Training Day 23

3/27/2011
8 miles today. This might seem a little agressive since I ran 5 miles yesterday, but it's really not, as I have been running for going on 11 years, so I have a pretty good base, as well as knowing what my body can handle. The only obstacle I ran into was breathing. My endurance is shot this week due to all of the inactivity. I took quite a few walking breaks, and I did have a little muscle fatigue behind the left knee, which is new for me. I'll do a little R&R tomorrow, and it will be as good as new. It just feels good knowing that I'm finally getting some longer distances in. I am starting to think that the more frequent, shorter distances are not the right thing for me. I prefer to do less frequent runs, and longer distances- at least two to three long runs per week.
"Miles make champions" is the quote that keeps popping into my head. I believe that conditioning the body to take longer distances more frequently works much better for me. I may be altering the training schedule that I have been attempting to follow; we'll see.

Training Day 22

3/26/2011
Today's schedule calls for a three mile run, but I did 5 miles. Since I have been skipping some days I want to at least get the total mileage in, even if it isn't on the exact day and for the exact amount.
Today's run felt pretty good, I got up and ran early in the morning. It get's so hot so quickly here in Las Vegas that early morning running is about the only time that it is comfortable. It was so nice to watch the sun come up. I think running early in the morning starts my day out on a more positive note, and I have a lot more energy to get through the day. Around May I will have to start doing early morning runs on a regular basis, otherwise it just get's way too hot.

Training Day 21

3/25/2011 - I have been a bad blogger, unfortunately the everyday responsibilities of life have had to take priority. I have been keeping track of my daily training in my weekly planner though. So, I am going to attempt to do some catching up. =)

It's been a crazy week having to be in California and not being in Las Vegas to run my regular routes, so training has definitely been modified. I took today as a rest day as the week has been crazy with work and I am just physically tired. So, today I offer a tip.
Running sneakers can get pretty foul smelling. I am a firm believer that if you take care of something it will last much longer. I have several pairs of sneakers, so I rotate them. What ever pair I have ran in get's at least a 24 hour rest period. This serves two purposes: first, the cushioning materials in the sneaker have an opportunity to reconform to their original state. Secondly, they get to air out. I open my sneakers wide, and put them in a ventilated area so air can circulate. When I finally put them in the closet, I insert some nifty little gadget's called Sneaker Balls. These are kind of like moth balls inserted into little plastic balls with vent holes, only they have a neutral smell. These help keep my sneakers fresh and no funky odors are allowed to linger.

They come in many different colors, and some are even made to look like smiley faces, or miniature sports balls (basketball, baseball, golf, etc.). I usually pick up a multiple pack of them at Famous Footwear, but you can get them online, sporting goods stores, etc. I think they are cheapest at FF though.
If my sneakers get really dirty, from road dirt, etc. I will throw them in the washer on gentle with some Tide w/bleach - I know they say you shouldn't wash your sneakers - Whatever! If the materials in sneakers can't hold up to a washing then why in the heck am I paying over a $100 dollars per pair??? I have washed mine several times, and they perform just fine. I think the manufacturer's just want you forking out more money more often for new ones. I wash them, then set them outside to air dry. They alway's feel better once I have washed them; it's almost like putting on a new pair.

Training Day 20

Today (3/24/2011) should be a 3 mile run and strength training, but again, I am in California and the weather is not cooperating in the least. I did hit the hotel "gym" & I use that term loosely, as there were not a whole lot of options in there. I did a delt's & calves workout, and I hit the stair stepper for 30 minutes. This equipment was not the best and I had to improvise with the calves, since there was next to nothing in there for the workout. I think I did OK though; at least it is better than nothing.
 OK, so tip time again. I have a great, inexpensive watch that I have been using for my speed workout's and I also use it in the pool in the summer when I start adding in laps for variety in my workouts.


Timex Ironman Vivid Colors Shock 30 Lap

The watch comes in a bunch of awesome colors, and I find it very easy to use. The only difficult part is surfing the Internet to find the color you want. This watch has been very popular and I had to search pretty deep to find the green one, which was my second choice. I actually wanted the yellow one. The pink, purple and blue ones are the easiest to find. I think the price is super reasonable too, about $50.00.



Training Day 19

Grrrr...training for this new job in California is totally throwing my schedule off. I was up early this morning, and out late tonight, so no time at all to get my run in. I should have ran 3.5 miles tonight. It's still raining here too. About the only thing I can do is increase some of my other runs to make up for the mileage, or run on a rest day. I think either one will work. I'll just play it by ear, and see how I feel in the upcoming days.
So, today can be a "tip" day. There are many different options for a post run/workout recovery drink, but most experts agree that it needs to be drank within 30 min. to be the most beneficial. You can fix a smoothie, but I find the easiest recovery drink is chocolate milk. So many runner's are utilizing the benefits of milk. I'm posting a link, so you can read about it yourself. 
http://stronglifts.com/milk-post-workout-build-muscle-gains/

I personally like to keep Carnation Instant Breakfast packet's on hand; that way I only mix what I need, and don't feel the urge to down an entire jug of chocolate milk.



I buy this large size @ Costco



Training Day 18

Speedwork Day! I'm in California today, so there is not a track available. Sometimes it is just necessary to improvise. It has been raining here this week, and unfortunately I did not bring my rain gear, and it is too cold for the clothes I did bring, so I will try to make this day up on one of my rest days.
Arthur Lydiard has a great quote: "Miles make champions." If I follow this philosophy, then as long as I get the TOTAL amount of training mileage in, I should be OK. I suppose it will be a good experiment. I have been adding a mile extra here and there just to make sure that I have the necessary conditioning when race day comes.
I'm not excessively worried about it since the previous two 1/2 marathon's I did were not even close to ideal. The first one I ran I didn't even train for. I ran 8 miles the day before, and that was my longest run. I still finished and didn't have that bad of a time, and this was on a course that was all rolling hills. Of course my knee was killing me by the time I crossed the finish line, but I was more mentally irritated by my time than anything else. I found my stats; this race was ran in January 2009.

Training Day 17

3/15/11 I'm trying to get caught up here... I just started a new job, so I don't have as much free time anymore, and this week I will be in Simi Valley, CA., so training is a challenge.

Today is a 3.5 mile run, and I was really looking forward to running in California. I hit the road around 7 p.m. It was really dark, and any direction that I could go there were hills, hills, and more hills. It's a good thing that I regularly run hills on my training runs at home. I headed off in the direction of a shopping center that was near my hotel & set my Nike + for a distance run of 3.5 miles, having no idea of what lay in the direction that I was headed. I have a bike light that I like to use on my runs; I think it works better and is easier to wear than a lot of other "running designated" lights.

This clips onto my clothing and I can set the strobe on it to three different flashing modes; it's much brighter too.

My route started out downhill for the first half of my run; I encountered a couple of traffic lights (boo), but I really enjoyed breathing the nice moist air, and running at sea level is always a plus for me when it comes to breathing. At the turn around which happened at a Von's I realized exactly how steep my descent was, but like I said before what goes down must come back up....I tried to just keep an even pace, and running back up all of those hills was actually not that bad of an effort. I thoroughly enjoyed the entire run, and I haven't felt that great in a long time. I guess the sea air agrees with my body better than the desert does. I'll have to look into scheduling more events in California, and now I am even more excited to run the Napa Valley Ragnar in September. There will be plenty of moist ocean air up San Francisco way!

Training Day 16

Yeah! The beginning of week 3 of training. Time is flying by. Today (3/14/11) is a strength and stretch day, so off to the gym I go.
I started off with the yoga class; I've had this instructor before, and she is not too bad. I really have a love/hate relationship with Yoga. It feels good, and I appreciate the stretch, because I know that it has helped me be a better runner/cyclist, but it is just so passive. I can usually make it ok through most of the class, but by the time they are doing the cool down, I am ready to jet out of there. So, I rolled up my mat while everyone is doing some fetal baby pose, and hit the weights. Today is back and bicep workout, which I have posted here before.

Time for a tip........
Bandana's are my favorite underutilized and cheap athletic piece of gear.

They come in every color under the rainbow, and they cost $1.00 at Walmart (the Harley one was a little more expensive.) But, they have a multitude of purposes. Here are just a few that I utilize.
In the winter I put one around my neck to help keep warm, and when I am riding my bike I pull it up bandit style to keep my face from freezing; my breath keeps me warm. I use one around my neck when I run in the winter too. In the summer I soak one in cold water, tie it around your neck (you can also roll ice cubes in them) to help keep cool and wipe sweat out of my eyes. I wear them on my head under my helmet to keep warm, and to keep my hair out of my face when I'm running. If you ever have an injury, it's good at soaking up blood, or becoming a tourniquet. They also work well as a cute headband if you roll it up. And, finally they make a cute accessory for matching your athletic gear. Enjoy!

Tri Tri Tri

Here is a photo of one of the triathlons that Laurel and I have competed in. I believe this was the Lake Las Vegas Tri, which is held here in Las Vegas. After looking back at the cycling photo's that I posted yesterday, I realized how bad an extra 25 pounds looks on someone who fancies them self an athlete. In the past two years I have put on the weight, and like most people, I struggle to get it off. It is not for lack of exercise, but rather that I am a sugar junkie! I love sweets. Too many factors contributed to adding the weight (work, stress, economy, having a teenager, etc.), but the underlying problem is that I quit working out 6 days a week with weights. So, back to the weight room for me, as that is the most effective way of getting rid of the pounds for me. So, for now - bear with me that I look like a chipmunk and my clothes look a little tight. I am not about to succumb to weight gain by purchasing larger clothing. The FAT must go!

Day 15 Training

Two weeks down! Today (3/13/11) I decided to get in a bike ride instead of a run since I switched week 2 and 3 out on my schedule. I had a great time with the 5k event yesterday, and was just really feeling a bike ride today. After church my friend Laurel and I grabbed the bikes and hit the road.


 A beautiful day for a ride

 Laurel invited me a few years ago to do a triathlon with her, and I didn't have a bike, so I rode a Schwinn bike that she had on a ride with her and a few other people to see if I was really interested in cycling. When I ended up lagging far behind the rest of the group (who were all on road bikes), I decided that the competitive spirit in me would never be happy with "just finishing," so I decided to take my tax return and invest in a road bike. I thought it would be another alternative cardio choice to running, especially since I have had so much knee trouble and it just seems to be getting worse the older I get. I love cycling and am very grateful that I have an alternative to running. I've had some memorable experiences on my bike.

Laurel & Me ready to ride...

We have a regular loop that we ride all the time that is 23 miles long. I am looking to add two more miles to it, so we have a good 25 mile route. It's a perfect route in that it has some downhills, a few uphills, and some quick flat areas. We can get a pretty good cadence going for most of the route. And, the best part about it is that there is a Chipotle's on the final leg home. We stopped today and grabbed some dinner and then finished out our ride. What a great day!



Day 14 Training

CATCH A LEPRECHAUN 5K - race day!
I had two options for running a 5k today, this race or 6 Tunnels Shamrock Run. I have always ran the 6 tunnels, which is not my favorite course. The course is trail through three old railroad tunnels. Two reasons why I am not a fan: too many people run this race and I don't particularly like trail. So, this year I opted for a smaller race with a better course, and I am very happy with the results. I took second in my age bracket (see stats below). Only a little over a hundred people running, flat course, and great support and set up. I would only do one thing different - I didn't look at a map of the course before I ran, so I was not really certain where I was during the race and I could have paced myself better. But, I am happy with today's run! Time 29:56 @ 9:37 pace

Second in age bracket - not bad.

Race Results

Post race in front of a new Camaro. The race took place @ Findley Chevrolet

I also got in 23 miles on the bike today. It was such a beautiful day that the bike just kept calling me. I gave myself a nice rest, and late in the afternoon I hit my regular cycling route. My legs were tired, but I was able to keep a decent cadence. My cycling buddy and I also stopped for lunch at Chipotle, so that was some extra incentive for riding! I'll have to ramp up my cycling mileage soon...

Day 13 Training

I am excited to run the Leprechaun run tomorrow! Today is going to be a rest day with a trip to the gym for a delts & calves workout.
Easy day at the gym; this is the quickest routine that I do, and I can usually get through it in about 40 minutes. I did add on working abs today. I have worked my calves for so long with the running and cycling that I hardly ever feel the workout in them. Which is actually fine, because I don't know what more I would want to do to develop them. I don't want bigger calves, and I can count on one hand the number of times that I have ever had a calf cramp or felt they weren't strong enough, so at this point I think I am just happy to maintain the level of fitness that I have.
TIP:
Since we are hitting the 70's here in Las Vegas, and it is sunny the majority of the time, it is time to break out the sunscreen. I've already been picking up tan lines on my outside runs. One of the neglected area's for sunscreen is the lips. I have found the best lip balm ever. It is actually from a men's line, but is SPF 25, comes in cool flavors, stays on with sliding off, it only takes a very small amount to cover, and conditions the lips. Meet Jack Black Intense Thereapy Lip Balm! Here is a link to the company website; I usually buy it at Sephora.
http://www.getjackblack.com/jb/catalog.nsf/display!openagent&p=lips&loc=c

Yummy Flavors!

They just came out with a grapefruit ginger flavor that I can't wait to try. I will say that a tube costs about $7.50, but well worth it as it lasts forever. It really only takes a very small amount to cover. Right now I have the lemon chamomile, and I love it.

Day 12 Training

Today is supposed to be a run/strength day, but I am switching week 2 and week 3, because I want to run the 'Catch a Leprechaun' this weekend (3/13/2011) for my 5K race Saturday. So, today is going to be a rest day for running and I am just hitting the gym for a strength workout.
I worked chest and triceps today. I am still having some pain in the left shoulder and upper arm. Apparently I pulled a muscle at some point, though I do not remember it happening. I am restricted by the pull in that I don't have full range of motion, so I am having to modify my chest routine by doing a shorter push through. I felt pretty good after doing my routine and I didn't aggrevate the injury any further. I am applying a heating pad to it nightly and this seems to be helping with the healing process. The heat makes the blood circulate more, and this speeds up the healing process.
One thing that I have not written about yet is abdominal work. I don't dedicate a specific day to abs. I work abs every time I do strength training at the gym with the exception of the day that I work legs. Legs is a long enough routine that I don't add on the extra time it takes to work the abs.
My ab workout is pretty simple and is all done on an adjustable situp bench with a 15# dumbbell.

I adjust the bench to it's steepest incline and hold a 15 pound dumbbell and do the following:
3 sets of 12 reps 15# dumbbell

Day 11 Training

Training is going by very quickly - week two already. I used yesterday (Mon. 3/7) as a rest day since my knee is still giving me a pain or two. This morning I took a yoga class for the stretch portion of my schedule, and this one was actually not too bad. The instructor kept it pretty simple, no pretzel poses! Each week the stretches feel so much better; it helps keep all of those tired and sore muscles loosened up, and ready to go the next go round. I felt so good and limber after the yoga class that I decided to go for a legs workout today. I feel a lot stronger, the weight that I was lifting did not feel so heavy today. I had a great workout, and felt a lot more energized. I am planning on still hitting the track tonight for speed work.

Track: Quite a few people have shown up for speed work tonight. I usually do a mile on the track to warm up, and during this warmup I decided that I would run fartlek's tonight. Fartlek's (yes, I know it's a goofy name) means "speed play" in Swedish. It is a form of interval training that puts stress on the aerobic system. Fartlek's are unstructured, so speed and intensity can be varied. Once around the track is 400 meters, so I ran a comfortable 300 meters and intensely sprinted 100 meters. I did 40 minutes of this. I didn't keep track of the mileage, and I actually have not been recording the speed workout nights on Daily Mile. I am getting in a little more mileage each week because of this.
I felt really good after the workout, and I feel like I had a really productive day since I accomplished yoga, leg workout, and fartlek's all in one day. And, the best part of all is that the old "injuries" are actually pretty much under control today.

Day 10 Training

Today I did a three mile run up hills around my house. The first half of the run is a pretty good ascent, and the second half is part downhill & flat for the last mile. It was about 4 p.m. before I could get out for my run, and today the temperature jumped about 20 degrees, so it was 72 degrees outside with bright sunshine. When it is this warm I take a handheld water bottle with some ice and Gatorade. l was dressed a little warm; I had on a t-shirt and capri running bottoms. The weather called for a running tank and shorts, but that's what happens when every stitch of running gear I own is in the dirty laundry. (Dang!)
One thing that helps with the heat, is to try and run in the shade. It's a small thing, but it definitely helps. I was feeling the effects of increasing my running, cycling, & weight training; my legs were sore, and the knee was still bothering me. I had a pretty gnarly cramp going on in my left calf as well. The next few weeks will get better as my body adjusts to the increased training.

**GLOVES**

 

Choosing the right gloves

  It's starting to get really warm here in Las Vegas, but other parts of the country are still buried in snow, so I wanted to share some ideas for some great running gloves. I have four pairs that I like. The Pearl Izumi's are nice for cold, but not freezing weather; these are the ones I probably use the most here in the desert. The Nike's, which are polar fleece, are for colder weather, and I like to use them at races, because they have a nice little key pocket on the inside palm of each glove. The Asics mittens are my go to glove when it is really cold outside. The mitten flap folds back, and you have some nice fingerless gloves, this is great if you need to vent your hands if they get too warm, but that mitten flap also serves as a nice little pocket to put some chemical hand warmer packets in if it is really freezing out. I use these at night a lot during the winter. My secret weapon glove is actually not a running glove at all, but rather a silk glove liner for motorcycle gloves. I figured if they insulated my hands in my leather motorcycle gloves, they'd insulate in other gloves as well. They are awesome! They keep your hands nice and toasty, but are very thin, so you don't feel like you have bulky muppet hands. Sometimes if there is just a little chill, I'll put these on instead of a warmer glove, and they are just right! I love how thin they are and they breath.
Of course if you are needing gloves for a race, and you anticipate not needing them for the entire race--my recommendation is to get some of the cotton stretch gloves for $1.50 at Target or Walmart, that way you won't feel bad if you toss them during the race. Besides, the race directors usually donate leftover clothing to charity anyway, so now you've done a good deed.

Day 9 Training

Does anyone really need to be this flexible???

Stretch & strength training today! I love Monday's, it feels so good to stretch out all of my sore achy muscles. My knee is still sore, but I am keeping muscle rub on it, and taking Advil, so it's under control. I took a yoga class at 8 a.m. this morning, and pretty much did all of the "modified" poses. This particular instructor has the joint structure of a Barbie doll. I am not certain that it is natural to contort the body into some of those positions, and I certainly did not need that kind of a stretch for my training needs. Plus I wanted to be gentle with the knee today; class was about an hour, and then I hit the weight room floor for a leg workout. My workout routine is listed below.

Smith machine squats 3 sets 12 reps 50# total weight
seated leg press 3 sets 12 reps 145#
seated leg extentions 3 sets 12 reps 70#
prone leg curl 3 sets 12 reps 55#
seated leg curl 3 sets 12 reps 60#
hip adduction (inner) & hip abduction (outer) 3 sets each 12 reps each 90#

*Note: there are a lot of different exercises that will work the same muscle group, the routines listed on this blog are what I usually do , but if a machine is tied up or I need to mix it up, then I choose a different way to work whatever muscle group I'm on. It's good to mix up the order, and the types of machines or weights you are using, this results in muscle confusion, and keeps you progressing towards your goal.
If you want to know how to perform any of these exercise, there are a ton of YouTube videos available. A guy named Scott Herman offers some good ones & he performs everything with his shirt off -- {guess that makes him stronger?}

P.S. Don't forget to eat a nutritious breakfast after all of your hard work, here's mine. Bon Appetit

Day 8 Training

Long run Sundays! I really look forward to Sundays, and logging my long run for the week. I've worked hills, and done speed work at the track, lifted weights, done sprints, and by the time Sunday comes I can just kick back into a relaxed pace and enjoy my run. I have time to think, time to plan, time to work things out in my mind. And, I have conversations with God. It is a time for me to turn the cell phone off, and ignore the world. I put my ear buds in, turn on some soothing even tempo music, and look forward to the next hour of solitude.
I decided last week to increase each of my Sunday runs by an extra mile, so this week is a six miler. I have the fitness level to do this, and I feel that I will be more prepared if I have already ran a thirteen mile leg prior  to race day. Sometimes it is that last mile that can take you by surprise, and I want to be prepared for it.
I decided to run in the evening, as I have church from 9 a.m. to noon, and I love my naps on Sunday. I started my run around 6 p.m. and headed out on Grand Canyon. From GC to the stake center on Azure is 3 miles, so an out and back was the game plan. I like running up Azure, because it is a long mild ascent to the church building, which really trains the muscles to accomodate a climb when they are just getting used to an even tempo pace. Mixing it up is a good thing!
I felt really good for the first 3 miles, and then at the top of the hill turn around my right knee started acting up. It is so frustrating. I have been running with this knee issue for so long (like 8 years!) I guess I don't want to have a doctor look at it, because I just know he is going to tell me to stop running and even if it can be fixed I'll have down time. I do not handle "down time" well, I get very irritable. I NEED my running. I often wonder what it would be like to be able to run and not have to baby a dumb knee injury. This knee is the only reason I haven't run a marathon yet. I honestly don't think it would hold out for 26.2 miles. Maybe with duct tape and some serious meds, but I'd pay for it later. I pushed the limits last year when I did a 100 mile bike ride. I was in so much pain afterwards that it about took me down to the ground. I am a glutton for punishment--I'm riding the 100 again this year, but definitely with a different strategy for managing the pain, and the hours of work this knee is going to go through. It holds me back so much. I could be faster, and push harder if it weren't for the pain. As it is, I constantly push it to the edge. I am one of those people who keeps going, even when I'm hurt. I have ran on a sprained ankle, which ended up taking 9 months to heal, because I wouldn't stay off of it. I had plantar fasciitis (this bad boy takes you to a whole new level of pain, just try getting out of bed in the morning and standing on the affected foot.) I ripped my big toenail off, and had major issues with that, but still I ran. Whatever doesn't kill you makes you stronger, right?
Well, the last 3 miles were not so pleasurable, but I kicked into Chi Running (pronounced chee) mode, and made it home. If you aren't familiar with Chi Running, I recommed taking a look at the program--especially if you are prone to running injuries.

Overall, not the best run, but I didn't die, so it's a success. The knee is very sore tonight, and a bit swollen, so I'll ice it for 24 hours, take some Advil, and wear my sturdier knee brace for my long runs.

Day 7 Training

Saturday, last day of week one training and I only need to run 3 miles. I did a quick three mile run on Grand Canyon, and everything went really smooth. The extra miles and cycling have not been a problem so far. I am happy to have finished the first week; now only 11 more weeks to go. I was in a hurry tonight--I had movie plans. I love hitting a new movie on Friday nights, and tonight was "Unknown". It turned out to be an awesome movie. Liam Neeson was great, he made the movie.

Tip for the day: I like to wear different watches when I run, but I don't like how sweaty they become. My watch used to slip and slide on my wrist once it got sweaty, but I didn't like cinching the watch up so tight that it wouldn't move, so I came up with this little idea. I just take a regular old sweatband and place the watch on top of it. No more slippery, sweaty watch. This also works great if you wear one of the big Garmin watches, it snugs up the watch on your wrist, especially if you have a small wrist.

Volunteer - Red Rock Marathon & Half

Today (Saturday 5th) was a very busy day! I volunteered to work the Red Rock Marathon & 1/2 put on by Calico Racing. This race takes place out at the Loop in Red Rock. I don't run this race, because I have a bum right knee and the elevation changes would probably blow it out, and I would be done for. Take a look at the elevation chart - hills, hills, hills!

I like to volunteer for a couple of reasons. Races depend upon great volunteers! I know a lot of people have helped out at so many of the events I have participated in, so I like to give a little back. It's the only chance to see some of the great athletes performing. The guy who won the marathon was a thing of beauty in motion. When he came around the corner to the area I was manning, it was like watching a gazelle run. These hills are steep, and this athlete was stretched out and running like they were nothing. He did not have anyone on his heels, which is a testament to how good he is at his sport. He ran a 6:27 min/mile pace. On hills for 26.2 miles! That is fast.

Another benefit of volunteering is that I get to run for free. Most of the event organizer's will give you running credit. If you volunteer at their event, then you get to run one for free. So, this helps keep my running expenses down, and I can still participate. Las Vegas Running Team does this as well as Calico Racing. You can check out their websites for upcoming events and volunteering information.

http://www.lasvegasrunningteam.com/

http://calicoracing.com/

I've attached a few photos of the event. Unfortunately I was so busy directing & encouraging runners that I didn't take any photos of them at my station. =(  Next time.

It was a beautiful day, beautiful athletes, and a beautiful venue!

The beautiful desert & yucca plants

Driving down the course

Finish chute



Unique sandstone awards for overall and age bracket winners



Happy, but tired racer, displaying his hard earned medal

Beautiful Red Rock Canyon "The Loop"

Day 6 Training



This is one of my cycling buddies - Guy

 Today is Friday and the schedule has me down for a rest day, but as I was just worn out yesterday, and did not get in my 3 mile run, I did that today along with a 22 mile bike ride. I rode my bike this morning with my buddy Guy. We did a 13-14 mph pace into the wind for 11 miles, and finally turned and had the wind at our backs, so we kicked the pace up to 16-17 mph. We even had a bit of fun once we turned onto Durango (flat vs. hilly) and I was able to hit a 30 mph pace. Guy was trailing behind, but he pedaled like a mad man to keep up. Hahaha, sorry Guy, but my Scott bike loves the flats and downhills!
My legs were tired today, but that is to be expected with adding the cycling into the run schedule. It's ok to change up your schedule a little, as long as you are not regularly deleting training runs from your schedule. Listen to your body, and if you are sick or tired, sometimes it's better to adjust a little rather than get bummed out and depressed, and then beat yourself up for not sticking to the schedule. Remember, you're the boss!
Around 6 pm I went out for my 3 mile run. I just love running in the dark for some reason. In the summer when it get's really hot I'll be doing my runs in the early morning when it is cooler; around 5 am. I had a pretty good run, but couldn't get accurate run stats from my Nike +. I've been running with the Nike + for a few years, and it has served me well, but I would love to upgrade to a Garmin. SOON! The Nike + is pretty affordable and the one benefit over the GPS is that it does not have to link to a satellite, so if you run under bridges, through tunnels, or under heavy tree canopy it still records your stats. You can also set the distance you want to run and receive voice feedback on how far into your run you are. So, it has a couple of cool features, and works easily with an iPod Nano. I have a Nathan pod pocket that switches easily to my different running sneakers. Like I said, it has served me well, and I will probably still use it even with a GPS watch, but I am so ready to upgrade. Nike has been awesome, because I fried the sensor pod one time when I ran in the rain and we hit about a foot of water gushing down Twain. They replaced the whole unit for me for free.

iPod with receiver for Nike + and Nathan shoe pod

Overall it was a great first week of training. I am feeling pretty good, and so I've decided to adjust my Sunday long runs a bit. I am adding one extra mile to each long run on Sunday. It just gives me more confidence that on race day I will be able to run strong.

Day 5 Training

I was so tired yesterday, it was not a good day, and adding the cycling in at the beginning is tiring, so my day five schedule called for a 3 mile run and strength training. I was just too beat and I was not having a good day, so I pushed the run off until Friday, which was scheduled to be a rest day, and just did the gym workout. Tonight was back and bicep night. I chose a really bad time to go to the gym - 6pm. The machines are all very busy, and it bugs me when the trainers take weights off the floor for their "clients." It wouldn't be a problem, but they tie up the weight for an hour, whereas if the equipment is being used on the floor you can work in with someone, or at least wait 15 min., or so until they finish their sets. I have another pet peeve; women who lift weights that are too light for them, and as a result they have to do a 100 reps. Ladies, learn how to lift! Increase the weight and do less reps! If you are lifting weights that are so light that you have to do that many repetitions to fatigue the muscle, you are wasting everyone's time! And, NO I swear you will NOT bulk up from lifting too heavy. Seriously, use a little common sense. How many men do you see at the gym that are trying  to bulk up, and they use weights that are so heavy that the only form they have is that of a pretzel. These guys don't bulk up and they have the testosterone to do so; it's just not that easy, why do you think so many people use steroids?
The gym has only one seated delt/pec fly machine, and here some chic is doing her 100 reps with all of 25 pounds on the stinking machine. Ok, I just have ZERO patience, but finally I'm like, "hey, how many more sets do you have?" I guess that intimidated her enough, because she moved to another machine! I loaded it up with 60 lbs., so now you can see the diparity between what she was lifting, and what I do. I have only been lifting one to two days a week before training started, and I can handle that much, so that gives you an idea of what I mean when I say, "quit lifting light." A freaking toddler weighs more than that!!!
Ok, my blood pressure has dropped now. Listed below is my weight and routine for tonight.

Back
seated pull down - wide grip 3 sets 12 reps 75#
seated low row 3 sets 12 reps 75#
seated delt fly 3 sets 12 reps#

Bicep
dumbbell curls - alternating 3 sets 12 reps 20#
preacher curls 3 sets 12 reps 40# barbell
seated bicep curls (machine) 3 sets 12 reps 40#

Here is a tip for weight lifting: if you don't want to have calluses and blisters, wear weight lifting gloves, but I've found that using fingerless cycling gloves are actually better, because they have the gel padding instead of just a leather covering, and it protects the palms of your hands much better.

Day 4 Training

My legs were so tired today. They have been getting quite the workout, not just the running, but the cycling & stretching as well. I try to run hills (up them) as much as I possibly can, and so one of my regular routes is up Alexander & then onto Gowan. Today really became a mental run; my legs were just so tired that it came down to mind over matter. It was also much warmer out today with the sun shining, so the extra heat made me feel a bit sluggish. Heat slows you down. My schedule only called for 3 miles, but I did an extra .6 just to condition my body to push through the tiredness. I will be running another three miles tomorrow, along with strength training and then a rest on Friday. I may actually decide to cycle on Friday, but I'll wait to see how tired I am by then.
One of the side results that some people experience when putting in a lot of mileage is restless legs/feet in the middle of the night. This is not uncommon and I have a few remedies that work pretty well. About 3:00 a.m. I woke up and my feet were restless. I keep The Stick next to my bed for these occasions.

This gadget is great for many runner's maladies. It is very effective for massaging muscles and preventing the build up of lactic acid. It works great on knots in the neck, shoulder, or back. It usually comes in two lengths; if you are going to get one, go for the longer one, so you can use it on your back as the shorter one doesn't allow you to reach both ends of the handles for a good back massage. When my feet or calves bother me at night, rubbing The Stick back and forth for a few minutes gets the blood flowing and helps to alleviate the problem. Another remedy that I have is using a heat rub, like Icy Hot on the offending appendage. This works too, if you don't mind the smell.

On short runs, when the weather is cool, I don't usually hydrate until after my run. I apparently have some camel genetics, as the heat doesn't dehydrate me too much, and I can run a long time without fluids. I probably shouldn't, but so far I haven't noticed a marked difference between with or without. When it gets a lot hotter then I definitely make sure that I take fluids with me. I prefer to hydrate with Gatorade (low calorie version), if you're sweating, you're losing salt, and salt is a key component of brain function. So, I think the Gatorade does a much better job of replacing what your body is losing. Sometimes I dilute it with water if I'm not putting in a really sweaty workout. If you aren't a big Gatorade fan, then my second choice would be Shot Bloks by Clif.

These are basically solid Gatorade chews, so you want to chase them with water, not another sports drink. They come in several flavors, and you can choose them with caffeine or without. The orange and mountain berry are probably my two favorites. If you are prone to cramping (results of salt loss), Clif makes a margarita version that has extra salt content, which I usually use when its super hot outside; I also take these with me when I cycle. I have probably given these out as aid to other riders/runners more than taking them myself, as I find that a lot of people are not aware of their body's nutritional needs when the weather is 100+ outside. The Bloks are available at Sports Chalet, REI, most cycling/running stores, and you can purchase them on the Internet.

I hope some of these tips help you in your sports activities in the desert.

Day 3 Training

Track Gang

Speed workout tonight! I have a love/hate relationship with that track. Speed workout's hurt so good. Tonight's training schedule called for 5x400, which is actually an easier workout than I have been doing. It was a perfect night at the track, and a great group of people always show up. Watching some of these guys run is like watching a pack of cheetah's; they are soooo fast. My splits tonight were better than last Tuesday's splits, so the effort is already paying off. Today was a killer day though. I rode 11 miles of hills this morning, and my hammies were tender from all those damn (down) dogs at yoga yesterday. When the second day sore hits, its actually a good time to do more work, it lessens the pain.

SPLITS
1:58
1:56
1:57
2:00
1:59

Ready to Ride

The Ride!

Money Saving Tip...

If you are looking to purchase a yoga mat, I would like to recommend going to TJ Maxx or Marshall's. They usually have an excellent selection of mats, and are about half the price of what they cost at a sporting goods store, or even Walmart, and you will have a better selection; at least that is my experience here in Las Vegas. I would also recommend getting an extra long mat. I am 5'7" and I absolutely use the whole mat, and appreciate the extra length, so I don't have to lay on the dirty gym floor.

Day 2 Training

Today's training schedule is stretching and strength training. I went to 24 Hour Fitness early this morning and did a yoga class. I had not been to this instructor's class before, and was not getting too excited when she popped in the soundtrack. First, this was supposed to be a contemporary yoga class, and that usually means that the instructor's use music that is either modern, or at the least, neutral. But, this lady pop's in nitty gritty finger cymbal, chanting authentic music from India - not my favorite, and I hate it when it is too loud, and virtually impossible to hear the instructor. Yoga is not my forte, so I actually need to see, and hear what is being taught. I really just want the stretching, I'm not in it for the cultural experience, and I don't namaste. That's just me.
The routine actually turned out to be perfect for a runner. We did a lot of triangle moves (5 pointed stars), and balancing motions. These are really the best yoga moves for runners. We don't need triple inverted hanging sloth's, and other pretzel twisted animal name maneuvers.
I felt really good after the class & I had successfully blocked out most of the music. I would really rather just hear a nature soundtrack. I must say though, I really HATE downward facing dog. This position get's used more than any other, and I swear the instructor's just LOVE seeing the participant's heads swelling up and getting red like a big, fat, overripe tomato, because they leave us in this position forever!
I found this article pertaining to yoga, and the benefit to runner's. I am definitely looking forward to trying this after my next distance run.
http://www.runnersworld.com/article/0,7120,s6-238-409--12827-0,00.html

For strength training I have a four day rotation that I have used ever since I began weight lifting. Today my workout was delts & calves. My routine is as follows:

DELTS
military presses 3 sets 12 reps with 20# dumbbells
front arm raises (alternating) 3 sets 12 reps 12# dumbbells
bent over dumbbell flys 3 sets 12 reps 20# dumbbells

CALVES
standing calf raise machine 3 sets 12 reps 70#
seated calf extension 3 sets 12 reps 135#
seated calf press 3 sets 12 reps 70#

*note: when using machines, each machine can be weighted differently, so adjust your weight accordingly. This is what works for the machines I use at the gym I go to.

Little Red Riding Hood

Again, I was one of the fortunate people to secure a spot in the Little Red Riding Hood Bike Ride. This event has been taking place for 24 years, and each year it becomes more popular. Due to permit restrictions in the towns that the course runs through, the ride has a limit on participants, and a limit on riders for the century distance--only 1,000. 3,000 women will be pedaling off on June 4th for one of the following distances: 18,36,50,80, & 100 miles. This will be the third year that I will be riding. Year one I rode 80 mi., year two 100 mi., and this year the 100 mi. again. I knew from registering the previous years that spots would go quickly. LRRH sold out in less than 24 hours this year. I basically stalked their website, waiting for them to open registration. Due to an error on Red's part, their link did not work properly, but I knew to go directly to active.com to get registered, so I was able to secure bib #110, my aunt, cousin, and two friends were also able to get in. I am so glad that we all were diligent in getting registered! We are going to have the best time. This is a first ride for my Aunt Faye, Kaedell, and their friend Karen. My friend Laurel will be riding for the second time, she rode the 100 miles last year--both of our first century.
This ride is truly one of the best all women's ride, and I love the beautiful scenery, and flat course. If you are interested in cycling, giving it a try, or participating in your first organized event, then this is one that you would definitely want to try for! If you are interested in finding out more about LRRH follow this link: http://www.littlered2011.blogspot.com/

Little Red 2009

*each year has a different theme, 2009 was a hula/pink theme

Finish Line!

Beautiful Scenery

Pre ride start in front of my favorite sock sales trailer...LIN Socks!

Little Red 2010 with a Wonder Woman theme.

I can't wait for this year's ride, we are all going to have so much fun, and the 50's theme is so cute. I'm going to put together a 50's iTunes play list in keeping with the theme. Any suggestions? I've already got the entire soundtrack of "Grease" on the list.

Day 1 Training

Today is day 1 of my training schedule, and I am adjusting it a bit. I am actually starting with a five mile run, as I have been keeping a six mile base, so I could run 5K's and 10K's without much effort.
Tonight I left at 18:00 for my run, it was about 50 degrees out with a 6mph wind.These are pretty decent running conditions. For this temperature I wear thermal running tights, an Under Armour compression long sleeve shirt, and a technical fabric short sleeve shirt over it. I also wore my running mittens (which I LOVE) - perfect.

***DISCLAIMER***



I feel I need to let you know that what works for me, may not necessarily work for you. I have a flaw--I have no fear. I run when it is pitch black out and I can not see the road. I run on the wrong side of the road (I'll explain why in another post). And, I don't worry about cars, dogs, strangers or any other variable that can come up on a run. But, just like not everyone can have Lance Armstrong's endurance, and not everyone can have Michael Jordan's wingspan; you have to find what works for you and not necessarily what works for me. So, adjust accordingly for any advice that you take away from this blog.

So, it was very dark out on my run, and I like it. It's kind of like riding the Space Mountain ride at Disneyland. The mind go's into a different mode of operation when running in the dark and you are unable to see elevation changes or obstacles. I am able to go into a zone where I just focus on the mechanics of my run. Fortunately I run a course that I have logged hundreds of miles on, so I know what my obstacles are likely to be. My stats for tonight's run are as follows:

distance     5.11 miles

time           55:31

pace          10:50 min/mile

calories      643

Overall, not a bad run. I'm not worried about pace when I am running with obstacles, like not being able to see, and I have a couple of intersections I have to wait at.  So, I am fine with tonight's efforts.