Slacker/Slizzler

This is a two part post.  Just think of me as someone with a split personality.  (My husband, and probably anyone who has known me well for long, would argue that's only a fraction of the personalities I have...)

Slacker

I have a list of excuses as to why I didn't do my very best on the Running of the Bulls 5K...but they don't matter.   What matters is that I didn't make my goal.  I wanted negative splits.  I decided the day before the race I wanted to run the first mile in 11, second in 10 and third in 9...and sprint in the last tenth of a mile at top speed.  Well...after I did a fast-for-me warm up at just under an 11:00 pace, I thought I was doing pretty good.  It felt "slow enough" for the first mile....but the problem was, when the starting siren went off, I started off at about an 8:30-8:45 pace.  It didn't feel that fast, but my trusty Garmin virtual partner was telling me it was much faster than the 11:00 pace I was racing against.  I kept telling myself to slow down...but when I hit mile one at 10:00 I "knew" I was in trouble.

There were a lot of people passing me.  I'm sure there were people that I passed, although it felt like I was just getting left further and further behind....by old ladies and five year olds alike.  In mile two I decided to try to hang on to the 10:00 pace I ran mile one in, BUT, my mouth got so stinking dry.  I am very used to running with a hand help mouth-wetter.  I know the water you drink on short runs doesn't do anything for thirst or dehydration, but it does wet your mouth.  It's become sort of a crutch for me I guess.  ...A crutch I decided not to take with me.  

At mile 1.5 we ran around a parking lot to head back.  Here's where I made yet another mistake.  I didn't drink any water.  Now, I'm saying it was a mistake because my mouth was just so darn dry.  Maybe having some water would have helped.  Probably not if I'm being honest.  Again, water you take in on short runs doesn't hydrate your body, so I was probably right not to drink it because then it would have been sloshing around in my stomach (I really dislike that sound, and even more than that, I really dislike the feeling).  But, if I had stopped and had some water I might not have made the next mistake....

When I got to mile 2 at 10:22, I had a terrible side stitch.  I "never" get those.  I really think it was from being just a little dehydrated.  Note to self--make sure I'm drinking enough water.  At that point I felt like I'd just blown it.  I "knew" there was no way I could hang on to that pace for another mile, and there was certainly no way I could get faster.  About that time someone I knew caught up with me and told me they were "bonking" (against the wall).  We comiserated for a minute, but that person pealed off to walk.  I felt really good because I kept running at that point.  

And then, the stretch of greenway I had been dreading the whole time was there--it's a "long" straight stretch.  On the way out it doesn't seem very bad, but on the way back it's just "brutal".  I was basically all alone...okay, I FELT alone, other than a really smelly teenage boy wearing headphones who kept playing leap-frog with me--he'd RUN up ahead of me and then would walk until I passed by him, then he'd RUN up ahead of me again.  Did I mention he smelled REALLY bad?

I hate to admit it, but I'm going to anyway....I WALKED.   I told myself I would allow 60 seconds of pity-party if I would just run the rest of the way.....and I'd love to say I did, but I didn't.  I got almost to the end (like a quarter mile to go) and I walked again for about 30 seconds.  After that point I turned up the heat, surged up the last little incline, and then sprinted for all I was worth to the finish.  

Although I did set a new PR (32:46 official time), and my final sprint pace coming in was in the 6:30 range....the very fact that I allowed myself to walk AT ALL is just killing me.  Why on Earth couldn't I just keep running???  Negative splits aside, I should have been able to keep running.  There was NO reason to walk.  I simply did not leave all I had out on the course.  It was not my best effort.  I'm very disappointed in myself.   I WILL DO BETTER in the future.  Period.

Sizzler

 

What a beautiful day for a race!  I decided, as a goal to shoot for, to try for negative splits.  I didn't want to set the bar so high I couldn't make it, but I didn't want to sell myself short either.  I really had no idea what kind of goal to set, so I decided since the time I had set on that course a few days before was just over 33:00, anything better than that would be good.  At the same time, since that was a training run and this was a race, I wanted to do significantly better.  I set a goal of running 11:00, 10:00 and 9:00 splits.  I've never run a 9:00 mile, but, I have run pretty fast sprints so I was hoping the race atmosphere would pull me along.

 

I also decided to warm up in my trainers, and then change into my Newtons to race.  1.5 miles is the longest I've ever run in them, but I feel fast with them on, so I decided I'd try to put my best shoe forward hoping to help my time as much as I could.

 

When I started warming up, I realized I was going much faster than I usually do and it felt GREAT.  I was so proud of myself for doing a full 1.3 mile warm up!  I changed shoes and got ready to race.  My husband and daughter showed up JUST before the start.  It was so good to see them before taking off.  It was also really great to see so many good running friends out there.  I was in the process of telling one good friend my goal--sort of the "make it public without fear" kind of thing that I don't do very well--when the siren went off.  

I felt like a race horse--at the sound of the siren, I took off.  I knew I was going too fast, but at the same time with everyone passing me I felt like I was standing still.  My Garmin virtual partner was panting in my rear-view as I was leaving him behind.  I kept telling myself I had to slow down but it didn't seem to be having any affect on my feet!!  When I got to one mile in 10 minutes, although I felt good, I was very worried about being able to keep that pace up the whole time.

 

I started talking to people who were on the greenway walking (not racers, but just people who were out for their morning stroll).  I love talking to people when I run.  I love by-standers and on-lookers.  I can get energy just chatting it up!!  That was one bad thing about this race--there was no place for "fans".  It was all just racers (and an occasional Saturday morning walker).  I'm sure I did pass some people, but I was oblivious to anyone passing or being passed.  I just tried to focus on me.

 

When I got to the 1/2 point I knew negative splits weren't going to happen.  I had a terrible side stitch and my mouth was like cotton.  After seeing a good friend start walking, I decided to get over my pride and just walk for a minute...which I did.  When I started back up I had the chance to chat with another lady who had started walking. I encouraged her to just keep running slowly up to the next light pole with me.  She was just as grateful as I was to have someone to run alongside of.  We talked for a bit about starting out too fast and the course and the kids who were out there.  Her husband came up and was saying how most people don't allow themselves to get into a comfortable rhythm.  I tried to take that to heart and just run without thinking about time.

And then I realized the last little incline was coming up...and I walked again for about 15 seconds or so...maybe 30??  I rounded the corner and SAW MY HUSBAND AND DAUGHTER!!!  I was so happy to see them right before the little incline that leads to the finish.  That gave me such a HUGE boost.  I surged up the hill and ran with all my might to the finish line for a NEW PR of 32:4(something)!!

 

Some good friends were cheering for me which made it all the better.  I was able to get some water and cheer in some other good friends.  How blessed I am to have made so many good relationships from running!!

 

********************

 

ONE MILE FUN RUN

 

After the 5K was finished...I ran the one mile fun run.  I had originally wanted to just run all out as fast as I could go.....but quickly realized that "race" is not a race at all---it's a fun run, mainly for kids.  I'd like to say I was holding way back, but I wasn't.  I just RAN.  Toward the end there was this little boy, maybe 4 or 5 years old who was up in front of me.  He would RUN as hard as he could and then walk until I got close, then he'd take off again.  At one point he started walking and he fell behind me.  I told him  he couldn't let me pass him because he was my "pacer"and that I needed him to stay in front of me.  I slowed down just a bit and he sped up.  I told him I wanted him to run right with me the rest of the way, until we got close to the finish and then when I told him to, I wanted him to run as fast as he could...and he did!!  I'm not going to lie, the thought crossed my mind many times that I really wanted to beat him...but I don't know that I could have even if I had made my mind up to try it.  The kid was FAST!  I ended up running the whole thing in 9:45--with him just in front of me.  

 

Not bad considering I had already run 4.5 miles before, and considering that's my fastest full mile to date and considering I was already starting to tighten up after the 5k.

 

What that one mile run told me is that a 9:00 goal for the final mile of my 5K was just a bit unrealistic after all! 

 

 

 

Sorry for the long post, but it's hard to tell both sides of a story with a short version!!

I think if I could stop being so hard on myself, but at the same time PUSH myself to keep going even when I don't feel like it, I'd be a MUCH happier, and better, runner.

 

Thanks for stopping in, come again soon!

:D

Grab Bag

I have a lot of pretty random things to talk about today.  That's not any different than usual, but I can't seem to collect my thoughts into a "topic" like I've been trying to do lately; so today is just a hodge podge of stuff.

The Marathon Show

First of all.  Like I mentioned in my last post I found a fantastic blog radio show/podcast called The Marathon Show.  I'll probably mention this show over and over from now on because I love it.  Monday's show was called Down to the Running Store.  ((I would link it, but I can't figure out how to do that since it's an iTunes podcast.))  There is an incredibly interesting section on proper fit of running shoes.  I HIGHLY recommend listening to this discussion before you go out and buy your next pair of kicks.  I harp on proper fitting shoes all the time because it's just about the most important thing you need as a runner.  The show's guest gives excellent information about the fit process that I've never heard anywhere else.

You should also listen to the show because in the intro the show's host, Joe Taricani, gave little ole me a shout out!!  (Thanks Joe!)

Running With Daisy

I had another GREAT run with Daisy Monday.  It was funny because I had planned to go to Hard Body's spin class and then follow it up with her Ab Torture with my neighbor (I'll call her Mrs. Rogers--as in "Won't-You-Be-My-Neighbor" Mr. Rogers---come on, laugh, you know you want to!).  I was all ready to go, with my fancy spin shorts on, but Mrs. Rogers hadn't confirmed yet when I got a text from Daisy asking if I was running and did I want company.  I quickly changed clothes and told her, "why yes, I'm running!"  We did a four mile road loop.  I was able to keep up with her for two miles then I had to throw in some walk breaks and slow down....until the last maybe 30 feet when I was magically able to sprint.

This brings me to the question---when I'm in the middle of a run and I feel like I just can't keep running anymore, is it just a mind game?  I almost always have a little something in the bank which enables me to sprint in at the end of every run...but in the middle I feel like I just can't keep going.  Am I able to sprint because I've walked some in the middle, or am I fooling myself thinking I can't keep running?  I had "decided" that it was a mind game when Turtle hit the wall.  I had "decided" that I needed to keep running no matter how I FELT...but doing it is a lot harder than "deciding to do it".

I think I need to go back and read my own post about Behaving in Accordance.  The problem I'm running into (no pun intended--when I typed that, it was a complete fluke...)....the problem I'm running into is the fact that I can "decide" anything.  "I'm going to run 10 miles today."  That would not be something I could realistically do so, just telling myself to behave in accordance with something I previously decided to do really isn't enough.

I think the key is looking at where I'm at realistically and setting achievable goals.  My main problem is that I'm an optimizer.  I want to make sure I'm training to the very best of my ability.  I don't want to do less than the very most I'm capable of.  If I'm capable of running without stopping, then that's what I want to do.  I think the real issue is that I really don't know exactly what I'm "capable" of.   Sometimes I surprise myself and afterward I think "WOW, I never knew I could do THAT!"  But, other times, like Monday with Daisy, I think, "wow, what a loser, you should have been able to do that, you just didn't gut it out."  But, at the time, when we were running and I said, "I have to walk", I really believed I HAD TO walk.   I think even if she had said, "you can do it, keep running" my mind would have told my mouth to say, "NO, I really can't" but is that true???  

The very fact that I'm questioning it makes me think it's not true.

Sprints

Today I did (EASY*) speed work with Turtle.  We went to a local track and started out with a warm up lap.  I was pretty sore** so all I wanted to so was walk that first one.  Now, I have to say, I'm a pretty fast walker so it's not as bad as it sounds.  Then we sprinted the straight-aways and ...cough... recovered (read: walked) the ends.  I'm not gonna lie-it was TOUGH.  There's no way I would have given the effort I did without Turtle there to "compete" with.  Yes, I admit it...I'm competitive okay.  

We started our first sprint, and Turtle took off.  We discovered the couple on the track with us at 5am had two unleashed dogs--lab puppies actually--who just LOVE new people!   Consequently we didn't really finish the first sprint.  The second time she started up, I dug down, sprinted my legs off and flew past her (top pace...are you ready for this??  4:22!!!  WOW).  I was able to do that the second time too (run past her).  The third time she started a bit earlier than I did and I was never able catch her.  The fifth time she pretty much pooped which gave me permission to slack.  It's funny because you can see a drop in my pace from 4:33 to 5:28.   We finished off with a "slow" cool down jog.*** (Yes, we only did a total of about1.25 miles-(*)that's why I said it was "easy" sprint work--but we're beginners, cut us some slack, okay!)

Newtons

*NOTE:  I was sore because I ran 4 miles with Daisy Monday morning, then another 1.5 with the NOBO group (in my Newtons) that night.  Then Tuesday morning I did Power Yoga.  I love those shoes, but they certainly work different muscles in my calves and ankles.  My hope is by doing some limited distance runs in them I will build up those weaker muscles which I hope will help make me a better runner.  I wasn't so sore I couldn't run this morning, but my calves weren't exactly happy to be going at it again.  ((I wore the Newtons for this morning's speed work, too.))

Advantage of Speed Work

**NOTE:  It was very interesting...when Turtle and I did our cool down lap, I thought we had slowed down to about a 12:00 pace.  That was my goal anyway. When I took a look at the Garmin data...lo and behold...it was actually an average of about a 10:30 pace!!  That's what speed work can do for you!  Just like hill work, it makes everything else seem that much easier.  It reminds me that it's all relative.  Slow for me isn't slow for someone else...and slow after running fast isn't as slow as it is when I'm starting from walking.  There are a lot of technical advantages, but that's the practical application advantage.

*****

It's only Wednesday and, already, it's been a FANTASTIC week.  I'm heading to Hard Body's Ab Torture class, then I'm swimming later today with Flipper.  Tomorrow is a (much needed) rest day.  Friday I'm running six with Daisy and another runner*.  Saturday I'm volunteering at a Sprint Tri**.

*NOTE: This other runner {I'll have to come up with a name for her (at some point I'll have to make up a "Cast of Characters" list on the side bar so you can keep up with who's who)}...this other runner is a woman I saw at the very first race I entered here.  I vividly remember seeing her before the race and thinking to myself that I wanted to be like her one day....that thought was completely confirmed at the race.  She is a little older than me, very fit looking, very encouraging, and (if I remember correctly) took first in her age group.  I couldn't resist, I had to tell her just how amazing I thought she was!  A while later I met her when I volunteered at Cookie Dash packet pick up.  She is one of the ladies I ran trails with recently, and the runner with whom I ran Saturday's first two miles.)

I'm more than just a little intimidated to be running with two ladies I admire in so many ways, not the least of which is running ability.  They are both amazing women and fantastic runners.  I will undoubtedly slow them down, but they are going into it knowing that, and have welcomed me to come along (enthusiastically even!!).  I feel like the ugly/nerdy kid in high school who was just (sincerely) invited to the popular girls' house for a party!!!  I CAN'T WAIT!!  I need to pick out my outfit and make sure it's ready to go Friday morning.  Maybe I should get a new one.  It's important to look good for these kinds of things!

Well...I have a lot more words to get out, but Hard Body won't wait for me to get there to start the torture session, not to mention I've blathered on long enough.

Thanks for stopping in, come again real soon!
:D

"Gonna Try Now"....

(Cue "Gonna Fly Now" music in the playlist to the right....)

I started today's run not knowing if I would finish it or not.  My right calf was pretty tight.  Strange how my left calf (the one that I had so much trouble with before) has not bothered me one bit since I started up again.   I think my right one just wants some attention!

Well, I jogged over to Turtle's house and told her she might have to go solo, but I'd see when what happened when we got started.  We started off slow...and I forgot to start the Garmin until after we'd gone about a quarter of a mile or so.  We ran close to a mile a little faster than we have been going for that distance, then did walk/run intervals with shorter walks and longer runs than we have done in the past.  We ended up going about two miles with an average overall pace of about 13.

By the time we were "done", my calf seemed to be warmed up a bit but I went ahead and rolled it out (with the foam roller). I changed into my Newtons and did some drills.  I combined the ones I learned the other night at the running form clinic put on by Fleet Feet with the ones from the Newton website.  I did some knee highs, butt kicks, donkey kicks, and skipping.  I forgot to do the knee hugs and leg swings I learned the other night and intentionally left off the jump roping (since I don't have one and air jumping just seems plain weird....although probably not anymore weird than donkey kicks!).  After that I ran for a half mile.

Interestingly enough, a little ways into my run I started focusing on cadence.  I haven't ever really paid attention to it before, but they talked about it the other night so I counted for 30 seconds.  180 steps/minute is supposed to be the idea turn-over rate.  I think my "natural" cadence is about 160.  That seems to indicate my turn over rate is a little slow.  Now, I'm not going to pretend to completely understand but I did try to increase turnover and was successful for the most part toward the end.  I did that while still attempting to keep really good running form.  What is so interesting to me is looking at my pace on the Garmin site....



Look how much smoother my pace got.  I find that very interesting.  I don't exactly know why--HA--but it has to mean something!!!  :D

I ended with a little cool down walk, and wishing I could go another five miles.  But...I'm planning to go swimming in a few hours so I don't think the added miles would be the very best thing.

So...to answer yesterday's question, I'm going to try the Newtons in earnest for a couple of weeks and see what happens.  I believe it will require more work, but I think in the long run it will be worth it.  I don't know if it's true, but I do feel faster in the Newtons.

Thanks for stopping in, come again soon!
:D

PS...If you haven't checked it out...please take a peek at my attempt at writing fiction and let me know what you think.  Part two has been posted.

Are the Newton's "Worth It"

I have been toying with the idea of returning my Newtons.  When I went to pick them up from Fleet Feet (where I ordered them from), I had them video my stride with both my regular running shoe (Saucony ProGrid Hurricane 11s).  In the Saucony, I don't over pronate...in the Newton my foot rolls in quite a bit (even with some heavy-duty orthotics).  Seeing that video has made me scared to run in them.  I don't want to get hurt!

The only day I have run in them...I only went about a half mile.  I changed shoes and ran another couple of miles in my regular shoes.  That was the day I also went to a spin class and Extreme Abs....and felt that "bee sting" sensation in my right calf.  I've been taking it somewhat easy since then.

I went to a running form clinic at Fleet Feet Monday night.  I talked to one of the "coaches" there about the Newtons because he has a pair that he really likes.  He said it just might not be "enough" shoe for me.

But, here's the thing....I really do believe in the idea that compensating for lack of muscle/strength with a shoe is NOT the best answer.  It has the feel of treating the symptom and not the cause.  The symptom is the over pronation, the cause (I think) is probably a combination of lack of strength and running form.  The problem is, I want to RUN and I don't completely know how to fix the problem.....and it's a lot easier to just run in the stability shoe that "corrects" the symptom to allow me to do what I want to do.

So, really it boils down to what I'm wanting more-to run, or to correct the real problem.  It would be MUCH harder, in my opinion to correct the problem.  According to the Newton site, there is an adjustment period required when switching over to their shoes.  They say:

WHY BOTHER (adjusting to the shoe)? Your connective tissue (muscle and tendon) and structure (the fine bones in your feet) need time to strengthen and adapt. Newtons allow your foot to feel the ground as if you were running barefoot. If you increase your running volume too quickly, you may experience calf tenderness.

That sounds right to me.  That sounds like what I want.  That sounds plausible and real and good.

AND...

That sounds hard.  That sounds like something that is going to hurt.  That sounds like frustration in the making.  That sounds like a lot of work.  Changing out my shoes that one day was really a pain.  I mean, it's not like it took a crazy amount of time or anything....but it was somewhat of a hassle.  It certainly wasn't as easy as just throwing on my Sauconys and taking off for three or so miles.

I think what it boils down to is this:  what do I really believe?  Do I really believe that my "connective tissue and structure (the fine bones in my feet) really WILL strengthen and adapt?  Do I really believe wearing these shoes will aide me in that process?  Is that extra strength worth it to me?  Is the value in that extra bit of strength and conditioning worth the cost?  More importantly....am I willing to pay the cost?

Sometimes a thing can be fully worth the cost associated and we still aren't willing to pay it.  Take the E550 Cabriolet Mercedes-Benz for example.  It's beauty, quality, safety features, and a few little added bonus features really do make it WORTH the $84,315 price tag.  Would I be willing to pay it?  Not right now, probably not ever....but it is worth it.

So, IF I believe the claims made by Newton enthusiasts (the jury is still out on that one...but IF I do), is the cost of some additional time to adjust, the hassle of switching out shoes in order to complete a run, and the almost certain pain to come from the conditioning and strengthening of my "connective tissue" worth that extra bit of strength and conditioning?  ...To be clear...I'm really not taking about the price tag of the shoe.  But, if I'm not willing to pay the non-financial costs associated then I shouldn't hold on to the shoes and just go ahead and get a refund.

(Well, I'd actually trade them in for a pair of stability trail shoes!)

Well...thanks for listening to my inner lament of the day; come again soon!
:D

New Obsession--Newton's

Well...even though I'd really love to get a bike and train for a tri...I think it's a bit too much right now.  I'm loving the spin & weight classes as a way to cross train, but I'm still "just" a runner for now.  (Truth be told, I just don't have the money to sink into biking...one of these days I will.  Until then...I'll stick with my drug of choice.)

I'm getting close to being set free from the "NO running" restrictions, and I can NOT wait.

Run Like a Mother recently posted about a different kind of running shoe-Newton's.  Intrigued, I did the obsessive thing and looked at virtually every single website I could find (trust me, there are a lot of them out there).  I think I'm hooked.  I'm going to order a pair tomorrow!!  My hope is I'll have them in time for my post-injury run.  It's basically like barefoot running with shoes on-how about that?

As soon as I get them, I'll start my official "Newton" review.