10 minutes warm up on the stairmaster yesterday. I love the stairmaster!
35 minutes on the treadmill last night--started at an easy pace for 10 minutes, then alternated between 6 and 6.5 mph pace for 25 minutes. 5 minute walk to cool-down.
I was very tired when I got to the gym, but knew I needed the workout and would feel great once I started. I felt strong through the entire run. It was a good workout.
The Gym. I will never go again between the hours of 5pm and 8pm. (I knew there was a reason I am a late evening gym "rat".) It's insane in there! You can't get an open machine to save your life, and the front desk clerk makes an announcement over the intercom system to "remind you that there is a 20 minute limit on all cardio machines." 20 minute limit? I know you're busy, but I pay for my membership, and 20 minutes isn't enough time.
These days I definitely prefer running outside...though I will admit the last few days have me scared of running outdoors. One of the top stories on the news Monday night was of a woman who was out jogging in Lincoln Park in West Seattle (my neighborhood), who was attacked by a man in broad daylight. She is fine--just a few minor injuries, but how frightening. She managed to fight him off, and there were a couple of witnesses, but the man got away. They don't know what his intentions were. Whatever they were, they were not good.
I always feel I am careful when I'm out running alone. I never go alone in the dark. I always wear a safety flash, and stay on pretty public streets. But you just never know. I've decided it's time to find a group to run with outdoors. And on my weekend runs outdoors I will stick to very heavily populated areas like Greenlake or Alki, and I will continue to run on the treadmill through the Winter as daylight is scarce. Anyone looking for a running partner?
4 miles tonight, and 3 tomorrow. Perfect prep for my Thanksgiving meal at Cafe' Flora tomorrow night! I hope you all have a wonderful and relaxing Thanksgiving, whatever you are doing!
Wednesday, November 21, 2007
Sunday, November 18, 2007
Sunday 6, Part Deux
Friday was a rest and "re-load" day. I was so tired after work Friday. I went home and crashed. Cory and I didn't do anything but lounge Friday night. It was fantastic.
Yesterday I struggled through my run. I started off feeling strong, but I think I started too fast, and my energy quickly dwindled. I also got a really bad sideache about 2 miles in, and had to stop and walk for a minute or two until it subsided. I was scheduled to only do 3 miles, but I did about 4. I think part of my struggle was my attitude. I was cranky, and tired, and couldn't seem to think about anything but getting the damn run over with! It was also raining, which actually felt great once I got moving, though my feet were a little uncomfortable by the end. They got pretty wet and cold.
Today I met up with my friend Kerry for lunch before my 6 mile run. It was so great to catch up with her. We ate at a new soup and sandwich place on Greenlake. It was good food and good company, and put me in a great mood before the run. I did 2 laps around the outer Greenlake path. I lost my gloves somewhere along the way, so by the end of the run my hands were numb. It took me a good hour to feel warm again and for my hands to function normally. I need to find a good place to stash my gloves while I'm running when I get a little overheated. Man, I can't wait for those warm spring nights again!
I felt great through my run--much better than yesterday. I skipped out on stretching afterwards, so I need to go home and do that (I'm at work getting a few things ready before the holiday. I'm wasting time while the time clocks are downloading), otherwise I'm afraid I'll be hurting in the morning. It was too cold to stretch outside! (What can I say, I'm a wuss!) My knees were also a tad sore an hour ago, but now I hardly notice any soreness.
This week's runs alternate between 3 and 4 miles. Next Sunday's run is just a 3 miler. Next week is another taper week, then the following week my long run will increase to 7 miles. My first 10 mile run will be here sooner than a blink of an eye!
Cory is going to help me with water and energy "stops" once I start getting above the 7 mile run. I am looking at different options for carrying water, too. I think I'm going to invest in a "water belt", rather than a camel pack or the handheld bottles. I hate carrying anything while I run, and I also don't really like running with a backpack--something that keeps me feeling as free as possible is best!
Okay, back to work I must go!
Yesterday I struggled through my run. I started off feeling strong, but I think I started too fast, and my energy quickly dwindled. I also got a really bad sideache about 2 miles in, and had to stop and walk for a minute or two until it subsided. I was scheduled to only do 3 miles, but I did about 4. I think part of my struggle was my attitude. I was cranky, and tired, and couldn't seem to think about anything but getting the damn run over with! It was also raining, which actually felt great once I got moving, though my feet were a little uncomfortable by the end. They got pretty wet and cold.
Today I met up with my friend Kerry for lunch before my 6 mile run. It was so great to catch up with her. We ate at a new soup and sandwich place on Greenlake. It was good food and good company, and put me in a great mood before the run. I did 2 laps around the outer Greenlake path. I lost my gloves somewhere along the way, so by the end of the run my hands were numb. It took me a good hour to feel warm again and for my hands to function normally. I need to find a good place to stash my gloves while I'm running when I get a little overheated. Man, I can't wait for those warm spring nights again!
I felt great through my run--much better than yesterday. I skipped out on stretching afterwards, so I need to go home and do that (I'm at work getting a few things ready before the holiday. I'm wasting time while the time clocks are downloading), otherwise I'm afraid I'll be hurting in the morning. It was too cold to stretch outside! (What can I say, I'm a wuss!) My knees were also a tad sore an hour ago, but now I hardly notice any soreness.
This week's runs alternate between 3 and 4 miles. Next Sunday's run is just a 3 miler. Next week is another taper week, then the following week my long run will increase to 7 miles. My first 10 mile run will be here sooner than a blink of an eye!
Cory is going to help me with water and energy "stops" once I start getting above the 7 mile run. I am looking at different options for carrying water, too. I think I'm going to invest in a "water belt", rather than a camel pack or the handheld bottles. I hate carrying anything while I run, and I also don't really like running with a backpack--something that keeps me feeling as free as possible is best!
Okay, back to work I must go!
Monday, November 12, 2007
Sunday 6-miler
I mapped out a new route for my 6 miles yesterday afternoon. I started from my apartment in West Seattle, and ended down at Alki--where I met Cory in front of Tully's. I started out heading South and then joined up with Beach Drive SW which eventually connects with Alki Beach Drive. It was a fantastic route. A nice combo of a couple of long hills, mixed with a few smaller more gradual inclines, and fairly flat surfaces.
Running a new route always makes the run seem longer to me--my mind absorbing all the new sights, sounds--even smells. I love the scenery along this path. There are fantastic views of the sound and amazing homes, but the "sidewalk" along the first mile or so of Beach Drive is more like an uneven paved ditch completely filled with leaves. I had to be really careful to avoid injury. Despite that, I probably will run this route again.
I started with a nice easy pace--I feel like I kept a pretty even pace throughout. Perhaps I picked up the pace a tad near the end. Cory downloaded some more tunes onto the mp3--I've discovered The Chemical Brothers and Moby are fantastic for running. As I finished the last mile of my run it was turning dark as I rounded from Beach Drive to Alki Drive. It was kind of a surreal moment with the last song on the Moby album playing. (I wish I knew the name of the song off the top of my head.) I finished in about an hour. I thought I might take a bit longer, but it was practically an hour on the dot.
There were tons of bikers, runners, and dog-walkers along the way. One thing I've been noticing as I run more outdoors is the camraderie between runners. Most people I pass by give a wave or a shout out. I even got a high five last week! I like that. I like that a whole lot.
Running in the crisp Fall weather is fantastic, however within 10 minutes after the run I am always FREEZING. Anyone who knows me well, knows I'm always cold, and it's certainly intensified after I've started to cool down after a run. I'm already looking forward to Spring. I may be doing a lot of runs on the boring old treadmill during the upcoming Winter months. We'll see.
The rest of the week is filled with 3-milers and soccer on Wednesday. (Only 3 more games and then I'm taking a hiatus until next Fall). Next Sunday includes another 6-miler.
Running a new route always makes the run seem longer to me--my mind absorbing all the new sights, sounds--even smells. I love the scenery along this path. There are fantastic views of the sound and amazing homes, but the "sidewalk" along the first mile or so of Beach Drive is more like an uneven paved ditch completely filled with leaves. I had to be really careful to avoid injury. Despite that, I probably will run this route again.
I started with a nice easy pace--I feel like I kept a pretty even pace throughout. Perhaps I picked up the pace a tad near the end. Cory downloaded some more tunes onto the mp3--I've discovered The Chemical Brothers and Moby are fantastic for running. As I finished the last mile of my run it was turning dark as I rounded from Beach Drive to Alki Drive. It was kind of a surreal moment with the last song on the Moby album playing. (I wish I knew the name of the song off the top of my head.) I finished in about an hour. I thought I might take a bit longer, but it was practically an hour on the dot.
There were tons of bikers, runners, and dog-walkers along the way. One thing I've been noticing as I run more outdoors is the camraderie between runners. Most people I pass by give a wave or a shout out. I even got a high five last week! I like that. I like that a whole lot.
Running in the crisp Fall weather is fantastic, however within 10 minutes after the run I am always FREEZING. Anyone who knows me well, knows I'm always cold, and it's certainly intensified after I've started to cool down after a run. I'm already looking forward to Spring. I may be doing a lot of runs on the boring old treadmill during the upcoming Winter months. We'll see.
The rest of the week is filled with 3-milers and soccer on Wednesday. (Only 3 more games and then I'm taking a hiatus until next Fall). Next Sunday includes another 6-miler.
Friday, November 9, 2007
FRIDAY!
I love Fridays. For several reasons: 1) It's what I like to call my "indulgence day", where I can be a little more lenient with what I eat one day a week. I usually limit it to one item--maybe two if I'm feeling particularly "bad". 2) It's the end of the work week. 3) The office is usually much more relaxed on Fridays (not counting this week!) 4) I love the "possibilities of Fridays". It's the beginning of the weekend, and there's opportunity to do so many things. 5) It's a rest day--no running.
Don't get me wrong--I love the running, but coupled with reasons 1-4, having a rest day is a nice complement.
Last night I squeezed my 3 mile run in at 10:30 pm. Logistically, to get to the gym, it had to be a late workout. I was feeling pretty tired by that time, but I knew that 5 minutes in I'd feel great. For the most part I did--by the end of the run, I was ready to be done and on to Friday!
Tomorrow is another 3-miler, then Sunday back to building those miles again. Sunday kicks off the week with a 6 mile run, followed by 3 milers the rest of the week. I will continue to do a very small amount of speed work and hills with the 3 mile runs--not necessarily to build speed for the marathon, but because it's a "short" workout it boosts the calorie burning and intensifies the workout some.
I'm looking forward to the 6 miles on Sunday--that's about the longest I've run at one time so far. I'm thinking of trying a new running path at Lincoln Park in West Seattle for that run. Either that, or I may do two loops around the outer path of Greenlake. Though I'm ready for a change of scenery.
I think the biggest challenge I'm going to face as the runs get longer is fighting boredom. It's time to download some new songs onto the mp3 player, and probably time to change up my normal routes a bit.
Happy Weekend!
Don't get me wrong--I love the running, but coupled with reasons 1-4, having a rest day is a nice complement.
Last night I squeezed my 3 mile run in at 10:30 pm. Logistically, to get to the gym, it had to be a late workout. I was feeling pretty tired by that time, but I knew that 5 minutes in I'd feel great. For the most part I did--by the end of the run, I was ready to be done and on to Friday!
Tomorrow is another 3-miler, then Sunday back to building those miles again. Sunday kicks off the week with a 6 mile run, followed by 3 milers the rest of the week. I will continue to do a very small amount of speed work and hills with the 3 mile runs--not necessarily to build speed for the marathon, but because it's a "short" workout it boosts the calorie burning and intensifies the workout some.
I'm looking forward to the 6 miles on Sunday--that's about the longest I've run at one time so far. I'm thinking of trying a new running path at Lincoln Park in West Seattle for that run. Either that, or I may do two loops around the outer path of Greenlake. Though I'm ready for a change of scenery.
I think the biggest challenge I'm going to face as the runs get longer is fighting boredom. It's time to download some new songs onto the mp3 player, and probably time to change up my normal routes a bit.
Happy Weekend!
Monday, November 5, 2007
Training Schedule Posted!
Okay, I finally did it....I posted my training schedule through the end of December. It's listed under "Miriam's Training Schedule" under Links to your right.
This week has been an easy training week. 3 miles Sunday, Tuesday, Thursday, and Saturday. Back to soccer tonight--a late game (8:45). Monday was a rest day/cross-training day. I needed to burn off the sludge of work when I got home, and with little time in between work and meeting some friends, I got jiggy with it on the living room floor. I busted out the new Chemical Brothers album that Cory downloaded onto our mp3, and shook my booty like nothin' else--just to get in a bit of activity and get rid of the "bad work juju". It worked--I was in a fantastic mood.
I have a hard time with rest days. I know they are just as crucial to your progress as the workouts, but I feel lazy when I don't get some kind of activity in. Even when I know my body is really tired and needs a rest, I still mentally have to tell myself it's okay to take a break.
I felt a little tired all through Sunday's run--but got through it okay. I did a little leg workout with some free weights--bad idea. I've even read that when preparing for a long race, to do minimal weight lifting, that your body builds plenty of muscle through the training runs. I've been sore since Sunday. I didn't even do much--but it had just been long enough since I'd done any lifting focusing on the lower body, that it didn't take much to cause some discomfort.
Yesterday's run was good--I ran a bit faster than usual since the mileage is low. I did a bit of weights for my upper body (I've done upper body all along), and I feel good tonight. Good enough to run around the soccer field. 3 miles again tomorrow. It's all been on the treadmill this week. I'm not so keen on running outside alone in the dark, so the gym it is. Weekend runs will remain outdoors!
Thinking of seeing if there's a local "Turkey Trot" (usually a 5k race) on Thanksgiving Day since Cory and I will be staying in Seattle this year.
This week has been an easy training week. 3 miles Sunday, Tuesday, Thursday, and Saturday. Back to soccer tonight--a late game (8:45). Monday was a rest day/cross-training day. I needed to burn off the sludge of work when I got home, and with little time in between work and meeting some friends, I got jiggy with it on the living room floor. I busted out the new Chemical Brothers album that Cory downloaded onto our mp3, and shook my booty like nothin' else--just to get in a bit of activity and get rid of the "bad work juju". It worked--I was in a fantastic mood.
I have a hard time with rest days. I know they are just as crucial to your progress as the workouts, but I feel lazy when I don't get some kind of activity in. Even when I know my body is really tired and needs a rest, I still mentally have to tell myself it's okay to take a break.
I felt a little tired all through Sunday's run--but got through it okay. I did a little leg workout with some free weights--bad idea. I've even read that when preparing for a long race, to do minimal weight lifting, that your body builds plenty of muscle through the training runs. I've been sore since Sunday. I didn't even do much--but it had just been long enough since I'd done any lifting focusing on the lower body, that it didn't take much to cause some discomfort.
Yesterday's run was good--I ran a bit faster than usual since the mileage is low. I did a bit of weights for my upper body (I've done upper body all along), and I feel good tonight. Good enough to run around the soccer field. 3 miles again tomorrow. It's all been on the treadmill this week. I'm not so keen on running outside alone in the dark, so the gym it is. Weekend runs will remain outdoors!
Thinking of seeing if there's a local "Turkey Trot" (usually a 5k race) on Thanksgiving Day since Cory and I will be staying in Seattle this year.
Subscribe to:
Comments (Atom)