Garmin Forerunner 610 and a heart rate band. (Now this heart rate calculator might come in handy.)
One of my favorite features about the 610 is that it will scroll to different pages with new information so that I don't have to tap the screen to see new information. I can use it with sweaty fingers. It's smaller than my Garmin 310XT. The battery life is about 8 hours so if I ever do an ultra (you never know!), I'll use my Garmin 310XT.
I ran 18 miles in the heat yesterday and had no cramps, chafing or blisters (used Body-glide and Thorlo Experia socks) and no soreness today (I don't seem to have soreness after most of my long runs now). I ate 4 GU gels and took two salt tabs because it was 75-85° and humid. Pouring cold water on my head and neck cooled me off and I kept the pace easy.
Thursday, May 31, 2012
Monday, May 28, 2012
|From Shepherd & Memorial Dr., the Path Leads Downtown|
Before the run, I lifted weights, something I like to do a few times a week. After my Bayou run, I came home to get Zoe, my Weimaraner, and took her for a short run, too. We were both happy runners today.
Then I worked in the yard. Lots of weeding and flower planting going on lately.
Wednesday, May 23, 2012
It was hot today! I increased the pace every 3 miles by 15 seconds for as long as I could. I did fine until mile 11, when the 75 degree heat and the humidity slowed me down. Let's just say I had a 4 mile cool-down! So, I ran 15 miles in 2 1/2 hours @10:00/mile average pace. It felt great to be able to finish a hot 15 mile run.
I didn't have any heat cramps so I was happy with my 2 Tri-berry GU electrolyte tablets (tastes a little sweeter than Nuun) and 2 Powerbar gels (Vanilla and Raspberry, both are very sweet, I prefer the Raspberry). I brought a water bottle because I needed one in order to use the GU tablets. Usually, my bottle was empty and I just filled it with water and a 1/2 tablet at the water fountains.
For the first time, I used a Nathan base belt with an add-on 8 oz. water bottle/flask that has a great little lid they call a Race Cap that doesn't need to be pushed closed. You can even tip it upside down and it won't leak. I found mine online at Running Warehouse where you can get a 10% discount with the code: GottaRunNow. They don't pay me, but that's a nice deal.
Saturday, May 19, 2012
Today I ran over to the trails to meet a friend for a trail run. It was shady in the woods and I didn't notice how warm it was until we left the woods and we were in the sunshine at the end of our run. After the trail run, I ran home and had a second mini-breakfast of half a peanut butter sandwich with two dried apricots and honey on it - 3 or 4:1 ratio of carbs to protein makes a good post-workout snack.
This was a step-back week for me at only 30 miles, but next week I'll pick it up again. I ran 4 x 800 on the track this week. I can't remember the last time I ran 800's. I used McMillan's Running Calculator to see how fast I should run. (Input a previous race time to see your goal paces.) My goal was 3:53, based on my 3:57 marathon finish in January. I was on the slow side on my 800's. I came across an informative Wise Running blog post with some tips on running faster that may be helpful.
During my strength training sessions, I've been doing push-ups (on my toes). My arms feel like they're going to collapse when I get to the last 2-3! To see how many I can do is a fun challenge.
Friday, May 11, 2012
The other night, I was going to make cookie bars, but since I like the dough so much, before adding the egg, I decided to just eat the dough. Yum!
Peanut Butter Cookie Dough Recipe:
Melt 1/4 cup butter and 1/4 cup peanut butter (I used HEB store brand, this is not a special peanut butter - just a personal note) in a pot. Remove from the heat; add 3/4 cup white sugar and 1/2 cup flour. Stir in 1/2 teaspoon vanilla extract. I sprinkled mine with uncooked oats to make it taste even better.
Friday- Strength/weight training.
Thursday- 15 miles on one Gu gel (mi.8), 2 S-caps, 4 dried apricots. I was tired in the second half (probably because I ran fast yesterday and was a little low on fuel today) and bribed myself with the reward of eating cookie dough as soon as I finished. Although I didn't actually run into the house and grab the cookie dough, this was definitely a cookie dough eating day. Time: about 2 1/2 hours.
Wednesday- 7 miles with some speed. Strength/weight training.
Tuesday- 6 easy miles. Ran with a friend at the park for a bit who told me about a good place to train on hills nearby.
Monday- 7 miles: some trails, some treadmill hills. Strength/weight training.
Saturday- 5 easy miles. Strength/weight training.
This week- 40 miles run & 4 strength/weight training sessions
I hope you have a great day!
Friday, May 4, 2012
|7 Miles in 60+ min. on TM|
Pre-run: raisin toast. During: tropical Hammer gel (first time to try it, rec'd in my race packet from a trail race, good, pineapple-y) and water every 2-3 miles (only 5-10 swallows each time). I drank less than usual because I was experimenting. I had no trouble with cramps or swelling hands even though it was humid and hot and I didn't take extra salt or use a gel with much sodium (25 mg. sodium in gel), but I only ran about 13 miles. (I've added a little extra salt in my daily diet in recent days - in my oatmeal, etc.) The experiment will continue.
I felt good throughout the run. I was careful not to start too fast, knowing that the later miles would be hard in the heat. That worked. On the way home, when I left the crowded Memorial Park path, it was quiet and I noticed that I could hear my sweaty Balega socks squishing in my Asics shoes. I'm not complaining, just describing - at least I get to wear shorts more often than northerners! Ave pace: 9:54, Time: 2:09:41. Maybe on my next long, hot run, I can beat my 9:54 pace.
Earlier this week:
Wednesday- (speed) 7 miles on treadmill. After running some miles faster and easier than I expected to at the beach last week (where it was cool), I decided to push myself harder than usual on the treadmill here at home today. Mile splits - warm-up mile, 9:01, 8:32, 8:32, 8:12, 8:12, 7:59
Tuesday- (easy) 6 miles. After 5 miles, I could feel the heat and humidity and I was glad to be heading home.
Monday- (hills) 6 miles with 2 miles of hills on the treadmill (1/4 mi. @ 2, 3, 4, 0, 2, 3, 4, 5% incline). Little hills, but it's a start!