal push-up.

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2WHEELER 3/2/2010 12:49PM

    I'm wishing you success on this challenge. I have on numerous occasions set a goal of improving push ups and advancing from modified to full. I've made some progress, but haven't stayed consistent with it. I admire your tenacity to do this considering the slight handicap. Keep us posted; this is a wonderful goal to strive for. emoticon emoticon emoticon emoticon

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2014THISISIT 3/2/2010 11:07AM

    Your blog topic got my attention because I have a huge desire to be able to do GOBS of perfect form push-ups. But those suckers are hard to do! So this past weekend I decided that it is a new goal for me. Right now I can do about 30 modified push-ups in sets of 10 and about 7-8 'decent' full ones before my form starts going downhill. Boo. So I'm going to try the link you posted. :-)

Good luck with full recovery of your arm and your push-up routine!

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SOULCOLLAGESUE 3/2/2010 10:58AM

    What an accident! To have recovered so much this past year, too, speaks to your constitutional health. Best wishes, Cindy! I've never been able to do a guy's push-up, can manage 10-20 "girlie" (as DH teases) ones. You go, woman! I'm going to peek at your website, though. I've always wanted to be that strong. Thanks for the link and for sharing about yourself.

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FUNNINFIT 3/2/2010 10:57AM

    good for you for trying-me, I do modified pushups and occasionally throw in a 'military' set...no reason, other than I'm weak in my upper body!
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LIVE2RUN4LIFE 3/2/2010 10:13AM

    I've always had problems with pushups. In addition to basic muscle weakness, my chest/back muscles weren't balanced, my right shoulder in particular. It has taken me 9 months of working with a trainer to get to the point that I can (finally) pull my shoulders back using my lats rather than having engage the delts and/or other shoulder muscles to roll the shoulder back. Also my chest muscles are finally not so tight. I hadn't realized until I started working on this how much these imbalances affected my ability to do push ups and other upper body exercises.
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Comment edited on: 3/2/2010 10:13:23 AM

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TRIATHLONBABE 3/2/2010 8:36AM

    You will do this, just take it slow like you are and I bet you'll be doing 100 pushups military style eventually in not time! After an injury like that it's hard to get that strength back in your joints. Be careful and take baby steps!

Proud of you chica!

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NINJALINDA 3/2/2010 7:35AM

    I'm sure that with enough time you'll be able to manage it emoticon

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Today's 5 mile/run walk

Monday, March 01, 2010

Data for today's run/walk

5.33 miles run/walk ratio 3:1
Total elevation gain according to Garmin 761 ft
Average Pace 10:48
Garmin calorie estimate 588
Heart Rate Monitor not working---have to get around to seeing if a new battery is what it needs

Nice cloudy and 32 degrees, no wind
compression tights, tech race shirt, fleece, warm smart wool socks, gloves, single layer wool hat

Latte before run, that's a double espresso and a cup of vanilla soymilk
20 minutes of Yoga before run Rodney Yee's AM Yoga Forward Bends
I'm naturally flexible and for the first time in my life I'm feeling a need to stretch tight muscles---all those miles do tighten your muscles.

After run---left over dinner---it's a Vegetarian Goulash-- potatoes, carrots, green beans, with tempeh and seitan.

An overview of fitness schedule

3 runs a week . 2 are 30 min- 1hour, the third is my long run, the long run actually is only long every other week, so my long runs leading up the the half are,

12 miles, 5 miles with TT, 13 miles, 5 miles, 14 miles, 5 miles with TT, Half Marathon (13.1)

TT is a one mile time trail

Other exercise--trying to do Yoga regularly asnoted above running is tightening those back of leg muscles
1X week Cathe cardio and weights, this has pretty short step sequences intermixed with weight work
1X a week Cathe cardio blast, Pretty intense step with some squats and plyo jack stuff in the blast sequence. These are my be careful exercise additions. I really enjoy them---but I need to watch out---if I count step routines as a run day I'm up to 5 run days a week. Jeff Galloway recommends a max of 4 run days a week at my age.

I started the 100 push up program---but that will be another separate blog,




  
  Member Comments About This Blog Post:

TRIATHLONBABE 3/2/2010 8:41AM

    Fantastic blog! Love that you are into yoga! I'm seriously thinking about returning to yoga. I absolutely love the feeling after a good yoga workout. Just have to figure out where to fit that into my days. I'm taking baby steps as well coming out of recovery from the surgery, so I'm trying to figure out what is needed most. I know for the running has to be back in my schedule but I'm starting back this week full time with Jazzercise to build that endurance & stamina that I am lacking be out of sorts for 2.5 months. I was going to go to water aerobics but this is one of our busiest times of the year at work, so it doesn't fit into my lunch schedule. We shall see how this week pans out. I may just do run/walk on M, W & Sat., swimming on the weekends, Jazzercise on T & Th and yoga will fit in there somewhere....teehee!

Keep up the good work!

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LIVE2RUN4LIFE 3/2/2010 12:55AM

    Have you ever tried a foam roller? I was introduced to this by my personal trainer and it has been, far and away, the best thing I have used to keep my muscles flexible and pain free. You use it to do "self myofascial massage." Here's a link that explains it fairly well:

http://www.articlealle
y.com/article_193775_23.html>
There's a link towards the bottom of the article to a website with lots of demos for different muscles. It can be quite painful at first, just as sports massage can be, if you have a lot of knots/scar tissue in your muscles. But over time it gets better and makes your legs (etc) feel much better after a hard run.
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Comment edited on: 3/2/2010 12:57:08 AM

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JOHAL52 3/1/2010 12:37PM

    wow, you are doing great! I have been backsliding a bit in February but I feel motivated to get back on--especially when I read great blogs like yours. I am going to buy a Rodney Yee yoga DVD today to add to my regular cardio stuff. Thanks so much for your blog!
Val

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JEM0622 3/1/2010 10:37AM

    What type of Garmin do you have? Did you have to calibrate it? I was wondering if my husband and I could take turns using it if we just had the watch and not the foot pod. Great plan! ~Julie

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Long run 12 miles---and last weeks training schedule

Saturday, February 27, 2010

I had a long run of 12 miles on my training schedule today. I had been doing my long runs on Friday and then a shorter weekend run with my dh. So today we discussed our options. I told him I was doing a 2:1 run/walk ratio. I could start with our normal loop---but I could not do our normal 3:1 ratio. He asked what my plans were for tomorrow---Sunday. I did not say anything---words were lacking, but he got the hint. He decided that running with me on Saturday a little slow would be good. Now to the numbers

12.75 miles run/walk ratio 2:1
Total elevation gain according to Garmin 2,210 ft
Average Pace 11:54
Garmin calorie estimate 1381

Although I have a record of the mile paces they vary a lot depending on the hills

24-29 degrees, sunny.There were some spots with a cold brisk wind, something about being on ridges or out from behind hills, mostly just a light breeze.

Running start time 7:10 am

I wore my winter long sleeve tech shirt. This one is warmer than any or my race shirts, a fleece and compression tights. Used my warm smart wool running socks, gloves and my single layer wool hat. Was pretty comfortable, except in those windy spots. Wish I'd looked harder for my double layer hat. Was cold enough that I did not shed gloves or hat for the entire race.

Before run food, a latte, that's a double shot of espresso and 8 oz of vanilla soy milk 90 calories

During run 1 luna bar, 170 calories total, 1/2 at mile 4, 1/4 at mile 8, 1/4 at mile 10

After run, 8oz of soy milk 90 calories and 1/2 a grapefruit 45 calories

We had a family lunch out planned, so after being so good I had two slices of veggie deep dish pizza, about 2 hours after I'd finished my run.

So my exercise last week was

Sunday 4.4 mile run walk (morning) and a 1 hour step circuit Cathe cardio and weights (evening)
Monday rest day
Tuesday 5.1 mile run
Wednesday 1 hour step with blasts----muscle tiring squats and plyo jacks mixed in
45 minutes of Yoga twists and Power Yoga- flexiblity
Thursday---rest 20 minutes of yoga and 1.5 mile walk with the dog
Friday --- rest 1.3 mile walk with the dog
Saturday 12.75 mile run/walk


  
  Member Comments About This Blog Post:

MOCHA07 2/28/2010 10:16PM

    With all that activity a couple pieces of veggie pizza are A-OK!!!

Great week of exercise!!

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SIMPLELIFE4REAL 2/27/2010 11:25PM

    Way to go on the run! I want a Garmin!!!!

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HEART_N_GRACE 2/27/2010 8:54PM

    Sounds like a great plan of activity for the week!!! Whoo Hooo! emoticon

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ARKPLE 2/27/2010 8:22PM

    whew! super active body and super active mind. amazing!

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