Sunday, May 31, 2009

5K Training Plan for Week of 6/1/09

Here's my running plan for this week:

Monday - Easy Run: 5 miles
Tuesday - Long Run: 9 miles
Wednesday - Rest. Update: Rest? No way! It's National Running Day! I ran 4 miles.
Thursday - Easy Run: 5 miles with 8 x 10 sec. 6% incline hills
Friday - Tempo Run: 5 mi. includes 3 mi. tempo
Saturday - Easy Run: 4 miles. Update: This is a maybe since I ran on National Running Day.
Sunday - Rest

28 - 32 miles total

Saturday, May 30, 2009

500th Mile for '09

Yep! I just ran my five hundredth mile since January. I wish I would have known that while I was on my four mile run. It would have made that hot and sweaty 500th mile feel just a little bit easier.

I did a few running drills today, too. How long has it been since you skipped down your driveway?!

Friday, May 29, 2009

Run-down Run

Yesterday, I had a good and easy five mile run with a few hills.

Today I ran five hard miles. Three times, I ran a half mile (7:55 - 8:09/mi pace) with a quarter mile rest.

Two days ago, my doctor said that my lungs sounded like I have asthma (I don't) or that I'd been sick (yes). That must be why I felt so run-down this morning. Even the cool-down part felt hard.

At least the strength training I did before today's run went well. My upper arm muscles are telling me that the shoulder rotation exercise is working. I did some raised push-ups, too. Put your toes on a chair and try them. They're hard!

Pre-run: half of my Breakfast Bowl a.k.a. Oats/PB/Banana mixture
Post-run: the rest of the Oats/PB/Banana mixture
Shoes: Asics Gel DS Trainer 13

Peanut Butter & Oats


This tastes like peanut butter oatmeal raisin cookie dough if you add vanilla protein powder - good for breakfast or a snack. I like to let it chill in the refrigerator before I eat it.

In a bowl, mash 1/2 of a banana with a fork.
Stir in 1/2 cup oats,
2 tablespoons peanut butter,
and 2 tablespoons raisins.

Nutritional facts for the above:
Calories: 453, Protein: 14, Carbs: 68, Fiber: 7 Fat: 17 Sugar: 25

Add vanilla protein powder or honey to taste.

Optional add-ins: cinnamon, wheat germ, flax seeds

Another idea: Sub in a small amount of milk for 1/2 the peanut butter to decrease calories.

(In some posts, I call this PB & Oats or the Breakfast Bowl.)

Wednesday, May 27, 2009

30 Minutes of Exercise

After eating an orange and some homemade banana bread, I did thirty minutes of exercises. I worked my chest & triceps, back & biceps and core using the book Change Your Body Shape by Brett Oteri to plan my workout.

Tuesday, May 26, 2009

Pepper Spray Burns - the Short Version

Yesterday I read that the sound of spraying pepper spray might scare dogs away. Today a dog chased me and believe me - the sound did not scare it.

After running away from the dog, I wiped a bug off my face. A minute later, the skin around my eye was burning. I ran home fast!

After washing my face, I finished my run since I had only run four miles. My face burned for another ten minutes. I ran eight miles today at a 9:32 pace.

After using pepper spray, don't touch your face!

Monday, May 25, 2009

5K Training Plan for Week of 5/25

It was nice to see the US flags flying this morning while I was on my four mile run. I didn't see anybody else on the roads so it was like having my own personal running trail.

On the fourth of July, (about six weeks from now) I hope to run in a 5K race. Here's my tentative training plan for this week:
Monday - Easy Run:4mi
Tuesday - 6-8mi run
Wednesday - Rest
Thursday - Easy Run: 5 mi w/hills
Friday - Speedwork: 5 mi, inc. 3x800m in 3:46 (maybe!) w/400m active recovery
Saturday - Easy Run: 4mi
Sunday - Rest
24-26 miles total

Pre-run: banana bread
Post-run: orange juice
Shoes: Asics Landreth 4

Friday, May 22, 2009

5 Mile Progression Run

After eating some fruit salad (oranges, bananas and apples), I went for an early morning run. I had planned to run five easy miles, but I was getting bored with all of the easy miles I've been running this week.

So I ran an easy mile and then picked up the pace and ran each mile a little faster than the previous one. It was a fun workout; it wasn't easy, but it wasn't too hard either. My average pace was 9:16 today.

After the run, I stretched and ate the no-bake oats and peanut butter breakfast cookie I made last night.

Have a wonderful Memorial Day weekend!

Shoes: Mizuno Wave Rider 11

Thursday, May 21, 2009

Great Houston Running Weather

This has been a great week to run. Early this morning, it was about 65 degrees with low humidity - very comfortable.

After eating some fruit salad (bananas, oranges, and apples), I did a few balance and lower body exercises. Then I ran four easy miles with four 6% hills on the treadmill. After the run, I ate a breakfast cookie and yogurt with some orange juice.

On short runs, I've been running in my Asics Landreth 4 shoes without any problems. I feel more confident about running in them after a couple of readers mentioned that they were comfortable after they had a few miles on them or that they were great for short runs.

Tuesday, May 19, 2009

Missing My Taste Buds

Except for my stuffy nose, it felt good to be running today, but not wanting to overdo it, I stopped at just five miles. It was so nice outside. If only it was sixty degrees every day or even every other day.

Before doing a few lower body exercises and going for a run, I ate a bite of banana bread, but I couldn't taste it because of my cold. I poured myself some Banana Nut Cheerios. I couldn't taste them either. I didn't eat very much. Taste Buds, I miss you! I think I have the makings of a new fad diet - only eat tasteless food.

Fortunately, after my run, I drank a smoothie made of vanilla yogurt, orange juice and half of a frozen banana which tasted great.

Monday, May 18, 2009

An Easier Easy Run

Today's run really was easier than yesterday. I only ran 3 miles and it was ten degrees cooler today (60 degrees). That helped, but I feel a little better today than yesterday, too - less sniffly and my cough isn't as bad. My average pace was closer to normal at 10:01.

Our house will be for sale soon so I've got moving on my mind. It's been nice to just step out the door and run, to wave at the neighbors, and to only share the road with an occasional car. I'll miss running here.

Of course, there will be other places to run, maybe even better places, but it's good to notice the good around you when you've got it.

Pre-run: toast and orange juice
Post-run: an egg and bacon and more o.j.
Shoes: Asics Landreth 4

Sunday, May 17, 2009

I'm Running Again

Last Saturday (the last time I ran), my average pace for my four mile run was 9:52/mile. Today - 10:55. I coughed a little. I sniffled a little, but I was able to run four miles.

When I got back home, my husband asked how my run went. He told me what I knew, but it feels a lot better when someone other than yourself tells you, "Don't worry about today's pace."

Maybe I'll do another short easy-paced run tomorrow. Maybe it will feel a little easier to go a little faster.

Pre-run: toast and jam
Post-run: Lucky Charms
Shoes: Mizuno Wave Rider 11

Friday, May 15, 2009

Feeling Better

Just wanted to post a short note to say I'm finally feeling better today and hope to be well enough to go on a run again soon.

"Thanks!" Kate and Pony for leaving such nice comments of encouragement and well wishes!

Monday, May 11, 2009

To Whinge or Not to Whinge

I shall try not to whinge* about it, but I'm sick with a cold. I spent most of yesterday asleep. I don't have any energy for exercising. Running will be waiting for me when I feel better. Stay well!

Merriam-Webster’s Word of the Day for May 11:

*whinge \WINJ\verb: to complain fretfully : whine
"Whinge," comes from an Old English verb, "hwinsian," which means "to wail or moan discontentedly." "Whinge" retains that original sense today, though nowadays it puts less emphasis on the sound of the complaining and more on the discontentment behind the complaint.

Saturday, May 9, 2009

Upcoming Run4Texas Race

There's a four mile race next Saturday, May 16, in Sugar Land, Texas. It's the Run4Texas and put on by the Texas Running Co. store. It costs $25-30 to enter unless you can run a 5K super fast as in sub 17 min. for women and sub 15:30 for men. Oh, if only I could! And not just for the free entry!

Don't know if I'll run it, but I thought I'd get the word out.

I ran four miles this morning.

Friday, May 8, 2009

Our House

We have survived six weeks of remodeling/repair work on our house. Hurricane Ike hit our roof hard back in September of last year. Today the repairs are finished and it's only how long until hurricane season begins? Three weeks and three days until June 1st. That's okay, even the big bad wolf couldn't blow our house down now.

We'll put our house back on the market soon. It was for sale before the Hurricane Ike interruption and before our economy went downhill. Still, we're hopeful.

Hammer That Interval

In one of Scott McMillan's articles, he lists some ideas for running faster from the book Take the Lead by Scott Simmons and Will Freeman. Incorporating hammer intervals is one way to get faster.

Today my goal was to run hammer intervals: to run two of the intervals faster than the others. This will help me to learn to push harder when I'm tired. I wanted to run most of the intervals between 7:24 and 7:44 or even 8:00 (once I got outside in the heat). Did I mention the humidity and wind, yet?

I ran a warm-up mile and and 1/4 mile at a lightning speed pace. Actually, I don't know the pace for that interval. ; )

Then I ran 6 x 1/4 mile. Here are the pace results:
6:55 (goal is 7:24 - 7:44)
7:21
7:59 (into the wind)
7:34 (First hammer interval, but I knew I couldn't beat 6:55. Goal: beat 7:59)
8:11 (Goal: go slower than 7:34, but not this slow)
6:49 (Goal: my second hammer. There was only one word in my head - faster!)

It was a hard workout, but I liked it. After the cool-down was finished, I had run five miles today.

Thursday, May 7, 2009

4.28 Miles with Some Hills

My splits for today's four mile run outside were like a see-saw - 9:57, 10:12, 9:57, 10:14/mi. The 91% humidity was all that I could think of. I tried to think of something else and then I felt my sweaty bangs hit my forehead and the sweat drip down my face. I hoped it wouldn't make it's way into my eyes.

I was very surprised to feel better just before I hit the fourth mile. I analyzed it to death, but I think the reason is just that the wind picked up.

I came home and grabbed some cold yogurt and a small banana. I wasn't hungry, but I wanted to eat before I felt sick - feeling a little nervous that I'd feel sick after such a hot run, but I never felt bad after all. I stood there scarfing my food down and dripping on our new kitchen tile (thanks to repairs after September's Hurricane Ike).

I saw the treadmill and remembered that I wasn't done running yet. I twittered my hubby and threw my shoes back on.

Hillwork: 6 x 10 seconds @ 6% incline @ 6mph (with the fan on super-high!) w/active recovery

Pre-run: waffle with not-enough-syrup and milk
Post-run: You know already!
Shoes: Mizuno Wave Rider 11 (a new pair of tried and true shoes)

Have a good one!

Tuesday, May 5, 2009

Free Meal at Carino's for Moms

Yesterday I started off my Mother's Day week with a free meal at Carinos with my husband. I received a salad, bread, spaghetti and chocolate cake all on the house! The meal was so large that I had enough left over for lunch today.

Asics Landreth 4 Shoe Review #3

I did a little research online. A few runners didn't like the Asics Gel Landreth 4 shoe until they ran 40 or so miles in them. I'm going to try to run a few miles here and there in my shoes and hope that they get better after being worn in. I've never needed to do this with my shoes before and I don't like it. I've put about 20 miles on them so I'm halfway to a comfortable shoe - maybe.

Today I wore my Asics Gel Landreth 4 shoes for 2 1/2 miles, changed into my comfortable and much lighter feeling Asics Gel DS Trainer 13 shoes and had no more intermittent pain on the sole of my right foot and ran 2 1/2 more miles.

The humidity is back. It really slowed me down, but that doesn't bother me too much. Hopefully, I'll be used to it soon.

Monday, May 4, 2009

Nice Nine Mile Run

I ran nine miles this morning. I thought it was going to be warm and humid so I brought Gatorade Endurance on my run. It has twice the sodium of regular Gatorade. When I stepped outside I was happily surprised with a cool wind and low humidity. (At the end of my run, it was 66 degrees with 79% humidity.) I ran a 10:12/mi. average pace. It was a nice morning for a run.

Pre-run: Cheerios and a spoonful of peanut butter
Post-run: chocolate malted milk
Shoes: Asics Gel Landreth 4 until mile 6 when I changed into Asics Gel DS Trainer 13 because one of my feet hurt (the sole hurt with each landing - the pain had come and gone and come again). The pain vanished after the change. I really like those Trainers. : )

Saturday, May 2, 2009

Run and Stop to Shop and Run Again

I'm still not used to these warm and humid mornings. I felt a little sick to my stomach after my run today.

I ran four miles outside (10:03/mi. pace), stopping after a half mile for a yard sale where I met one of my neighbors. While I was there, I saw a bike trainer (you put your bike on it so you can ride inside) that I would have liked if only I had a bike! Sometimes I look into biking, but I get overwhelmed by all of the stuff you need. Running is a simpler sport.

After the road run, I did hills on my treadmill for 1/4 mile.

Pre-run: Lucky Charms : ) Actually, I buy the generic at HEB. We like it!
Post-run: yogurt and an orange
Shoes: Asics Gel Landreth 4

Friday, May 1, 2009

Happy Muggy May Day!

After a hot and humid five mile run, I threw the ball for our Weimaraner. Zoe normally chases after the ball zillions of times, but on the second throw she just stood beside me and looked at the ball. It seemed very far away.

I know that feeling. Today a 1/2 mile was very far away. After a one mile warm-up, I ran a 1/2 mile four times with 1/4 mile recovery rests. Here are the splits: 7:08, 7:52, 8:05, and 8:04/mile. I must have given all that I had on the first one.

This was my first outside run in my Landreth shoes. When I put them on, I noticed that I could feel the tongue hit my ankle and wondered if it would bother me. The soles felt cushioned, unlike the "flat-feeling" Mizunos with 320 miles on them that I almost wore. In the first mile, I completely forgot that I was wearing new shoes. That's how I like it.

Pre-run: cinnamon/raisin oatmeal
Post-run: strawberry/banana yogurt smoothie
Shoes: Asics Gel Landreth 4
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