Intervals Training

After our last run together, I decided we really needed a distraction and to set some goals every time we go out there and run.  Part of the problem with our runs is that we just go out there and run without any focus or plan.  I decided to change all that.  I think that every time we run, the goal should be either intervals, distance, hills or recovery.  It's really that simple.  Today we worked on intervals, we being me and Patty.  We met at Heritage where we would have a fairly flat and straight course.  Our plan was the following:

1/2 mile warm up jog
1/2 mile at 9 min pace
1/4 mile jog
1/4 mile at 8.5 min pace
1/4 mile jog
1/2 mile at 9 min pace
1/4 mile jog
1/4 mile at 8.5 min pace
1/4+ mile jog and cool down

At the end of our last 1/4 at 8.5 pace, our average was 9.09 which included the 1/4 mile jogs in between so Patty and I think we actually ran under our targeted goals.  Breaking it down this way really made it easier to run faster because we knew that it was only for a short time. Next time we said we would use the lap function on my GPS so we can get a more accurate rate for our intervals.    The only thing we wish the GPS would do is announce the pace every once in a while so I don't have to keep looking at it.  The goal is to eventually extend the distance that we can run at 9 min pace or 8.5 min pace. Interestingly Patty thought the 1/2 miles at 9 min pace were easier than the shorter intervals at a faster pace, whereas, I felt the opposite.  I feel better with the shorter and faster intervals.  Hopefully if we keep this up, we'll meet somewhere in the middle.

Me and Fido

The last couple of nights I have been walking with Fido after dinner.  We are both getting a bit thick around the middle and need to get more exercise into our daily routine.  People are amazed that I'm concerned about my weight with the amount of running I do, but in reality it probably isn't enough.

I read an article which mentions 5 key things that have helped people successfully keep weight off for more than 5 years.  Now that my friends and I are at that age where the pounds are harder to shed, I realized that I needed to change my lifestyle.  I also read that once woman hit menopause, we actually have to decrease the amount of calories we eat by about 200-400 calories per day.  That's depressing!

Anyhow, the 5 key habits are:

1. Eat your carbs.  To continue to fuel your running you need to eat enough carbs and they need to make up the bulk of your caloric intake.  However, the carbs should include complex carbs with lots of fiber, which helps your body take in less calories.

2. Take notes of what you are eating.  (This is the hardest for me)  This not only helps you be more aware of what and how much you are eating, but also gives you the added benefit of knowing what worked well before a run and what didn't.

3. Eat in the morning, don't skip breakfast and make sure it includes fiber again and some protein.

4. Weigh yourself at least once per week. Also very depressing.

5. Keep moving.  Try to exercise at least 60-90 minutes each day.

The link to the full article is below:
5 rules

I realized the running I am doing with my friends isn't enough anymore at this stage in my life.  I have to be moving more, hence I have enlisted the help of my dog, Fido.  He seems to be enjoying the new adventure and today I even talked him into walking along the bike trail to the gazebo and back.  It was about 2 miles round trip.  The added benefit to taking him for walks is that he is much more tired and less high strung, like it's owner ; )

M.O.R.E. Complaints!

This afternoon, I ran with Marathon Mom, and C from Cheesepark toward the trail, to Decoro and back up the dirt hill. It seemed like we spent the whole run, on a list of complaints, and then after we finished, complained about how hard the run was and how slow we ran. I am wondering how we can adjust our attitudes, so that we can look at the things we are facing at this stage of our lives, in a more positive light, like this....

• Instead of Hot Flashes, we could call them Warm Fuzzies
• Instead of Frequent Bathroom Breaks, we consider them a Welcome Rest
  
• Instead of Slow Races, we consider them a chance to check out the Scenery
• Instead of Sarcastic Teenagers, we consider them Brilliant and Witty Offspring
• Instead of Dieting, we consider it an Alternate Cuisine
• Instead of Unwanted Weight Gain, we consider it (OK, I got nothing)
  

Anyway, you get the idea, but I can't seem to think of all the things we were complaining about, maybe it was just about how hard the run was. We managed 3.14 at a 9.50 pace, but it was humid, and our legs were still feeling the 10K we ran on Sunday. Marathon Mom was wondering why it was so hard to run 3 miles, at such a slow pace, when we are capable of running 6 miles at almost a minute faster. Of course it wasn't a race, and I think we need some different scenery, or maybe just a better outlook! I am going to work on mine :)

A Memorable Run

It was fitting on this Memorial Weekend that we began our first 10K race in front of the Veteran's Administration in Brentwood. I'm sure they plan it this way to remind people how lucky we are as a nation and to remind us of those who gave their lives for this country.

Today's race included me, Patty, Marisol, and Dawn.  I have to say we were all kind of not sure "how" to run this one since none of us had ever run a 10K before.  I planned on running a comfortable pace until the very last 2-3 miles of the race and then push the pace to a low 8 min mile pace, but it didn't turn out exactly like that.  It was extremely hot today and there was virtually no shade on the route, which was basically out and back twice on San Vicente from the Veterans Administration. I made the mistake of not bringing my water bottle with me and had to rely on the water stations on the course, which in my opinion was not enough.  I should know by now that I tend to need more water during races than most people, even in a 5K (3 mile) race.  Marisol shot out of the start line and was never seen again until the turn around when she was on her way back.  Patty and I stayed together for much of the way until the second loop.  I pulled away from her for awhile, but then the lack of water and the heat started to get me and I slowed down quite a bit during the 4-5 mile.  Patty caught me around the 5 mile mark and she was looking pretty good.  I finally got some water around the 5.5 mile mark and walked a bit.  I really wanted to press the pace before this, but just couldn't do it without some water and I could feel my legs cramping which meant I was dehydrated.  After my water break, I gave whatever energy I had into finishing strong and not letting the lady with the baby jogger beat me.  Somehow the lady with the baby jogger got Patty, but we finished pretty close together.
Our chip times are below with our age rank, overall time, and pace:
Marisol: #22 -  54:42.8 - 8.49
Me: #23 - 56:44.0 - 9.09
Patty: #7 - 57:00.0 - 9.12 Wow!!!! 7th in age group!
Dawn: #34 - 1:105.3 - 10:34

The link to the full results are below:
Brentwood 10K results

Awesome job ladies, particularly to Dawn who had never even run as far as 6 miles before today.

The Aftermath

Well I truly enjoyed my son's graduation day yesterday, it was full from morning till we fell into bed at night! The downside of all that celebrating, is the fact that I had to get up and go to work this morning, and then meet my friends for a run in the afternoon. I tried to come up with a valid excuse for not running with C and Marathon Mom, but couldn't think of something that didn't sound made up. Not that I would ever make up an excuse. We started out from Bridgeport and did our new loop that goes toward Helmers, past Heritage Park, and back toward Bridgeport. I felt like I had run a race just yesterday, I didn't have any energy in my legs at all. I knew it was bad when we were heading back toward Bridgeport and Marathon Mom picked up the pace. That is a clear indication that our pace is really slow and she is trying to pick it up enough to make it less embarrassing. I wouldn't mind so much having an off day, but the thought of running a 10K this weekend really has me freaked out! Today we ran just under 4 miles and it was all I could to finish, how am I going to go another 2 miles? I am really achy everywhere, and I am hoping that it is just the exhaustion dragging me down. I am going to try to get caught up on sleep, and hope for the best.

Graduation

At tonight's high school graduation I captured this photo of Patty's son which I thought really expressed the joy of this day.  As I sat there watching so many of these kids I've known for years, some as far back as first grade and even since birth as in the case with my nephew, I had a whole mix of feelings.  I tried to remember what I was feeling on the day of my high school graduation.  It was probably a mix of happiness, relief, excitement, and sadness.  Interestingly enough those were the same emotions I was feeling as I watched the graduation of these young people.  This is Patty's 4th high school graduation and she's even been through several college graduations.  I wonder... does it get any easier watching your babies grow up so fast.  I know next year is my turn, but I'm not ready for it yet.  They really do grow up too fast and leave too soon.  I suppose the only thing you can do as a mother is to wish them the best and support them in whatever direction they may go.

A Mixed Up Day

I think I was a little out of sorts today.  I woke up at 2 a.m. with a terrible headache and had trouble going back to sleep.  By the time my alarm went off this morning, I still had the headache.  It was one of those headaches that feel like a hangover, except I didn't have the benefit of drinking anything the night before.  Somehow I was able to get myself ready for work with my head still in a fog.  I almost put my shirt on inside out, but managed to fix that before I stepped out the door, or at least I thought so.  At work, Patty, myself and another teacher were discussing the different parenting styles between men and women.  It seems like almost a universal rule that women worry more about their children's upbringing than men.  Men seem to always think that it will all work out in the end and that we are over exaggerating everything.  Finally as I'm about to step out of the room, Patty notices that my shirt is on inside out!  I wish someone would have noticed sooner before I had walked all around school the entire morning.  Or perhaps someone did already notice, but didn't have the heart to tell me.  Not sure which is worse.

When I got home, I changed out of my work clothes and put on a t-shirt and sweats.  I decided to go the home improvement store and buy some plants with the hopes that the gardening will help clear my head.  As I got home, I noticed that the seam of my t-shirt was on the outside.  I had worn my shirt inside-out again!  My husband has been home sick all day in bed, which I think has messed up my routine in a way that has gotten me a little scatter brained.  I hope tomorrow he is feeling better so I can start wearing my clothes correctly.

We're In

We gathered today at Central Park for a post-race cool down run, except I didn't race so it was just a run for me.  We started out rather fast and I think the race from the day before was starting to show on my friends so we decided that if we were going to run 4 miles instead of 3,  we were going to have to slow the pace down a bit.

I think my friends and I are on a roll because we have now signed up for another race, the Brentwood 10K.  That's 3 races in a period of one month!  That must be a record.  Although technically it's only going to be race number 2 for me.  I think the energy of our younger friend is starting to wear off on the rest of us.  I am looking forward to running my first 10K, especially since I missed the Womens 5K.  We talked about strategy during our run today.  We do this all the time, talk about how we're going to run a race and then when we get there all the planning seems to go right out the window.  I don't really have a time I want to aim for since I've never done a 10K before.  Since it's about 6.2 miles I hope I can at least come in under one hour.  I think that's a good place to start for the first one.

Women's 5K

Today was the Women's 5K to benefit the Santa Clarita Food Pantry. I was determined to run this race for two reasons 1. the low entry fee $15, and 2. the socks that they were giving away for pre-registering. Sea and Sun and C joined me this morning, and we huddled together in the chilly, windy weather, wondering what we were doing there. Our friend Marathon Mom is out of town with her boys, but texted me early, so I wouldn't forget to pick up her packet and free socks.

Once we got started, we were happy for the cooler weather, and the wind hadn't kicked up too much yet either. I personally still don't know how to run a proper 5K. I managed to run the first mile in 8:45, and a similar second mile, but the last mile was pathetic (uphill) and I dragged through it in about a 10 min pace. My time was 27:23, which seems to be right around my usual pace, Sea and Sun came in at 25:38, and C came in at 28:38. Sea and Sun just missed getting a medal, and I think C may have been close in her age range also, since she moved up a bracket. I didn't notice until afterward, but the range for me was 40 - 49 year olds, so I didn't feel so bad about being 15th. There are just so many great runners in my age bracket, the second place finisher is in my group!

It was a nice event, fun, all of us got a raffle prize, but the wind picked up quite a bit, and it got really cold. Looking forward to finding another race to run, maybe I will try to train a bit and get a better time.

Hot Flashes

My friends and I are all in that certain age group when the dreaded hot flashes begin to occur.  What's makes matters worse is that when it's already hot out and you're running, it's like a double whammy.  Today I was lucky to get the day off from work and was able to go for a run with Patty this morning from Peets.  We took our chances and ran first toward the old train bridge where a bunch of men were still working on who knows what, but we just casually ran right past them as if we belonged there and they just waved at us like we owned the place.  As soon as we turned and headed north on the river trail toward Decoro, it got extremely hot and there really wasn't any shade to speak of.  I used the excuse of Patty having a race on Sunday to keep the pace slow. As we turned on Decoro and made our back way toward Peets, there were welcomed moments of shade.  Overall we managed a 10 min/pace.

When we got back to Peets, it was so hot and stuffy in there and I really couldn't tell if it was from the running, from the hot flashes, or just because it was hot and stuffy in there.  Either way, there was no way we were going to sit inside and we were lucky enough to find a nice shady spot outside where the breeze just felt wonderful.  It felt so nice to just sit that our food we bought just sat there for a while untouched because we just needed to cool down.  It was a nice way to wind down the long, hot run before we start our busy weekend.  Good luck to all my friends running Sunday at the Women's 5K race and I hope it's cooler!