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.