What a way to start off the week w/ Long Run #4

So Sundays are my long slow run days. I decided to start running on the CDR race course because of all the hills, which start at around mile 3.5 and last 5 miles. If you can get through the first 8 or 9 miles, the course is all flat from there. Prior to training for this race, I had never trained on hills. Actually, the only hill workout I have ever done was 2 weeks ago, when I did hill repeats. I know that I need to run hills regularly or I'm going to die come race day.

So, being the fifth week of my training plan, I decided it was time to run the course. I asked my friend, Andrew, to run it with me. He's the only runner friend I know that is capable of running this type of course. He can put in a 13 mile run at any given time, and runs about a 18-19 minute 5k. He trains on hills regularly, so this wouldn't be that hard on him. I was worried about holding him back because he trains at about a 7 or 8 minute pace even on his long runs, but he agreed to keep my pace, as he just wanted to learn the course. We started off at a 10 minute/mile pace, then on the hills it was about a 11 to 11:30 minute/mile pace. We started about 11AM and it was about 72 degrees and sunny. By the time we finished it was really hot and sunny.

We started off at the State Capitol on nice flat land, crossed the Southside Bridge, then hit the largest hill of the course, 119. This hill is a monster! It's about a mile long to the next road on the course and is pretty steep. Halfway up this hill I'm thinking to myself, "Tammy, what have you got yourself into. There is no way you can do this, this is a big mistake. You aren't trained enough to even think about running these hills". Andrew kept my slow pace, and I decided to walk a little about 3/4 of the way through the hill. We both walked for a little, then ran the rest of the way to the top, where we turned onto Oakwood Rd. We stopped to walk at this point as well, as the first part of the road is very curvy with lots of traffic. We started running again, and I really needed water badly. We continued left on Oakwood and finally came to a church. We took about a 5 min break there, as I used the bathroom and got some water. Andrew wasn't even breathing hard up these hills and didn't need any water. I'm so envious, lol.

We left the church and finally came to Bridge Rd. I knew that the next road we would turn on, Louden Heights, was all shady and downhill. I kept telling myself if I could just make it to Louden Heights, I would be fine. Bridge Rd had a few steep hills, and I did my best to run them. About the last hill on Bridge Rd and my quads couldn't take it anymore. I had to stop and walk again. My legs were feeling pretty week. All of a sudden, I saw the Louden Heights street sign. I'm screaming to Andrew, "there's Louden Heights!! We've made it!!" I was so incredibly happy all my energy started to come back. We turned onto Louden and it was beautiful. Lots of shady trees, just a great nature run. I felt great at this point. We were at mile 6 as we turned onto Louden, and it was about a mile to the end of the road back over the bridge. There was one somewhat lengthy hill about halfway through Louden, but I managed to maintain my pace and not have to walk. It was downhill again after that hill. We finally made it to the end of the hell course and back over the bridge. We had parked his car at the bottom of the bridge so we could hop back into it and drive back to the Captiol, but he talked me into running back to my car, which was about a mile away. I was pooped, and had practically nothing left.

I planned on only doing 7 miles today, but ended up doing 8. I couldn't believe I was able to run the hills and survive. There were brutal, but not as bad as I thought they would be. It was great to have Andrew there running with me, motivating me. There is no way I could've done that run without him there. Having a running buddy definitely pushes you to run better and further. Hopefully, he will run it with me every other Sunday. It's not exactly a safe course to run by yourself, considering there aren't any sidewalks on the hill portion.

Running stats: http://connect.garmin.com/activity/7144776
Distance: 8.03 miles
Time: 1hr 30min 53 sec
Pace: 11:19 min/mile
Calories burned: 935 (though it is probably more than this considering the hills)

Next run: Wednesday, easy run
Total miles this week: 8

I set a PR at today's 5k, yay!!

My goal for the 5k today was 27:30. I think I was over-shooting, but I thought I could pull it off. My best time to date was 28:15. It ended up being pretty humid this morning. I didn't realize my Garmin's battery was running low, so this morning when I turned the GPS on, I got the low battery message. Sick burn!! It had 15% battery left. I thought it would be enough to get me through the race, but it ended up dying on me at about the 3/4 mile mark. It said my pace was 9:00 min/mile when it died, so I tried to keep the same speed after it died and hope for the best. The clock still worked on it, so I had an idea how I was doing. I was running out of steam with a half mile left. My lungs felt like they were going to explode! I could finally see the finish line and when I got close enough to see the time clock, it said 27:40 on it. At that point I realized I didn't reach my goal, but I was determined to finish in under 28 minutes, so I used what little gas I had left and kicked it into high gear and finished with a time of 27:54-ish. I'm not exactly sure what my time was, but I know it was under 28. So, I was bummed I didn't reach the goal I set for myself, but when I turned my popsickle stick in, I realized that I was 2nd place in my age group. They did the age groups different at this race. Usually they do 20-29, but this race they did a 20-24 age group and a 25-29. I will be 25 next month, so I was still in the 20-24 group. I got a trophy! A real trophy! I was so excited that I got second in my age group and got a trophy that it didn't matter to me that I didn't reach my goal time. I still set a PR, which is great. I'm really proud of myself. My first 5k was last year in August, and I have improved since then. I'm starting week 5 of my 16 week training plan for the CDR, so I know I will continue to improve. I have several more 5k's and a 10k on my schedule before the CDR, so I'm hoping to improve each time. Yay for a trophy!!!

4 miler, Zumba, and I want more!

Yesterday I managed to work out twice in one day. This is definitely a first for me. In the morning I ran my easy 4 miler. It didn't go as easy as it should have. I was going to run it on the treadmill at the gym again, but I was determined to run outside on the Terrace. Like I have said before, running the Terrace is more difficult because of all the inclines. However, it puts me in much better running shape than just running on smooth flat course. It was 85 degrees outside and pretty humid. Luckily the sun wasn't beating down on me, or it would've been much harder. My heart rate is still pretty high for an easy run at this pace, but I think the inclines have a lot to do with that. I'm hoping it will come down to the low 150's with more training. My pace was pretty slow, but it's what I'm supposed to be training at. I try to aim for an 11:30 min/mile on the easy runs, but the heat just slowed me down.

Here are my running stats from the 4 miler:
Distance: 4.01 miles
Time: 47:11
Pace: 11:47 min/mile
Calories burned: 485
Average HR: 163 bpm

In the evening I went to Zumba. My good friend/Zumba instructor, Becca, finally came back from her honeymoon, so I was so excited to go to her class because she is the best. I got a good hour long workout there, then a group of us went to Taste of Asia for some dinner. I ate sushi, yum!

I just want to say how different I feel about working out and how working out makes me feel. I used to dread working out. I wanted so badly to just go home and sit in my comfy chair, watch tv, and take a nap. Now, I want to work out as much as I can. I really enjoy my running and training for races. I'm also really lucky to have found Zumba and that Wii Active game. It's so important to find things that you like to do and that keep you interested, and I really feel like Zumba does that for me. It's not like working out at all, and I get to hang out with my girlfriends at the same time. I just feel better all around. I have more energy and I'm in a better mood. I look forward each day to do something physically active. Plus, on true rest days, taking a nap is like a reward for all the hard work I put in all week and I don't feel guilty about it. I just feel so much better about myself!

Next run: Thursday, easy 2 miler
Next Zumba class: Thursday

Next race: Saturday, 5k

Total miles for the week: 8

Tempo run and a doughnut

Yesterday was National Doughnut Day. You've gotta love Twitter for such useless information. Actually, my husband made fun of me for knowing it was National Doughnut Day, but nonetheless he took me to Donut Connection to get some doughnuts. I told myself that I was allowed to eat a chocolate-iced cream-filled doughnut after my tempo run, and to reward myself for my first three weeks of training.

On Thursday I went to Zumba to get some cardio in after work. I tell you what, Zumba is no joke. I have noticed a nice difference in my body after adding 2 Zumba classes this week. An hour of that class and I'm sweating as if I just ran 5 miles. After Zumba, my friend Keely and I hit up a Mexican restaurant and ate vegetarian fajitas and rice. We skimped on the tortilla chips, trying to be good. She's been a vegetarian for 15 years, and I love vegetables so it's nice to eat out with her. I feel like I'm eating healthier.

So, back to my tempo run and doughnut. I ran a little over a mile from a local church to the high school track, then ran 3 miles at a 9:45 min/mile pace, then ran back to the church. It was wet outside, but not raining. The run felt great. I used to dread running around a track. The idea of running 4 laps, much less 12, used to be so daunting. Now I can knock it out no problem. After my run, my husband and I went out to O'Charley's for dinner. I had salmon, rice, a side salad, and half a roll. And yes, I still ate my doughnut when I got home!

I was looking forward to yesterday's run because it was the last run of the week, and next week is a recovery week. I just have to run 3 days next week, 4 mile easy runs. Well, I do have a 5k next Saturday, but that will be fun. I get to run with a cop, lol. I feel like I need a little break, though. Training for a big race can wear you out, and I definitely don't want to overtrain and get injured or burned out. I'm not used to this consistent training, so my body is like, 'what are you doing to me??' I know I can do it though! Three weeks down, 13 more to go!

Next run: Sunday - 4 mile easy run

Total miles for this week: 15

Long run #3 - 7 miles

Yesterday's long run was my longest this year. I worked 10-6, then ran afterwards on the Kanawha Terrace in St. Albans. I usually like to do my long runs on the Kanawha Blvd, but I was running out of daylight. Running on the Terrace is a lot harder. It has lots of inclines, a bridge, and a very steep hill. Needless to say, I am in much better shape when I run the Terrace on a regular basis. I drank lots of water at work in anticipation, and sent my tech to Fazoli's to get me a small spaghetti towards the end of my shift. I have to say I felt a little tired. I never really understood what it really meant when people would say that their legs felt heavy, until yesterday. My legs definitely felt heavy and my calves were aching a little at the beginning. The thing that bothered me the most was that my knees started noticeably aching around mile five. I don't recall them hurting much during my last two 6-mile runs, but those runs were on the Boulevard, which is relatively flat. Maybe those inclines and little hills put a lot more stress on my knees. Regardless of the reason, I'm hoping that with continued training, my knees won't bother me. I have to run 15 miles for the CDR, and my knees can't be aching for 10 of them. Other than my knees, I felt good. At the end, I knew I could go further if I needed to.

Next run: Tuesday - easy 2 miler
Total miles this week so far - 7

Easy 2 miler with my new Garmin!

I FINALLY got my Garmin Forerunner 405 in today. I find Amazon Super Saving Shipping ridiculous because I placed my order on May 15 and just got it today. I know it's free shipping, but should it take that long?? Anyways, I was so excited to get it!

First impression out of the box: this thing is huge! I mean, I know I'm a girl and all, but I'm not a teeny tiny girl by any means. This watch is big. Wearing it anytime other than while running would be out of the question. Guys may be able to pull this off. I know Garmin is touting how this watch is smaller than previous versions and looks like a watch, but it is still bulky. I don't mind this, however, because of the valuable information it gives you.

Downloading the Garmin software and intalling the wireless stick took no time at all, and the watch linked to the wireless stick very quickly. The heart rate monitor also links up instantly. The software is nothing special. There is desktop software, and an online website that stores your runs, too. The online tool shows your exact route on a Google map, which is really cool.

As far as accuracy, it was spot on. I was concerned about its ability to hold a signal on the Kanawha Terrace because when I had satellite radio, it lost signal frequently on this road. Not the Garmin, though. Held signal the entire time, and was very accurate.

There are lots of bells and whistles on this thing, so I need to sit down and mess with the settings. I am very pleased with it! I was apprehensive about buying it because there are a lot of negative reviews about the watch out there. Now I realize the people that left poor reviews must not be technically savvy. You have to be good with electronics, or be able to read and understand the manual. If you can't do that, then you may have some problems. Bottom line, I love this watch!

Oh, and my 2 mile run was great!

Long run #2 - another 6 miler

Today was another 6 mile long run. I was supposed to run it yesterday, but the family reunion took up the whole day, and I ate too much. I started my run about 2:00 on the Kanawha Boulevard. I was worried because it was 80 degrees outside, but the sun wasn't really out so I thought I would be ok. I made sure I was well-hydrated and decided I would just slow down if the heat got to me. Surprisingly, I felt great the entire run. I didn't stop to take a walk break at all, and I didn't have to stop for water because I took a full bottle with me. This run was a lot different from last Sunday's 6 miler. Last Sunday I thought I was going to die! Today I felt great the entire time, and even felt better the last half. There was a 60% chance of rain, but I took my chances. It started to sprinkle the last 1/2 mile, and I had enough in me to increase my pace to beat the rain. Good timing too, because once I got on the interstate to go home, it started to pour the rain. Bottom line is I felt really good after my run, and that's how you're supposed to feel after a long slow run. This run really motivated me! That's why I like running - you really get to see yourself improve from week to week.

Next run: Wednesday - easy 2 miler
Total miles for the week: 6

New diet plan

I've said before that I've been running consistently for about 10 months now, and I have failed to lose any weight. I like to think that I eat healthy foods and make good choices. But, the truth is that unless I know exactly how many calories I'm consuming, it doesn't matter how healthy I eat. If you eat too much, even if it's of a good thing, you're not going to lose weight. Also, eating healthy and watching calories is something you have to do every day, not just a couple days a week. I fall into this problem, because I will do really well for a 3-4 days out of the week, but the other 3-4 I'm cheating. Also, I was not consistently getting my miles in each week. I was lucky to get 2 running days in per week. Then, I wonder why I'm not losing any weight. Big dummy.

Reading this blog on Runnerdude's page the other day really got me thinking. Now that I'm training for the CDR and will be CONSISTENTLY running more than 15 miles per week, I need to pay attention to what and how much I eat, especially if I want to lose weight. His post showed me how many calories I need based on my resting metabolic rate, daily activity level, and running. Based on this algorithm, I learned that I need 2000 calories per day, not including running or exercise, to maintain my current weight. That's just based on my resting rate and daily activity level, which I selected as sedentary because my job doesn't require me to do much physical activity at all.

To lose weight, I know that I have to create a deficit in calories somehow, either through reducing food intake or exercising. I know that a pound is equal to 3500 calories. This means that I need to create a deficit of 3500 calories per week to lose 1 pound. Seems like a lot. I burn about 117 calories per mile I run, based on that algorithm. This week, I am scheduled to run 13 miles, which will equal about 1500 calories. That leaves 2000 calories for me to cut out over the course of the week, which is about 300 calories per day. Right now my training plan only has me running 3 days per week, which leaves 4 days that I can get more exercise in through cross-training. So, I can either eat 1700 calories per day and not add anymore exercise, or continue to eat 2000 calories per day, but add in more exercise. This all seems very complex and confusing. It's all a number's game, and I'm pretty good at math, so I think I can figure this out.

I will probably end up eating 1700 calories on days that I don't work out and 2000 calories on days that I do. Keep in mind that "working out" refers to extra workouts I get in during the week on top of my running. For example, the light gym day I had Saturday is considered a workout day. So, last week I had 3 running days and 1 workout day. If my math is correct, I should have eaten 1700 calories everyday, except on Saturday I should have eaten 2000 calories because it was a workout day. I hope that makes sense!

Today, I will begin calorie counting. If my calculations are correct, I will be a pound lighter next Sunday. Wish me luck!

Thursday's Tempo Run

Thursday was a good day overall. Wednesday evening I ate very poorly for dinner because I was helping with the pharmacy move, but Thursday I got right back on track. I even had a Frosty-cino from Wendy's and still managed to stay under 1800 calories for the day. The Frosty-cino was sooo yummy! But, me being somewhat lactose intolerant, I should've known better. Basically dairy gives me horrible gas and bloating. Add a run to the mix and I get cramps and frequent trips to the bathroom. I know, I should've known, but I had been avoiding dairy for a long time and thought I'd give it a try.

I went home after work and grabbed a ham sandwich, waited around for an hour, then went to the gym at 8 PM for my run. I can't wait till my Garmin gets here so I don't have to train on the treadmill on beautiful days. Word to the wise - don't select the free Super Saver Shipping on Amazon. It literally takes forever. Just suck it up and pay the shipping. Anyways, I did a mile warmup at an 11 min pace, then 3 miles at a 9:45 pace, then a mile cooldown at an 11:20 pace. I felt good through the run, but was exhausted by the end of mile 4. Not to mention, I started getting random cramps halfway through from the Frosty I had eaten after lunch. Not doing that again! Overall, it was a great run. Now, I get 2 days off! I will probably go to the gym Saturday and get some strength training in. Sunday is another 6-mile run. Here's the problem with Sunday - family reunion with tons of yummy food. The goal is to get up and run before the family reunion....but I may end up pushing the long run back to Monday! Another goal for Sunday is to not eat so much that I am miserable and have to go home and sleep it off! Wish me luck!

Next run: Sunday (or Monday): Long run 6 miles

Total mileage for the week: 13! woohoo!

Long day, bad eating!

So I worked 15 hours today. I finally made it home at 12:30 AM and will be back at work at 9:00 AM. I normally don't do this, but the pharmacy I sometimes work is remodeling, so we had to move everything out of the pharmacy into a temporary pharmacy shack. This was a nightmare, and we had Taco Bell. I ate so well all day long, and have been for a couple of weeks now. I even had a bag of chocolate candy at work earlier today and only ate 1 piece! Well dinner was a disaster....I ate a bean burrito (fresco style), 2 tacos, and cinnamon twists. Then I ate a donut!! Ouch. Oh well. I hope one day I will learn not to be so weak during stressful situations. I will be back on the good diet in the morning. I don't feel too horrible because I have a nice tempo run to do after work. Hopefully I didn't ruin my weight loss effort for this week.

Easy 2-miler

I ran my 2-miler this evening after work around 8:00PM. It was so nice outside....a little on the cool side. I ran on the Kanawha Terrace in St. Albans. I enjoy running the Terrace because I can run right out my front door and end up on my route in less than 2 minutes. No driving anywhere to run. From my house to the high school is a little over a mile, so I ran to the high school and back.

Today I realized how much I enjoy running. When you're actually in shape, these runs are very pleasant. I used to blow these small runs off, but I know how important they are for building my mileage and clearing my head. These are the runs that take very little effort, and give you a chance to focus on just being outside enjoying your surroundings. A nice change from crawling to my car after my 6 miler on Sunday.

Next run: Thursday - Tempo Run
Dist: 5 mi - 1 mi warm-up; 3 mi @ 9:45; 1 mi cool-down

Total miles so far this week: 8

Long Run #1 - 6 miles

I went on my first long run of my training plan on Sunday. It was 6 miles. First, I did a walk at the State Capitol for the Juvenile Diabetes Research Foundation. They raised over $120,000! It was a lap around the Capitol complex, which is actually pretty long. Anyways, I walked to the Kanawha Boulevard from the Capitol to do my run. Running on the Blvd is so amazing and beautiful. The Blvd is a stretch that runs from the eastern end of Charleston (past where the Capitol is) to the west end of Charleston at Patrick Street. A running marker to start at is the 35th Street Bridge. Once you reach the west end, you go over a bridge to the other side of the river into South Charleston and end up on MacCorkle Ave. This ends up being a 4 mile run from point to point. From there you can either run the other side of river back to Kanawha City, or you can continue into South Charleston.

Anyways, the river route is amzing. Here's a picture of part of the run:

photo courtesy of http://family-images.com/wv/index1.htm

The State Capitol is that little blob in the upper right on the left side of the river right above all those trees. This view shows about 2 miles of the Blvd. I think this is a fairly old picture, as things on the right of the river don't look nearly as developed as they are now. I will have to find a newer picture for you guys. But, anyways you get the idea of how pretty this run can be!

So, I felt good most of the run, till about mile 5, then I was struggling with it. I stopped at a couple water fountains for a few seconds to refill my little water bottle. I was going to make it! I started looking for the big green Greenbrier Street interstate sign. Greenbrier street was my final destination. About 1/2 mile out I could see the sign. A sigh of relief!! But this last 1/2 mile was really testing me. I passed someone I knew walking her dog and shouted "hi" at her. Almost there....1/4 mile left. I'm thinking, "come on, Tammy, you can do it". Elizabeth street. Just one block away! When I finished my lungs felt like they were going to explode. I was panting. So much for an easy run. I have no idea what pace I was going at the end....I started off at a very comfortable pace...probably around an 11 minute per mile pace. I'm not sure if I sped up or was just not in shape enough for that long of a run. I am waiting for my Garmin Forerunner 405 watch to come in, then pace won't be a question. I staggered back to the Capitol, collapsed under a tree and stretched for a few minutes. Then I staggered to my car, stopped at 7-11 and got a G2, and went home to rest.

Next run: Tuesday - Easy run, 2 miles