Tuesday, March 16, 2010
Well I tried hot yoga today. I'm not sure what exactly to make of it. First although I sure did sweat it felt more comfortable than running on a sunny, humid St. Louis morning. I'm thinking that I really dislike the feeling of sun on my skin when I'm hot.
Second of all your heart rate sure goes up. I'm laying in relaxation pose between noticing how fast my heart is beating. OTOH my breathing did not speed up like it would if I was doing aerobic exercise and had worked my HR up that high. I'm guessing that my heart was beating faster trying to cool my body down, rather than to deliver oxygen to hard working muscles. Although there was strength elements in the routine.
One of the attractions of hot yoga to me is the many stories of people with injuries who have increased range of motion, function and decreased pain by doing hot yoga. I'd really like to loosen up my injured elbow a bit.
Anyway today was a run day. I was kind of concerned about doing an all out run following the hot yoga session. Not really sure how stressful it was to my body. So I went out and ran really easy.
This weeks so far.
Sat Cathe cardio and weights, 1 mile dog walk
Sun 5.3 mile run, fast, for me pace, 100 pushup w2d1c2
Mon yoga hip openner and Bikram, 1 mile dog walk
Tues 5.4 mile run easy, 100 pushup w2d2c2, yoga standing and backbends
Sunday, March 14, 2010
Today's run/walk felt really good
Total distance 5.53
0.28 mile warm up walk
paces on next 5 miles 10:00,9:54,9:37,9:43,10:03
went with dh---looking at my pace I need to watch those dh runs
relatively flat---Last mile had the most inclines, wish I could figure out a good way to quantify this---my garmin data does not seem too accurate
0.25 mile cool down
Garmin calorie estimate 610
Start time 11:00 am--first day after daylight savings time
47 degrees, cloudy except for 10 minutes with sun
Pre-run food--early morning lattee--double espresso and 1 cup vanilla soy milk, then later a piece of homemade coffee cake, then church then run
Post run food---smoothie---1/2 banana, 1 cup frozen pineapple, 1 cup vanilla soy milk
Saturday, March 13, 2010
Did my 13 mile long run yesterday. I have to see I have really gotten stronger since I did this last year. I'm basing that on how normal I felt the whole rest of the day. Last year I had real issues standing on my feet too long after a long run, making dinner was horrible, or getting out of the car---I'd stiffen up in a half an hour drive. Now I drove my dd to her classes, ran errands, picked my dd up, took my 3 children and myself to the dentist and did the dentist thing, and made a healthy dinner that involved a moderate amount of standing cutting veggies and fruits.
Data on the long run
12.49 miles run/walk ratio 2:1
Total elevation gain according to Garmin 2332 ft
Average Pace 11:44
Garmin calorie estimate 1469
47 degrees, cloudy, a few stray raindrops, light breeze
Starting time 6:50 am
I wore my long sleeve warm tech shirt, compression tights and underarmour socks.
Before run food, Latte (double espresson and cup vanilla soy milk), 1/2 cup homemade granola--this is my basic mix, oats, wheat germ and just a touch of honey---our family adds dried fruits and nuts to match individual preferences---handful of raisins and a splash of soy milk
during run food---used two luna moon packets---they are 100 calories each, had some at mile 4, 7, 10. I actually eat these pretty slowly. Each packet has 6 moons in it. Once I decide it's a time to eat I have one at about every other walk break---I have a sip of water on the other break.
after run food---smoothie, 1/2 banana, 1 cup frozen pineapples, 1 cup vanilla soy milk
Now for the whole week in review
Sat 5.4 mile run/walk, 1.3 mile dog walk
Sun Cathe cardio and weights, 100 pushup program, Yoga "quickie"
Mon Cathe step blast, AM yoga--standing, Yoga total happiness
Tues 3.1 mile dog walk, 100 pushup program, am yoga twists, Cathe sts abs pilates
Wed run/walk 5.4 miles, am yoga back bends
Thurs dog walk 1 mile, 100 pushup program, am yoga forward bends
Friday 13.5 mile run/walk
Friday, March 12, 2010
For anyone who needs to read about the Magic Mile, aka, 1 mile time trail.
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.
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
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.
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