What a difference your surroundings make! The intermediate group coach (the fast coach from last week....I think my regular coach is injured :/) gathered us up and asked if another run at 9 min per mile was okay. Jennifer and I quickly spoke up and said "NO!". Getting additional help though was a great thing for us. Because of the size of our overall group, even more people were enlisted to help with the training run. We ended up running with a guy named Ron, who works at Phidippedes. He kept the same pace we did, was nice and friendly, and just wanted to have fun. He wasn't too serious, wasn't concerned about running fast, and because the faster group headed out first we were our own unit. I know that at races we have to know how to pace ourselves so we don't run too fast, but I can't have every Saturday be race-like. That's a sure fire way to get burned out.
Because the pressure was off, the run was awesome. I ran the whole thing, with the exception of a quick stretch break for my calves (more on that later). All 45 minutes! Woohooo!! The only problem I encountered were related to my shin splints. I've gotten them before, but it's been a while. Here's what happened...
Thursday I must have been pushing off with my toes a bunch, because I felt my left calf tighten up so much my foot became a little numb. This happened a lot when I first started out, but I think because I'm increasing my mileage through this training I'm running into a couple problems from my beginner days. Yesterday (Friday), my left shin hurt so bad that I wasn't sure how the long run on Saturday would go. I broke down and finally iced my shin before going to bed. That helped a lot with the pain, but I still had a lot of trouble going down the stairs to my car. About 3/4 of the way through the run this morning my calves tightened up again, mostly with my left one. I tried to stretch them out for a minute, but realized quickly that they weren't going to get better until I could finish running and dedicate some serious time for stretches. I kept going with a decent finish and then really focused on stretches. My heels just wanted to stay off the ground because the muscles were so tight.
A couple suggestions for what to do when this happens to you are in this link. In my experience with this problem, I prefer stretch #1. The podiatrist that came to speak to us today also suggested turning your foot in a bit to increase the stretch shown in stretch #1. Try to use your instincts on this...overstretching can be dangerous too. It may seem like no big deal that my calf muscles are so tight, but I'm at a crucial point in my training. The last thing I need is to tear my Achille's tendon because I pushed myself too hard. Learn from my mistakes!!
Saturday, May 9, 2009
Thursday, May 7, 2009
Getting used to the heat
I love summer. I love the heat. It takes a lot to make me hot. Unfortunately running and heat just don't mix well until you finally get acclimated. Also unfortunatly....I'm not acclimated yet! I seem to do better in the mornings when it's cooler, but the afternoon runs (which 3 out of 4 runs a week are) become so draining. I can't even use my apartment gym anymore because they started charging for access. Whoever heard of an apartment charging to use the equipment?! This economy is really changing things. Anyhoooo.....
I went through this a bit last year, and I'm sure I'll be going through it every year. What I've learned so far:
There's not much you can do to get used to the heat except just get outside. Be careful though...run during the cooler parts of the day like early morning, wear technical clothes, put on sunscreen, and (one of my favorites) wear a visor. Hats are cool too except you want something that will breathe. You don't want something trapping heat on your head. Visors give you the best of both worlds.
Hydrate!!!! I can't stress this one enough. After 25 minutes of intense cardio start drinking sports drinks. Drink enough water before the run too so you don't start running dehydrated.
If you are feeling woozy or dizzy or anything like that, stop running and start cooling down. Get in the shade, drink water, poor water on yourself, whatever it takes to cool off. Heat exhaustion and heat stroke are very real threats in the South, but it's possible to encounter them in cooler parts of the world too.
All in all, take advantage of the races during this time. Racing season is really kicking off, and they're great ways to meet new people and stay motivated.
I went through this a bit last year, and I'm sure I'll be going through it every year. What I've learned so far:
There's not much you can do to get used to the heat except just get outside. Be careful though...run during the cooler parts of the day like early morning, wear technical clothes, put on sunscreen, and (one of my favorites) wear a visor. Hats are cool too except you want something that will breathe. You don't want something trapping heat on your head. Visors give you the best of both worlds.
Hydrate!!!! I can't stress this one enough. After 25 minutes of intense cardio start drinking sports drinks. Drink enough water before the run too so you don't start running dehydrated.
If you are feeling woozy or dizzy or anything like that, stop running and start cooling down. Get in the shade, drink water, poor water on yourself, whatever it takes to cool off. Heat exhaustion and heat stroke are very real threats in the South, but it's possible to encounter them in cooler parts of the world too.
All in all, take advantage of the races during this time. Racing season is really kicking off, and they're great ways to meet new people and stay motivated.
Sunday, May 3, 2009
When it rains...
It apparently pours here! This has been a very wet spring this year. I got ready to go to the apartment gym even though I didn't feel like running since the weather looked like it was about to dump buckets of rain, and when I get there the access had been changed from punching a code to using a card that I am in possession of. So I come back home, decide to google my name (about half of the 6 hits were from race results LOL, the rest were from facebook or high school reunion stuff), and I hear this roar behind me. I look out the window and it's like a tropical storm has parked itself over my apartment. *blink* Well, I guess we're all allowed a day of extra rest LOL!!
In case any of you wonder what you should do about running in the rain, here are a couple pointers I learned along the way:
1. Cotton is rotton! This applies to any facet of running, but you wouldn't believe how much dry-wick material makes a difference until you're in the elements. This goes for your socks too. I finally decided after running the 5k in March (in steady and cold rain) that cotton socks stink because my feet just never got dry. Wet feet also cause blisters. I avoided blisters, but I was lucky.
2. Watch out for debris. With winds going, you may find yourself stepping over more branches. Puddles also hide holes, and the last thing you want to do is twist your ankle because you accidentally stepped in a hole.
3. If there is a severe weather alert out like we have in the Atlanta area right now, don't go out. Your safety is priority number one.
4. If you do go out, try to wear reflective clothing and tell someone what route you're taking and when you should be back.
I avoided the park because I usually carry at least one electronic device with me (my phone). I keep having this image of being electrocuted because of my desire to stay in touch with emergency personnel when I'm on my own.
In case any of you wonder what you should do about running in the rain, here are a couple pointers I learned along the way:
1. Cotton is rotton! This applies to any facet of running, but you wouldn't believe how much dry-wick material makes a difference until you're in the elements. This goes for your socks too. I finally decided after running the 5k in March (in steady and cold rain) that cotton socks stink because my feet just never got dry. Wet feet also cause blisters. I avoided blisters, but I was lucky.
2. Watch out for debris. With winds going, you may find yourself stepping over more branches. Puddles also hide holes, and the last thing you want to do is twist your ankle because you accidentally stepped in a hole.
3. If there is a severe weather alert out like we have in the Atlanta area right now, don't go out. Your safety is priority number one.
4. If you do go out, try to wear reflective clothing and tell someone what route you're taking and when you should be back.
I avoided the park because I usually carry at least one electronic device with me (my phone). I keep having this image of being electrocuted because of my desire to stay in touch with emergency personnel when I'm on my own.
Saturday, May 2, 2009
Training session #2
Holy cow some people run fast! Last week I mentioned that there were some people in my group who ran significantly faster than I did. I guess my coach decided to enlist some extra help to cover the wide variance in speed so a couple extra coaches showed up this morning. The one who came to help with my group obviously became the "fast" coach when she announced that she would be taking the 9 minute mile group. Gah!! I don't think I've ever run a 9 minute mile! My running buddy Jennifer and I were a little floored. Luckily our coach Michele was awesome enough to stick around for us at the back of the group. Jennifer still ran faster than I did (which is normal), but by the end I think we had both blown our wads so to speak by starting at the same time as the faster group. I just could not keep up at all with them. My 12 minute mile pace, which has gotten really consistent lately, just wasn't cutting it.
The good news is that I wasn't struggling as much as I did last week, for which I can thank the running during the week. I stayed fairly steady not counting the early speeding. Michele kept reiterating that this is about endurance. Speed will come later. I really like that attitude, and the more I train the more I am looking forward to the Peachtree.
After the run we had bagels from Einstein Brothers (yum!!!) and a quick seminar on running shoes. I didn't stick around after wards because I had to run an errand, but I will be getting some new running shoes from the folks at Phidippides soon. I need to hurry on that if I want to wear them for the big race. Here's a couple things that were covered in the seminar that every runner should know:
1. Find the right shoe. Go to a specialty running store and have them analyze your running style. They need to see how your feet work to get you into the shoes that will support you the best. This will prevent injuries and take away any unnecessary hardship from running. Running is hard enough on its own, don't make it harder by wearing the wrong shoes (or clothes, or socks, or whatever).
2. Do not use your running shoes for anything but running. It seems simple and logical, but many of us just see sneakers as casual wear, not as a tool for working out. Simply put, if you wear out the cushion in your running shoes by walking in them all day, you've dramatically cut down the lifespan of those shoes. If you're going to be spending all that money on good shoes, make them last longer by treating them properly.
I think next week's run will be 50 minutes. I'm getting into some new territory here, so I'll be curious to see how I do. By increasing the time incrementally though it shouldn't be too bad.
The good news is that I wasn't struggling as much as I did last week, for which I can thank the running during the week. I stayed fairly steady not counting the early speeding. Michele kept reiterating that this is about endurance. Speed will come later. I really like that attitude, and the more I train the more I am looking forward to the Peachtree.
After the run we had bagels from Einstein Brothers (yum!!!) and a quick seminar on running shoes. I didn't stick around after wards because I had to run an errand, but I will be getting some new running shoes from the folks at Phidippides soon. I need to hurry on that if I want to wear them for the big race. Here's a couple things that were covered in the seminar that every runner should know:
1. Find the right shoe. Go to a specialty running store and have them analyze your running style. They need to see how your feet work to get you into the shoes that will support you the best. This will prevent injuries and take away any unnecessary hardship from running. Running is hard enough on its own, don't make it harder by wearing the wrong shoes (or clothes, or socks, or whatever).
2. Do not use your running shoes for anything but running. It seems simple and logical, but many of us just see sneakers as casual wear, not as a tool for working out. Simply put, if you wear out the cushion in your running shoes by walking in them all day, you've dramatically cut down the lifespan of those shoes. If you're going to be spending all that money on good shoes, make them last longer by treating them properly.
I think next week's run will be 50 minutes. I'm getting into some new territory here, so I'll be curious to see how I do. By increasing the time incrementally though it shouldn't be too bad.
Friday, May 1, 2009
Hydroxycut Warning!
If you're taking this diet pill, please stop now!! Diet pills are bad news in general, but this one has been linked to liver failure and death. There's just no such thing as a weight-loss pill, and the sooner we as a society recognize this, the sooner we will be able to move on to healthier forms of weight loss.
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