I sure hope I haven't been forgotten, even though I have been HORRIBLE about writing new posts. I will blame the heady days of Christmas.
I am super-stoked to write a bit today. I met my first big training milestone for this marathon training period. whoo hooo!!! I completed 10 miles today. It took me 2 hours and 7 minutes at my long-slow-distance pace, which was right on track for these training runs. AND, it was a BEAUTIFUL day for it. We are having a pretty warm December, which I'm not in love with - so it was sunny and about 60 while I ran. It would have been nice to be just a little colder, but I guess I'm thankful it wasn't bitter cold.
One of my New Year's Resolutions is to be better about writing in this blog, so look for more posts. Maybe not quite so many as in those first few "honeymoon" weeks, but maybe more like one or two a week.
If I do not get a chance to write again before Christmas, I wish all of you a very, very Merry one! Thanks for reading, and for your encouragement!
Wednesday, December 19, 2012
Sunday, November 4, 2012
go little turtle, go!
11/3/12
Today started off about as good as any day can! Arjay made me some delicious pumpkin pancakes and bacon, while I got the dough started for the bread for Communion tomorrow (plus a couple extra loaves for us. Jesus said it was totally ok with him.)
After breakfast, we made our to-do-list for today - let's just say, I'm looking forward to the launch of Arjay's blog, "The 72 Hour Saturday." We had big plans! I needed to finish clearing my garden beds to get ready to cover them up for the winter, Arjay planned to make the back gate for the garden, cut limbs from a pine tree that had completely taken the sun from a cedar tree, and then he planned to go for a bike ride. But, enough about that...I'll let HIM tell you all about it.
Once the To-Do-List was made, Arjay headed to Lowes, and while my bread rose, I went for a freaking amazing little run. My Long Slow Distance (LSD) runs are supposed to be super-slow, keeping my heart rate under 156. I did pretty good! I averaged 156, which meant I probably spent more time at the higher rate, but that's ok - it also means I wasn't over it by ridiculous amounts.
Remember how I had that one run on the "unfinished" greenway? Well, I went back there, and they've made quite a bit of progress! There's only one section of mulch now, and it's only about 1/10 of a mile long; the rest is either paved (most of it) or packed dirt, ready to be paved. It's absolutely beautiful!
Here's a nice photo:
Keeping it slow really allowed me to enjoy the time outside. I'm looking forward to getting further down the trail as the weeks progress!
11/4/12:
Well, it's official! Daylight Savings Time is over, so it's going to be dark when I leave work, but light when I wake up - so, my test begins tomorrow! I'm going to T-R-Y to get up at 6, to go for a 1/2 on hour run. Those of you who run first thing in the morning - do you have a little snack? I'm thinking a banana - that ought to give me some energy, but no gastro-intestinal distress.
Today, is cross-train day. Do hauling a lot of stuff down to our burn pile, carrying lumber to the lumber stack, and raking count? It felt like it should, so I'm going with it. That's about as paleo as it gets. I feel like I should kill a saber-tooth tiger and pick some berries to make the day complete. Instead - we are heading to the pub for beers and Trad. music by the best darn irish session players in NC!
Today started off about as good as any day can! Arjay made me some delicious pumpkin pancakes and bacon, while I got the dough started for the bread for Communion tomorrow (plus a couple extra loaves for us. Jesus said it was totally ok with him.)
After breakfast, we made our to-do-list for today - let's just say, I'm looking forward to the launch of Arjay's blog, "The 72 Hour Saturday." We had big plans! I needed to finish clearing my garden beds to get ready to cover them up for the winter, Arjay planned to make the back gate for the garden, cut limbs from a pine tree that had completely taken the sun from a cedar tree, and then he planned to go for a bike ride. But, enough about that...I'll let HIM tell you all about it.
Once the To-Do-List was made, Arjay headed to Lowes, and while my bread rose, I went for a freaking amazing little run. My Long Slow Distance (LSD) runs are supposed to be super-slow, keeping my heart rate under 156. I did pretty good! I averaged 156, which meant I probably spent more time at the higher rate, but that's ok - it also means I wasn't over it by ridiculous amounts.
Remember how I had that one run on the "unfinished" greenway? Well, I went back there, and they've made quite a bit of progress! There's only one section of mulch now, and it's only about 1/10 of a mile long; the rest is either paved (most of it) or packed dirt, ready to be paved. It's absolutely beautiful!
Here's a nice photo:
Keeping it slow really allowed me to enjoy the time outside. I'm looking forward to getting further down the trail as the weeks progress!
11/4/12:
Well, it's official! Daylight Savings Time is over, so it's going to be dark when I leave work, but light when I wake up - so, my test begins tomorrow! I'm going to T-R-Y to get up at 6, to go for a 1/2 on hour run. Those of you who run first thing in the morning - do you have a little snack? I'm thinking a banana - that ought to give me some energy, but no gastro-intestinal distress.
Today, is cross-train day. Do hauling a lot of stuff down to our burn pile, carrying lumber to the lumber stack, and raking count? It felt like it should, so I'm going with it. That's about as paleo as it gets. I feel like I should kill a saber-tooth tiger and pick some berries to make the day complete. Instead - we are heading to the pub for beers and Trad. music by the best darn irish session players in NC!
Friday, November 2, 2012
Fall Back? Why don't YOU Fall Back, and just let me sleep.
November 2, 2012
I tell you what - I'm really enjoying this weather! Yesterday it was a little over 50 degrees, kinda sunny, kinda not. Just about perfect, as far as I'm concerned.
I ran for just 30 minutes, at a little over 12:00/ mile pace. That's right about where I'm supposed to be for hitting my marathon goal of 5 hours...maybe even meeting my stretch goal of 4:50:00.
Pretty exciting!
This "training slow" business is great - in the last 6 weeks, I've noticed how my per mile pace is decreasing while my heart rate is remaining constant. The body is a pretty cool machine, huh?
I'm a little worried as we head into the standard time model. In Daylight Savings Time, I'm able to run after work - but now it's going to be dark....So, that means morning runs. BOOO! It means I'll need extra doses of motivation. Unfortunately while my husband is a chipper little bird in the morning, my two dogs are snooze hounds, like me. AND they are snuggly. It's almost impossible to get out of the bed when Matilda is curled up on your tummy, and Fill is curled up on your feet. BUT! We shall find a way! We will power through! We will not be defeated! (i find i get more motivated if i use the Royal We when talking about myself.)
Those you early morning types - how do you do it? What advice do you have for me?
Wednesday, October 31, 2012
Here comes the sun!
Happy Halloween!
Hurricane Sandy blew through Monday night/ Tuesday, but here in Raleigh we were lucky to only get a bit of wind, and some rain. Our friends to the north fared much worse, and we are definitely thinking about them and sending up lots of prayers for safety, for strength, and for peace in time of loss.
Yesterday, on my way in to work, it was cool to see a big, long line of Georgia Electric power trucks with those big basket arm crane thingies (it's a technical term) headed up US 1 north - there had to have been at least 15 of them! It makes me feel good to see how we can be willing to help one another out in these kind of situations - hopeful that we can overcome some of our political differences, and remember that we are One Nation.
So, back to me.
I had a really great run yesterday - 3.26 miles in about 38 minutes. It was cold-ish -right around 48-degrees. My FAVORITE time to run. Matilda went with me, and I think she definitely prefers it cooler as well!
My Garmin didn't start tracking my mileage right away, so i thought I had really gone super-slow, and maybe that's why I felt so good, but when i checked out the map, I saw that it didn't start tracking me until .16 miles after I started. So, instead of the 12:45/ mile that it said I had done, it was actually about 11:39. I'm much happier with that.
Yay for me!
Tonight, I'm headed to the chiropractor, to get all aligned and stuff. Then, it's scary movie time. I'm hoping we get a few trick-or-treaters...but they don't seem to come to our scary neighborhood. =(
Tomorrow, I'm off for another run, and then on Saturday I'll do an hour and a half LSD. Feeling good about training!
Hurricane Sandy blew through Monday night/ Tuesday, but here in Raleigh we were lucky to only get a bit of wind, and some rain. Our friends to the north fared much worse, and we are definitely thinking about them and sending up lots of prayers for safety, for strength, and for peace in time of loss.
Yesterday, on my way in to work, it was cool to see a big, long line of Georgia Electric power trucks with those big basket arm crane thingies (it's a technical term) headed up US 1 north - there had to have been at least 15 of them! It makes me feel good to see how we can be willing to help one another out in these kind of situations - hopeful that we can overcome some of our political differences, and remember that we are One Nation.
So, back to me.
I had a really great run yesterday - 3.26 miles in about 38 minutes. It was cold-ish -right around 48-degrees. My FAVORITE time to run. Matilda went with me, and I think she definitely prefers it cooler as well!
My Garmin didn't start tracking my mileage right away, so i thought I had really gone super-slow, and maybe that's why I felt so good, but when i checked out the map, I saw that it didn't start tracking me until .16 miles after I started. So, instead of the 12:45/ mile that it said I had done, it was actually about 11:39. I'm much happier with that.
Yay for me!
Tonight, I'm headed to the chiropractor, to get all aligned and stuff. Then, it's scary movie time. I'm hoping we get a few trick-or-treaters...but they don't seem to come to our scary neighborhood. =(
Tomorrow, I'm off for another run, and then on Saturday I'll do an hour and a half LSD. Feeling good about training!
Monday, October 29, 2012
Running in vineyards is hard - and DELICIOUS!
Saturday, Arjay and I headed up to our favorite NC Vineyard - Round Peak, it's north of Mt. Airy, pretty close to the Virginia border. They make a MEAN sangiovese, and also have a really good brewery - the stout is my fave, while Arjay prefers the black IPA - both are absolutely incredible, and come highly recommended!
Saturday was the last in a series of races called the Vineyard Stomp Series. I've never done a true "cross country" race, so Arjay says I shouldn't beat myself up too much over how crappily I did - also, we were at a higher elevation, and I have only been back running for just a couple of weeks after the foot-thing. I think he is just making excuses for me...but I'll take it! I came in right around 37 minutes...I was really hoping for 30. It was one H-I-L-L-Y course, though, and much harder than the road.. We spent a lot of time running at an angle, and I don't think my knees were quite ready for it. My foot did okay, though! It was a little sore after the race, but felt great on Sunday.
It was fun running with Arjay! He sort of ran some circles around me, acting as my own personal race photographer. I felt super-famous! He's pretty eager to go back next year, and really run it. So, I think we are planning on doing all the races in the series - I think there are four.
Here are some great pics from the race! Enjoy! Hope some of you can make it out NEXT year!!
Saturday was the last in a series of races called the Vineyard Stomp Series. I've never done a true "cross country" race, so Arjay says I shouldn't beat myself up too much over how crappily I did - also, we were at a higher elevation, and I have only been back running for just a couple of weeks after the foot-thing. I think he is just making excuses for me...but I'll take it! I came in right around 37 minutes...I was really hoping for 30. It was one H-I-L-L-Y course, though, and much harder than the road.. We spent a lot of time running at an angle, and I don't think my knees were quite ready for it. My foot did okay, though! It was a little sore after the race, but felt great on Sunday.
It was fun running with Arjay! He sort of ran some circles around me, acting as my own personal race photographer. I felt super-famous! He's pretty eager to go back next year, and really run it. So, I think we are planning on doing all the races in the series - I think there are four.
Here are some great pics from the race! Enjoy! Hope some of you can make it out NEXT year!!
 |
| Getting ready! Still thinking I'm going to do pretty well. |
 |
| We love eachother! |
 |
| Look! I'm winning the whole darn thing! |
 |
| Look! Everyone is passing me! Pretty vines, though! |
 |
| This hill REALLY sucked. But, I tried to power up it! That building wayyyy at the top of the frame is where we started... and we ran a bit on that gravel path in the right corner. |
 |
| I'm VERY serious |
 |
| Arjay practicing our photo-finish |
 |
| Our photo-finish. boy, i look happy!! |
 |
| Arjay being irreverent. Pretty vineyard, huh?? That glass was part of the swag bag. |
 |
| The REWARD |
 |
| Nice view of the vineyard. |
Sunday, October 21, 2012
It's not you, it's me....
Hi, Friends! I feel horrible that I've neglected this little blog over the last few weeks. No more! I am B-A-C-K!
Yesterday, I had a wonderful run - I was supposed to go for an hour and 15 minutes, but was feeling good, so I rounded out at 7 miles, which was about an hour and 25 minutes. I was so worried about my training schedule, since I'd taken so much time off for that dang plantar fasciitis, but I think I'm still in ok shape! The 7 miles was run at a 12:13 pace - right in line, maybe even a little faster than I ought to be doing for the LSD runs. But, it felt really good!
More importantly, my foot feels great today! No pain at all. I put it on ice right when I got home, and then went for a pedicure. =) Also, I stole some of Arjay's 800 mg ibuprofen right after the run, to keep the swelling down. No drug aids today, so that's GREAT news.
I'm so excited - on Saturday, we are headed back to Round Peak Vineyards for the Vineyard 5K - a bunch of it actually goes through the grapevines...it's such a pretty vineyard. Arjay is going to run "with" me - that should be interesting. He hasn't run any in the last few months due to having PF in BOTH feet. So, he's gonna go with me at my slow little pace - I think it will be good for him; he'll ease into running, and hopefully be able to get back into it soon. He really enjoys it, and is good at it - so it's sad when he can't do it.
In other news: we are in the planning stages for the 5th Annual Wandering Beaver Loose on the Neuse underground charity run. Once again, we'll be giving all donations to the Special Operations Warrior Foundation. So, put the 2nd Saturday of December on your calendars. I expect to see representation equal to that of the readership of this blog. (I'm looking at you Netherlands and Russia.)
Anyway, more details on that to follow.
Up for this week: two easy runs, some core work, some dietary work - both Arjay and I are feeling a little on the fluffy side - and it's time to assess some things (I hope to write more about that later - maybe start including recipes if we find any that are just too good to pass up), and then the 5K on Saturday.
whoo hooo!
Thanks for reading!
Yesterday, I had a wonderful run - I was supposed to go for an hour and 15 minutes, but was feeling good, so I rounded out at 7 miles, which was about an hour and 25 minutes. I was so worried about my training schedule, since I'd taken so much time off for that dang plantar fasciitis, but I think I'm still in ok shape! The 7 miles was run at a 12:13 pace - right in line, maybe even a little faster than I ought to be doing for the LSD runs. But, it felt really good!
More importantly, my foot feels great today! No pain at all. I put it on ice right when I got home, and then went for a pedicure. =) Also, I stole some of Arjay's 800 mg ibuprofen right after the run, to keep the swelling down. No drug aids today, so that's GREAT news.
I'm so excited - on Saturday, we are headed back to Round Peak Vineyards for the Vineyard 5K - a bunch of it actually goes through the grapevines...it's such a pretty vineyard. Arjay is going to run "with" me - that should be interesting. He hasn't run any in the last few months due to having PF in BOTH feet. So, he's gonna go with me at my slow little pace - I think it will be good for him; he'll ease into running, and hopefully be able to get back into it soon. He really enjoys it, and is good at it - so it's sad when he can't do it.
In other news: we are in the planning stages for the 5th Annual Wandering Beaver Loose on the Neuse underground charity run. Once again, we'll be giving all donations to the Special Operations Warrior Foundation. So, put the 2nd Saturday of December on your calendars. I expect to see representation equal to that of the readership of this blog. (I'm looking at you Netherlands and Russia.)
Anyway, more details on that to follow.
Up for this week: two easy runs, some core work, some dietary work - both Arjay and I are feeling a little on the fluffy side - and it's time to assess some things (I hope to write more about that later - maybe start including recipes if we find any that are just too good to pass up), and then the 5K on Saturday.
whoo hooo!
Thanks for reading!
Monday, October 8, 2012
It's the Most Wonderful Tiiiiiiime of the yearrrrrr!
YAYYYYY!!!! It's Fall! The absolute most wonderful time in the entire year.
I'm still taking it easy, due to the issue with the old plantar fascia, and it being a jerk - also, Arjay and I went on a "NC Wine Weekend" Anniversary trip - hence the lack of blog posts.
My 2nd run last week was on Friday, and it was lovely! Arjay and I were staying at this great place Pilot Knob Inn. It's situated at the foot of Pilot Mountain - very cool, and highly recommended, if you are in the area! They have converted old tobacco barns into cozy little cabins - wood burning fire place and all. They aren't necessarily "fancy" - but they are just what suits the Hineks. Also: they have a couple of pet-friendly cabins, so the dogs came with us!
Now, back to the run: Matilda and I headed out on Friday morning about 8, for a nice and slow 30 minutes. The first 1/2 mile was the driveway of the property, then a quick jog across the road to the Sauratown Trail, which is part of the Mountains to the Sea Trail, here in NC. The trail skirts up and down and around and into Pilot Mountain State Park. Really nice trail, though a little hilly "easing back into" things. I averaged about 13 minutes per mile for 2.5 miles.
We spent the rest of Friday and Saturday touring wineries in the Yadkin Valley Region of NC. If you aren't familiar with NC Wines, or think we only have scuppernong, then here are a few wineries/ vineyards that will change your mind:
Round Peak - this joint is hosting a 5K run through the vineyard on the 27th! Arjay and I just signed up. Holla!
West Bend
Divine Llama
Today, Matilda and I did another easy 30 minutes - this time in the neighborhood. It's a little misty today, and the temp was right around 49 degrees. My FAVORITE running weather!
Here are today's deets:
So, last week I did two easy runs, this week I'm shooting for 3. I'm hoping the heel continues to heal. HA! It was a little sore after Friday, but feels pretty good right now!
Happy Fall, y'all!
I'm still taking it easy, due to the issue with the old plantar fascia, and it being a jerk - also, Arjay and I went on a "NC Wine Weekend" Anniversary trip - hence the lack of blog posts.
My 2nd run last week was on Friday, and it was lovely! Arjay and I were staying at this great place Pilot Knob Inn. It's situated at the foot of Pilot Mountain - very cool, and highly recommended, if you are in the area! They have converted old tobacco barns into cozy little cabins - wood burning fire place and all. They aren't necessarily "fancy" - but they are just what suits the Hineks. Also: they have a couple of pet-friendly cabins, so the dogs came with us!
Now, back to the run: Matilda and I headed out on Friday morning about 8, for a nice and slow 30 minutes. The first 1/2 mile was the driveway of the property, then a quick jog across the road to the Sauratown Trail, which is part of the Mountains to the Sea Trail, here in NC. The trail skirts up and down and around and into Pilot Mountain State Park. Really nice trail, though a little hilly "easing back into" things. I averaged about 13 minutes per mile for 2.5 miles.
We spent the rest of Friday and Saturday touring wineries in the Yadkin Valley Region of NC. If you aren't familiar with NC Wines, or think we only have scuppernong, then here are a few wineries/ vineyards that will change your mind:
Round Peak - this joint is hosting a 5K run through the vineyard on the 27th! Arjay and I just signed up. Holla!
West Bend
Divine Llama
Today, Matilda and I did another easy 30 minutes - this time in the neighborhood. It's a little misty today, and the temp was right around 49 degrees. My FAVORITE running weather!
Here are today's deets:
| Time: | 30:04 |
| Moving Time: | 29:23 |
| Elapsed Time: | 30:11 |
| Avg Pace: | 11:42 min/mi |
| Avg Moving Pace: | 11:26 min/mi |
| Best Pace: | 5:02 min/mi |
Happy Fall, y'all!
Monday, October 1, 2012
We can rebuild her....We have the technology
Well, friends, after a week of eating bon bons and watching episode after episode of Glee on Netflix streaming, I think I may finally be back in the game. (Incidentally, why didn't anyone tell me what a sob-fest that show is. I mean, seriously, how many "teens-doing-the-right-thing" story lines can one gal take? Not to mention the Journey - for the love of God, the Journey!! - I've learned one thing in all of it: I will NEVER stop believing.)
I haven't really done much of exercise since waking up in agony the morning after my lightning fast PR on the 19th. Arjay and I went swimming on the 22nd, then I didn't do anything last week, except about 30 minutes on the trainer. I was lame... LITERALLY, so how about you stop judging me, so we can go ahead and move past this.
Today, Matilda and I went for an E-A-S-Y jog in the neighborhood. My Garmin was out of juice onaccounta the aforementioned laziness - i.e. I never charged it, since I never used it. So, I don't know exactly how far, or how long. We stopped a minute to say hello to some neighborhood kids, too - so that added a bit of time. But, it felt good to just be out there.
My arch seems a little tender, but not my heel. I'm back to my old cumbersome New Balance - giving the minimus (minimi?) a break for a little while. I'm planning to make use of the golf ball stretches some of you suggested. I've been doing a bit of that this week, so I'm hoping it did some good.
Now, if this pesky tickle in my throat/ chestal region doesn't turn into a full-blown cold, we'll be in good shape!
Don't Stop Believing, kids. I never will.
TOMORROW: Abs Gone Wild. Yes!
I haven't really done much of exercise since waking up in agony the morning after my lightning fast PR on the 19th. Arjay and I went swimming on the 22nd, then I didn't do anything last week, except about 30 minutes on the trainer. I was lame... LITERALLY, so how about you stop judging me, so we can go ahead and move past this.
Today, Matilda and I went for an E-A-S-Y jog in the neighborhood. My Garmin was out of juice onaccounta the aforementioned laziness - i.e. I never charged it, since I never used it. So, I don't know exactly how far, or how long. We stopped a minute to say hello to some neighborhood kids, too - so that added a bit of time. But, it felt good to just be out there.
My arch seems a little tender, but not my heel. I'm back to my old cumbersome New Balance - giving the minimus (minimi?) a break for a little while. I'm planning to make use of the golf ball stretches some of you suggested. I've been doing a bit of that this week, so I'm hoping it did some good.
Now, if this pesky tickle in my throat/ chestal region doesn't turn into a full-blown cold, we'll be in good shape!
Don't Stop Believing, kids. I never will.
TOMORROW: Abs Gone Wild. Yes!
Friday, September 21, 2012
German Sleepwear - only less leather
Oh no, dear friends!!! I woke up yesterday with a horrible pain in my left heel. I can see some of you right now, nodding the nod of understanding. It seems as if I may have the beginnings of plantar fasciitis. BOOO!! I knew it was coming, I had some twinges last week, but they always seemed to go away. Now, it seems to be staying.
For those of you that don't know, this is an injury to the tendon that runs from heel through the arch. Sometimes, it can get inflamed, or torn...and is a MESS to try to heal. Mainly because, well, it's the bottom of your foot. It's not like you can not use your feet. =(
So, I took yesterday off. Today is a normal "rest day," so I'm doing that. I'm wearing my comfy stegmann clogs, to help support the arch.
Arjay bought the Strassberg Sock when he started dealing with the same injury a few months ago. You're supposed to sleep in it, and it gently stretches the tendon while you sleep. H-O-T, right??
So, I'm not sure what to do at this point. I guess I should probably not run until it stops hurting. Anyone else ever dealt with it? What suggestions do you have? Current course of healing: rest, ice, massage, ibuprofen, stretch, sexy sock. Should I try running on Saturday, or not? I think I know the answer, but I don't like it. =(
Looks like I may be swimming for a few weeks. Luckily, the Buffalo Road Aquatic Center just opened!!
 |
| (Image courtesy of http://orthoinfo.aaos.org) |
So, I took yesterday off. Today is a normal "rest day," so I'm doing that. I'm wearing my comfy stegmann clogs, to help support the arch.
Arjay bought the Strassberg Sock when he started dealing with the same injury a few months ago. You're supposed to sleep in it, and it gently stretches the tendon while you sleep. H-O-T, right??
So, I'm not sure what to do at this point. I guess I should probably not run until it stops hurting. Anyone else ever dealt with it? What suggestions do you have? Current course of healing: rest, ice, massage, ibuprofen, stretch, sexy sock. Should I try running on Saturday, or not? I think I know the answer, but I don't like it. =(
Looks like I may be swimming for a few weeks. Luckily, the Buffalo Road Aquatic Center just opened!!
Thursday, September 20, 2012
in some cultures, it's called a PR - i just call it AWESOME
Ok, friends. I'm so excited! This post is going to be short and sweet. Yesterday, I did a personal best for a 3 mile run! (I wish I hadn't stopped at 30 minutes...I only had a few feet left to get a true 3.1 time. Shucks!)
Here are the stats:
Yeah...that says a 9:43 pace.
I tell you - this "training slow" REALLY works! That, and Lady Gaga screaming in my ear probably didn't hurt either.
Here are the stats:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 30:02.2 | 3.09 | 9:43 |
| 1 | 9:31.3 | 1.00 | 9:31 |
| 2 | 9:55.5 | 1.00 | 9:55 |
| 3 | 9:46.8 | 1.00 | 9:47 |
| 4 | :48.6 | 0.09 | 9:02 |
Yeah...that says a 9:43 pace.
I tell you - this "training slow" REALLY works! That, and Lady Gaga screaming in my ear probably didn't hurt either.
Tuesday, September 18, 2012
Core, Dessert,Wine, Hills, Naked
Well, friends - it's Tuesday - and that means a core work out. I did it, and now it is over. =)
Actually, I shouldn't be so snarky about it...it's not that bad. I have 16 different "workouts" from which to choose, all from the class that Arjay and I were doing last month. Some of them use a 6lb medicine ball, and some are just normal "crunchy" kind of things - but not crunches. Today's round was made up of 13 different exercises, about 10-15 reps on each exercise. My six pack is still being kept cool by some insulation - but we are getting there!
Next step: eating better. It's not that I eat badly - I don't. I'm just not a fan of "going without" - so, if I want dessert, I eat it. If I want wine, i drink it. Also - I just turned 40...so, that may have something to do with it....just getting older makes the adipose hang on a little tighter. (Side note: did anyone see the Dr. Who Adipose episode? I'm talking to YOU, Lowell.)
Yesterday, was a big win! I went for a nice run in the morning with Matilda - beautiful morning! I think I might actually end up liking morning! Who knew??
I ran in my neighborhood which, those of you playing along at home know, is a little on the hilly side. I kept a good pace, "running" almost all of the hills. It was a thirty minute run - 2.52 miles, averaging 11:55 per mile. My heart rate was a little higher than I would have liked, but not too bad: 156. I guess I should probably give my max HR for those keeping score - it's about 200. I got that from a a couple of different tests - the step test, and also the hill sprint test - both gave roughly the same number - the step test topped at 200, and the hill sprint topped at 197.
So, my heart rate plans are all built on that Max HR.
Also, incidentally, that is how a bill becomes a law.
Tomorrow, I'm going to do the "naked run" I wasn't able to complete last week. Whoo hoo!!
Actually, I shouldn't be so snarky about it...it's not that bad. I have 16 different "workouts" from which to choose, all from the class that Arjay and I were doing last month. Some of them use a 6lb medicine ball, and some are just normal "crunchy" kind of things - but not crunches. Today's round was made up of 13 different exercises, about 10-15 reps on each exercise. My six pack is still being kept cool by some insulation - but we are getting there!
Next step: eating better. It's not that I eat badly - I don't. I'm just not a fan of "going without" - so, if I want dessert, I eat it. If I want wine, i drink it. Also - I just turned 40...so, that may have something to do with it....just getting older makes the adipose hang on a little tighter. (Side note: did anyone see the Dr. Who Adipose episode? I'm talking to YOU, Lowell.)
Yesterday, was a big win! I went for a nice run in the morning with Matilda - beautiful morning! I think I might actually end up liking morning! Who knew??
I ran in my neighborhood which, those of you playing along at home know, is a little on the hilly side. I kept a good pace, "running" almost all of the hills. It was a thirty minute run - 2.52 miles, averaging 11:55 per mile. My heart rate was a little higher than I would have liked, but not too bad: 156. I guess I should probably give my max HR for those keeping score - it's about 200. I got that from a a couple of different tests - the step test, and also the hill sprint test - both gave roughly the same number - the step test topped at 200, and the hill sprint topped at 197.
So, my heart rate plans are all built on that Max HR.
Also, incidentally, that is how a bill becomes a law.
Tomorrow, I'm going to do the "naked run" I wasn't able to complete last week. Whoo hoo!!
Sunday, September 16, 2012
Readers Digest Condensed Version
When last I yammered on at you, I believe I was planning for a nice "recoup" run on Thursday. I wasn't able to take that run - I picked up my parents from the airport, they were coming back from their 50th Anniversary Trip to Sweden, and stayed the night with us (great fun, and more important than the run, so I'm totally fine with it.). I also didn't run on Friday - that was my "normal" day off, and I just went ahead and took it, rather than swiping it out for Thursday.
I think I must have really needed those two days off, because I had an absolutely awesome run on Saturday. I went for about an hour on Saturday morning, keeping my heart rate low, and running nice and slow. I was able to run the whole time, no walking - and really just felt so good the whole time! And by the end of it, I felt like I could go again! So, I think next Saturday I'm going to bump up to an hour and a half - I guess it's time.
Today, we are having a wonderful Fall rain, so we may go biking, but may not - depends on how hard it's raining by 2. It's only about 64 degrees right now, so it will be a great day for a ride! I hope the rain slows, or goes away altogether!
Here are yesterday's stats: not too shabby, if I do say so myself. The temp was about 68, sunny - really just a perfect day!
4.64 miles in 57:36.42. so, roughly 12:25.2 min/ mile. That's right in my pacing for my long slow run, which is supposed to be between 12:18 and 13:47, in order to meet my Marathon goal time of 4 hours and 50 minutes.
So, all of that to say, I'm feeling good about my base building, and am ready to start really kicking in the endurance. I'm 26 weeks out from the marathon. whoo hoo!! Also, for those keeping score - we are 1/2 way to St. Patrick's Day! Yayyy!
-----------------------
I wrote all of that earlier today, but never got around to posting. so...Update! We went on our bike ride, it was a little rainy and Arjay got a flat tire, but the temperature was great! Fall is definitely in the air!! We realized that it's going to be pretty easy to go to the Farmer's Market from our house, as soon as one of the connectors on the greenway is finished - it will take a little longer than by car...but, that's ok, it will be a pretty ride! Even if we don't wait for the Greenway, we only have about 4 miles on a busy road to get to the Greenway section that can take us to the Farmer's Market.... So, yay for that!
Tomorrow morning, Matilda and I will be going for an easy 30 minutes.
Thursday, September 13, 2012
I cannot speak for Bears, I only can attest to what I do in the woods
Turns out that a Wendy's #1, with no tomato is NOT a good lunch. Don't get me wrong - it was delicious. And those sea salt fries? McDonalds - be afraid, be very afraid.
However, all of that sloshing around during a run - well...I'll just leave it at that.
Yesterday was supposed to be my "naked run," where I just kinda ran along - not keeping in a specific heart rate zone, or pace. I was feeling super good for the first 20 minutes, and then - well, we'll just leave it at that...
So, I walked out the last 20 minutes back to my car, and was late back to the house to pick up Matilda for "school."
Today will be better. I'm planning to be more sensible for lunch - I have a slimfast shake, and some celery and hummus.
No stats for yesterday's workout, however there may be an environmental impact report filed later.
However, all of that sloshing around during a run - well...I'll just leave it at that.
Yesterday was supposed to be my "naked run," where I just kinda ran along - not keeping in a specific heart rate zone, or pace. I was feeling super good for the first 20 minutes, and then - well, we'll just leave it at that...
So, I walked out the last 20 minutes back to my car, and was late back to the house to pick up Matilda for "school."
Today will be better. I'm planning to be more sensible for lunch - I have a slimfast shake, and some celery and hummus.
No stats for yesterday's workout, however there may be an environmental impact report filed later.
Tuesday, September 11, 2012
here's yesterday's workout; now i'd appreciate if you'd get up off my back about it
I never got around to posting yesterday – but I did my workout! Matilda and I got out of bed at 6:00am, and hit the road at 6:20 for our 30 minute easy run.
It was a BE-AUTIFUL morning – Fall is definitely in the air. Yayyy! Here are yesterday’s stats - you can see where Matilda had to do some doggy business there in the first mile:
Tonight, we are getting all up in some CORE training. Then, we are going to get all up in some WINE training with Shane and Bridgette. What!!
Tomorrow, my plan is to go "naked running" as my friend Randy says. Now, don't everyone converge on my neighborhood at once to view the spectacle. It just means I'm going to run without all the electrical devices telling me what's going on. I'll still wear my watch, and keep track of my time, but I'm not going to worry so much about keeping my heart rate in a specific zone, or shooting for a specific pace. I'm going to run what feels good for 45 minutes, and then review the stats later. My hope is that I will be a little faster than I think. We'll see!
| Split | Time | Moving Time | Distance | Avg Pace | Avg Moving Pace | Avg HR | Max HR | Calories |
| 1 | 13:53.9 | 12:51 | 1.00 | 13:54 | 12:51 | 148 | 168 | 150 |
| 2 | 12:04.6 | 12:04 | 1.00 | 12:05 | 12:04 | 151 | 167 | 132 |
| 3 | 4:20.8 | 4:21 | 0.37 | 11:50 | 11:51 | 152 | 160 | 49 |
| Summary | 30:19.2 | 29:16.0 | 2.37 | 12:48 | 12:22 | 150 | 168 | 331 |
Tonight, we are getting all up in some CORE training. Then, we are going to get all up in some WINE training with Shane and Bridgette. What!!
Tomorrow, my plan is to go "naked running" as my friend Randy says. Now, don't everyone converge on my neighborhood at once to view the spectacle. It just means I'm going to run without all the electrical devices telling me what's going on. I'll still wear my watch, and keep track of my time, but I'm not going to worry so much about keeping my heart rate in a specific zone, or shooting for a specific pace. I'm going to run what feels good for 45 minutes, and then review the stats later. My hope is that I will be a little faster than I think. We'll see!
Sunday, September 9, 2012
WHAT A BEAUTIFUL DAY!!!
We started this lovely day in the best fashion possible: coffee in the hot tub in the backyard. Followed it up with early service at church - love that. Then, a GREAT bike ride with our friend Beth, now known as the Queen of the Clip-in.
Seriously, we could not have asked for a more beautiful day!! Temp was right around 80, normal humidity, sunny. Just a great day all around.
We really are making the most of the Raleigh Greenway system! It seems like so long ago that our little City approved the bonds for expansion of the Greenway system - once in 2003, and another round in 2007. I really hope that everyone sees how beneficial it is for our community! By the end of it all, a person will be able to loop all the way around the city on nothing but Greenway trails! It's going to be a cyclist's delight!!
Check out the system here: http://www.raleighnc.gov/arts/content/PRecDesignDevelop/Articles/CapitalAreaGreenwayTrailSystem.html
Today, we rode out and back on a section that was just recently completed - the House Creek Trail. Boy, it was hilly, but still fun! We started at Crabtree Valley Mall, and went west-ish, eventually hooking up with the NC Museum of Art trail, and then onto the Reedy Creek Section, turning around at Umstead State Park. The total journey was a little over 13 miles - Beth and I are working our mileage up. Eventually, we'll be back to 30 mile rides and such.
I threw my chain at one point - BUT I didn't fall off! That may be a first. Typically, if I throw a chain, I panic, scream at Arjay "Help me! Help me!" pedaling furiously as I teeter along, wheels slowly losing momentum, until I finally ending up in a cursing pile on the ground. Not today! Today, I triumphed! No panic - Arjay was already on ahead (he was riding his fixed gear, so it's impossible for him to really "slow it down" on the downhill, so he didn't know what was going on.) So, I just un-clipped. Who knew that's all it took?? Ha! Then, of course, I had to figure out how to get my chain back on...which i did. Arjay is so great at being my Knight in Shining Armor, that sometimes I forget that I can actually DO STUFF. So, I guess I kind of needed him to not be there once, in order to figure out how to do it. He did come back up that big long hill once he realized I wasn't there - God bless him. That fixie is hard on his knees on those hills...but he is a TROOPER.
Beth is a great riding partner! We can commiserate about how mean the bike seats are, and how mean the hills are. Looking forward to more rides with her!!
Here's a photo from the ride - this is on the Reedy Creek Trail, about 1 mile-ish from Umstead. We are on the way back, heading back toward the Museum of Art. That's Beth and Arjay wayyyyy ahead in the distance. I love this town.
Seriously, we could not have asked for a more beautiful day!! Temp was right around 80, normal humidity, sunny. Just a great day all around.
We really are making the most of the Raleigh Greenway system! It seems like so long ago that our little City approved the bonds for expansion of the Greenway system - once in 2003, and another round in 2007. I really hope that everyone sees how beneficial it is for our community! By the end of it all, a person will be able to loop all the way around the city on nothing but Greenway trails! It's going to be a cyclist's delight!!
Check out the system here: http://www.raleighnc.gov/arts/content/PRecDesignDevelop/Articles/CapitalAreaGreenwayTrailSystem.html
Today, we rode out and back on a section that was just recently completed - the House Creek Trail. Boy, it was hilly, but still fun! We started at Crabtree Valley Mall, and went west-ish, eventually hooking up with the NC Museum of Art trail, and then onto the Reedy Creek Section, turning around at Umstead State Park. The total journey was a little over 13 miles - Beth and I are working our mileage up. Eventually, we'll be back to 30 mile rides and such.
I threw my chain at one point - BUT I didn't fall off! That may be a first. Typically, if I throw a chain, I panic, scream at Arjay "Help me! Help me!" pedaling furiously as I teeter along, wheels slowly losing momentum, until I finally ending up in a cursing pile on the ground. Not today! Today, I triumphed! No panic - Arjay was already on ahead (he was riding his fixed gear, so it's impossible for him to really "slow it down" on the downhill, so he didn't know what was going on.) So, I just un-clipped. Who knew that's all it took?? Ha! Then, of course, I had to figure out how to get my chain back on...which i did. Arjay is so great at being my Knight in Shining Armor, that sometimes I forget that I can actually DO STUFF. So, I guess I kind of needed him to not be there once, in order to figure out how to do it. He did come back up that big long hill once he realized I wasn't there - God bless him. That fixie is hard on his knees on those hills...but he is a TROOPER.
Beth is a great riding partner! We can commiserate about how mean the bike seats are, and how mean the hills are. Looking forward to more rides with her!!
Here's a photo from the ride - this is on the Reedy Creek Trail, about 1 mile-ish from Umstead. We are on the way back, heading back toward the Museum of Art. That's Beth and Arjay wayyyyy ahead in the distance. I love this town.
Saturday, September 8, 2012
Feeling Really Good!
This morning was great for a long run! I ended up going for about an hour and 20 minutes - a little longer than scheduled, but that's ok - I was feeling it!
More important than my run though, I am SUPER-STOKED for my friend Brandi http://www.inspireandrun.com/ who just signed up for the Umstead 100 Mile Endurance Race!! Whoo hooo! I think Arjay and I are both going to help pace her, if she'll still have us. Brandi and I went to high school together - but haven't seen each other since - you know how that goes. But, it just proves that the internet isn't all that bad, it reconnected us, and I am so glad! Brandi has a wonderful gift for encouragement! Check out her blog when you get time - it's really good!
Now, back to me. I felt really good through the whole run today. Keeping it slow and steady, walking every now and then - but not too often, and not for more than about 30 seconds, just enough to get my heart rate back down. Sadly, I always had to do it on the hills. I'm looking forward to the time when I can just slow down on the hills, and not have to plain old walk. I know it will come, so I'll work on being patient.
Here are the stats for the day:
Looking forward to riding bikes with our friend Beth tomorrow!!
More important than my run though, I am SUPER-STOKED for my friend Brandi http://www.inspireandrun.com/ who just signed up for the Umstead 100 Mile Endurance Race!! Whoo hooo! I think Arjay and I are both going to help pace her, if she'll still have us. Brandi and I went to high school together - but haven't seen each other since - you know how that goes. But, it just proves that the internet isn't all that bad, it reconnected us, and I am so glad! Brandi has a wonderful gift for encouragement! Check out her blog when you get time - it's really good!
Now, back to me. I felt really good through the whole run today. Keeping it slow and steady, walking every now and then - but not too often, and not for more than about 30 seconds, just enough to get my heart rate back down. Sadly, I always had to do it on the hills. I'm looking forward to the time when I can just slow down on the hills, and not have to plain old walk. I know it will come, so I'll work on being patient.
Here are the stats for the day:
| Split | Time | Avg Pace | Best Pace | Avg HR | Max HR |
| 1 | 12:05.7 | 12:06 | 9:34 | 151 | 160 |
| 2 | 12:17.0 | 12:17 | 10:05 | 155 | 161 |
| 3 | 11:59.1 | 11:59 | 10:15 | 157 | 163 |
| 4 | 12:54.4 | 12:54 | 10:19 | 154 | 163 |
| 5 | 10:44.8 | 12:29 | 10:21 | 155 | 160 |
| 6 | 12:55.7 | 12:56 | 9:46 | 154 | 160 |
| 7 | 8:57.5 | 12:29 | 8:35 | 155 | 161 |
| Summary | 1:21:54.1 | 12:27 | 8:35 | 154 | 163 |
Looking forward to riding bikes with our friend Beth tomorrow!!
Friday, September 7, 2012
Back on Track!
Feeling really good today, after a 30 minute easy run! Matilda went with me, and we tried it without the "gentle leader" - which is this nose harness thing, kinda like a bridle. Anyhow, we've been using that with her for a while, because she has a tendency to pull on the leash when we walk or run, and gets distracted by piles of poop. That contraption stopped all that, and was really quite the miracle. If you have a pull-y kind of pooch, I HIGHLY recommend it!
Anyhow, we are working to get her off that leader, and back into a normal leash. She did really well - she got distracted a couple of times, but was mostly really good!
Tonight I also threw in some core work after the run.
Now, I am all cleaned up and smelly good and ready to go on a date with my super hot husband.
All in all, life ain't too bad.
Here's the stats on the run - not sure what happened with my splits - I think I accidentally pressed a button:
Tomorrow, I get to do the long slow distance! I'm looking forward to it - hoping for a better time than last week.
Onward and Upward!
Anyhow, we are working to get her off that leader, and back into a normal leash. She did really well - she got distracted a couple of times, but was mostly really good!
Tonight I also threw in some core work after the run.
Now, I am all cleaned up and smelly good and ready to go on a date with my super hot husband.
All in all, life ain't too bad.
Here's the stats on the run - not sure what happened with my splits - I think I accidentally pressed a button:
| Split | Time | Distance | Avg Pace | Avg HR |
| 1 | 15:00.0 | 1.3 | 11:31 | 155 |
| 2 | 12:00.1 | 1 | 12:00 | 158 |
| 3 | 03:03.0 | 0.27 | 11:10 | 164 |
| Summary | 30:03.1 | 2.58 | 11:40 | 157 |
Tomorrow, I get to do the long slow distance! I'm looking forward to it - hoping for a better time than last week.
Onward and Upward!
Thursday, September 6, 2012
Is that a pool of sweat in my family room?
This successful workout brought to you by my friend Austin - http://ironman.austinklee.com/
With a thunderstorm causing near flood conditions in the neighborhood, I was about to blow off another workout, but thanks to Austin's encouragement, I decided to jump on the bike trainer since I couldn't run outside. I just transferred my 45 minute lactic threshold training to the bike instead of the run. Man, that was a sweaty, sweaty mess.
I'm not in love with the trainer - it's boring. I prefer doing activities out "in the wild" as my friend Glenn calls it. But, I kind of got used to it when I was training for our bike ride across western Ireland a couple of years ago...so, it did bring back some good memories of looking forward to that.
Here's a side note about Austin: His dad was my minister through my teenage years, and officiated at Arjay's and my wedding (anyone have any thoughts on whether or not that is grammatically correct? it sounds really lame, but seems to be the right way to say it.). So, does that make us officiate-in-laws? Is that a thing?
I guess the learning in all of this is that it's good to have people around you who encourage you to keep plugging away. Today, it was Austin.
Thanks, man!
I'm looking forward to letting each of you be an important part of getting my lazy a$$ out to run, even when I don't want to. ha!
Here are the stats for the day:
Tomorrow: easy 30 minute run (no rest day, since I took yesterday off.)
With a thunderstorm causing near flood conditions in the neighborhood, I was about to blow off another workout, but thanks to Austin's encouragement, I decided to jump on the bike trainer since I couldn't run outside. I just transferred my 45 minute lactic threshold training to the bike instead of the run. Man, that was a sweaty, sweaty mess.
I'm not in love with the trainer - it's boring. I prefer doing activities out "in the wild" as my friend Glenn calls it. But, I kind of got used to it when I was training for our bike ride across western Ireland a couple of years ago...so, it did bring back some good memories of looking forward to that.
Here's a side note about Austin: His dad was my minister through my teenage years, and officiated at Arjay's and my wedding (anyone have any thoughts on whether or not that is grammatically correct? it sounds really lame, but seems to be the right way to say it.). So, does that make us officiate-in-laws? Is that a thing?
I guess the learning in all of this is that it's good to have people around you who encourage you to keep plugging away. Today, it was Austin.
Thanks, man!
I'm looking forward to letting each of you be an important part of getting my lazy a$$ out to run, even when I don't want to. ha!
Here are the stats for the day:
| Split | Time | Avg HR | Max HR |
| 1 | 18:31.4 | 147 | 155 |
| 2 | 11:35.6 | 164 | 168 |
| 3 | 03:56.1 | 143 | 168 |
| 4 | 11:07.9 | 163 | 172 |
| Summary | 45:11.0 | 155 | 172 |
Tomorrow: easy 30 minute run (no rest day, since I took yesterday off.)
Subscribe to:
Posts (Atom)