Saturday, October 27, 2012

Lemm's 5K Race

Race Start Line: I'm Beneath the Sign

 What a great morning! I ran in a 5K race. It took place at a small park north of Houston. Yesterday it was warm, but today we had great racing weather. It was chilly at the start - about 50*. 

Waving to my Husband

I thought I might look at my watch every now and then, but I was so busy looking where I was going that I only had time to check it once. It didn't matter, though - I just ran at a hard effort the entire way. 

About 2/3 into the Race

My husband was my "race photographer". It was great to see him and to hear him cheer me forward when I wanted to stop.  I loved the big trees and the lakes. There were a few short hills, which made it more fun than a flat course, and we ran on asphalt and gravel trails.

Finish Line
After the race,  they gave us oranges and cookies and, surprisingly, even avocados. I've never been given avocados at a race before. That was great! 

5K Chip Time: 24:53

Garmin:
Split
Time
Distance
Avg Pace
Summary24:59.53.167:55
18:02.21.008:02
27:53.21.007:53
37:49.61.007:50
41:14.60.167:56

Friday, October 19, 2012

10 Miler & Good Links

 

I ran a 10 mile progression run today. That made the run fun because I had multiple challenges as I went along, trying to speed up by 15 seconds per mile every 3 miles. I came pretty close to my goals. The cooler morning helped. I ate a Powerbar gel at mile 5 and 2 dates at mile 9. 

How Ritz Carbo Loads - "Last-minute dietary machinations can’t make up for poor training, but smart choices in the last 48 hours can help you get the most from your pre-marathon mileage." I might incorporate some of these ideas like drinking Gatorade days before the race. 

Three Heart-Rate Monitor Mistakes Everyone Makes - "As with any piece of equipment, there is a right way to use a heart rate monitor, and there are numerous possible mistakes you can make with it." I don't know all of the ins and outs of the HRM, but I wear mine to gauge my effort. 

Milk Fat Does a Body Good - “The fats in whole dairy foods are highly complex and may contain beneficial ingredients.” That's why I usually choose full-fat dairy. 

The Truth About Saturated Fats - "So saturated fat is not the evil you thought. But what does that mean for your diet? These eight must-dos cut through the confusion... Though some people are switching to coconut oil, there's no evidence that it's as beneficial as these oils are." And I finally bought my first coconut oil yesterday! 

Why More People are Going Nuts for Nuts - "They're an economical source of protein..." I eat nuts nearly every day. 

Image courtesy of lobster20/ FreeDigitalPhotos.net.

Wednesday, October 17, 2012

Donuts at Memorial Park

Krispy Kreme Visits Memorial Park

You never know what a day will bring! Like I do almost every day, I was running the three mile loop at Memorial Park when I saw something I've never seen before - a Krispy Kreme donut bus. Was I dreaming? I haven't had a Krispy Kreme donut since I visited Paddington Station in London over a year ago. Unbelievably, we don't have a store in Houston.

I stopped to find out that Krispy Kreme is on a 75th birthday tour and was giving away free donuts. I ran around the loop a couple more times and then I stopped for a donut and some Krispy Kreme lip balm, too.

I stood there eating my donut and wondering if I should ask someone to take my photo so that I could put it on my blog. That's when a Houston Chronicle photographer, Johnny Hanson, asked if he could take my picture and even took a picture of me with my camera for my blog. Note: looks like I didn't make the paper, but that's okay.

After eating the donut, I ran 2 more miles. In case you're wondering about mixing running and donuts, I felt fine. Actually, this is the second time I've eaten a donut and run a couple more miles. The first time was after a 10K race. Maybe I'll start packing donuts instead of energy gels!

Saturday, October 13, 2012

Running This Week

"Breakfast Cookies"

Monday was so nice in Houston. I ran in 55 degree weather! I ran about 13 1/2 miles. I ran the middle 10 miles at a hard effort.

Tuesday was an easy 7 1/2 mile day.

Wednesday, I was dripping sweat like normal again - 70*. I ran 11 miles with a 2400m hard effort and 10 x .15mi with 1 minute rests which broke up what might have otherwise been a boring run and taught my legs to run while tired - very tired! Since it was warm, I thought that short spurts would be more doable than longer ones.

Friday, I ran 16 miles. It was about 80* and warm so I broke up my run with short, hard efforts again. This time I ran 6 easy miles, 5 miles of 1 minute hard/1 minute easy, 1 mile easy, 2 miles hard, 1 miles easy. I had  a berry Powerbar gel w/caffeine at mile 11 and drank 40 oz. Gatorade.

Today, I ran 7 miles nice and easy. The easy runs are nice if you've run hard recently.

Saturday, October 6, 2012

13 Mile Run, Short Run & Links

Flower at Memorial Park

Yesterday's 13 miler certainly beat last Tuesday's 12 miler when I fell. Surprisingly, my scraped arm hurts a little when I run and jostle it, but it's not too bad. I ran a 10:01/mile average pace and ate a Gu gel at miles 5 and 9 to keep up my energy. After running ten miles, I went home to get my Weimaraner, Zoe, so she could run, too.

Today I ran an easy 8 miles at a 10:22 pace. I'm eating my post-run whole wheat pancakes now. Yum!

This and That:
Study Shows Eating Beets Improves Running- I'm glad I like beets!
Eat Full-fat Cheese- I usually eat full-fat dairy foods.
Sweat Science: Optimal Carbohydrate Dose for Endurance- Try everything before race day, though!

Thank you for all of the kind comments left on my last post! Happy running!

Tuesday, October 2, 2012

3 Good Things About Today's Run


Photo Taken in the Heights Area

  1. While I was running down the road at Memorial Park, I started to get off of the road when I saw two cars coming down the road and somehow I fell down - maybe I tripped on one of my dog's paws. When I stood back up, I noticed that one of the drivers had stopped and waited to see if I was okay. I thought that was really nice. We waved at each other and I ran home (half a mile). 
  2. I have a minor hip bruise and my arm has a major road scrape. My husband was so impressed that he took a picture of my bloody arm. I can still run so I'm happy. You know you're a runner when all you care about is whether you can run or not after you fall!
  3. Before I fell, I ran an 11.5 mile progression run fueled by 3 dates and a few pretzels. I started out slowly while thinking that there was little chance that I could speed up later because it's still warm outside. I tried to speed up anyway and somehow I ran negative splits. 
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