Issaquah Run at Salmon Days

Last Sunday I did the Issaquah Rotary Run at Salmon Days. I completed the 10K in 57:27, according to the official chip time. This meant I was a bit slower than average, and way slower than the first place runners, but it was an awesome race, and I really enjoyed it. My pace was faster than I ran for the Livestrong Challenge 5K back in June, and the Runner's World Smart Coach actually had me running slower for the race, so I beat what I guessed my time would be. The Smart Coach app on my iPhone is predicting a similar pace for the Seattle Half Marathon at the end of November. I laugh to think it is even remotely possible for me to sustain less than a 10 minute pace for 13.1 miles, but it doesn't mean I won't try!

Looking at the training schedule ahead, it's not too crazy. My biggest fear is the waining light in the morning, as well as the rainy weather. My feet were definitely cold in the Bikilas while I was warming up for the race last Sunday. I tend to like to run with very little exposure protection because I do heat up so fast. I don't ever understand the people who run in long pants and long sleeves on 50°F days. Granted, I'm cold when I leave the house, but all it takes is a block of running at a moderate pace and I'm plenty warm. The rain/mist is more of my concern, as well as the slick, oily roads I'll be crossing in the morning hours. And people drive like idiots, and I wonder what good visibility will do me when most people in Seattle ignore the laws of physics (ie. just because you have the traction to go 45 mph in slick, low vis conditions, doesn't mean you can stop easily when you absolutely have to.)

I've been toying with the idea of re-upping my gym membership for training on a treadmill. I know that I won't get the kind of training I get from road running, especially locally, because any run means hill training. I've also been hoping to hold out in case I get hired at my current internship, because then I might get a free gym membership close to work, making mid-day runs more feasible.

I would love to find some training buddies locally. I don't want to be ridiculously serious, but I really just want some people to share my hobby with. I've always been a bit of a loner, and it's my nature. It's something I'm thinking about, at least.

Now, to go shopping for weather related gear. It's supposed to be a cold, wet winter. I wonder how my running will survive!

Week in Review: Training for Races

I've been adding to this post throughout the week, so if it's choppy, forgive me, I've been busy!

Week before last, I was battling creeping anxiety and poor sleep. I hit just over nine miles on my long run on last Sunday, and it took me forever to drag myself out to run, and afterwords, I felt like poo. Similarly, Monday night as I was prepping my things for my morning run, I was dreading going out. This all seemed too familiar. I realized that like earlier this summer, I have reached exhaustion. I've been going too far, too fast and I need a break.

I decided to use the Runner's World Smart Coach to generate a hypothetical training program for my upcoming 10K and 1/2 marathon. The resulting training schedule was a lot lighter than my recent one, leading me to believe that yes, I've been overtraining, and perhaps for my best performance, I should back off and try something new.

My Tuesday run was sluggish, but good in retrospect. It was a lovely challenge to go just under 12 minutes a mile, and it was nice and quick before work.

My Thursday run was a five-miler, with 3 miles being at around 10:18 pace. It worked out fairly well, and I came back damp from the early morning mist/fog.

I skipped another 2 miler like my Tuesday run on Friday. I just didn't have it in me. Meanwhile, I spent those last few days of the week eating crap food. It's a bad habit, but training makes me really hungry. I'm getting comfortable with my size, and slacking on the restrictions. I should probably get back on track... right?

Saturday, I guess you should say I did some cross-training. I did two dry-suit dives, my last cold water dives before I hit Hawaii this coming weekend. I definitely got an upper-body work out!

Today, I did a 7 mile easy run. It was really nice and light, despite the crazy weather (torrential rains this morning, sun break, gusts of wind and sporadic sprinkles). I chomped my new favorite endurance enhancer, Clif Shot Bloks Cran-razz. They definitely keep me from feeling so crazy ravenous the rest of the day.

I'm using my current water system, Ultimate Direction Women's Strider Waist Pack, is cumbersome, but keeps me hydrated. I'm hesitant to change it up, especially given the cost. I also use Ultimate Direction Fastdraw on my shorter runs.

I know I'll dial this stuff in a little more as race time approaches. Another thing on my to-do list is find a good vest/jacket for the coming rainy season. I think it's time to wrap this post up. It's taken me a week to write it!

Upcoming Races, Gear and Training

Last week I dropped about $100 just on sign-up for two races.

The first race, which I'm most excited about, is the Seattle Half Marathon. I have never attempted 13.1 miles running. I've walked that distance before, and I'm running 8 mi plus, now, for my longest runs, however - I'm a little excited and skeptical at the same time. Not to mention the fact that I'll be running in late November, which means that the weather could be absolutely horrid for the adventure. Nevertheless, I'm excited, and this is going to be my birthday present to myself.

The second race I've signed up for is just less than a month away. This is the Issaquah Run at Salmon Days, a 10K, which is another race I've never done. I can easily run a 10K, and do for my interval run. I'm not the fastest, but right now, I'm focused on finishing.

This year, early on, I really wanted to run a 1/2 marathon, even before I was running 5K races. This year, I hope to have up to 1/2 marathon done, with a finisher medal or shirt or something commemorating.

The next step is to make sure I'm appropriately geared up, and trained up. I intend to keep my schedule mostly as is, and as far as gear, I'm having to run with a water bottle to make sure I'm hydrated. I'm considering also running with some easy-sugar, though I deign to see what that looks or tastes like. I've invested in some awesome earphones (Sennheiser Adidas PMX 680i) to go with my newly purchased Nike+ iPod Sport Kit. I am testing it out on my husband's old Nano, with the thought of maybe upgrading to the brand new iPod Nano. I got a Marware Sportsuit Sensor Case to attach my Nike+ sensor to my Vibram Five Fingers Bikila.

I'm wondering if I will end up switching to the neoprene KSO's for the 1/2 marathon. I'm also wondering about a proper belt solution, not to mention, a good solution for the iPod, as that clipping the new one on might work, but not so well in the rain.

I've got a lot of gear to consider. Visibility being something to be mindful of, as that light is waning in the mornings. I've got some reflective strips, but I wonder if that's enough. People are completely stupid driving in the mornings. Stop signs seem to mean NOTHING to them.

I hoped for a longer entry - but this is what I got for now. I picked up the latest Runner's World, and I'm glad to read it, though I'm also glad to not have a subscription. Also, Women's Running (I think that's the magazine I perused) is total, bird cage scraps crap. I choose my running gear based on performance, not on color (though it helps!) and the only reason I wear make up when I run is because I was at work earlier in the day and I didn't take it off before I went for a run. I'll save my beauty tips from Allure and Marie Claire. In a magazine for running, I want information on running. Period. While reading Runner's World, I couldn't help but get choked up (though this was after my long run, when endorphins were still high) - running is such a gift for me, I'm so glad I can do it. I'll do it as long as I can.

Birthday Plans

This year, the Seattle Marathon is on my birthday. What better way to celebrate than to run a half marathon?

I really am serious. By the end of this week, I may be signed up.

I have had a week of fantastic runs. This morning, in the cool rain, I did a fast run in the neighborhood - my fast run being 32 minutes at an average pace of 9:18 and average HR of 168. It's my best time as of yet, though I purposely ran less hills for this run.

I've decided that since I've taken to running up Phinney Ridge on at least one long run that I will use Phinney Ridge for my interval runs. That's a 350ft gain in something like 4-5 blocks.

My last long run was almost 8 miles, and it felt great. The only problem was that I had to take two bathroom breaks! I blame this on pre-hydrating a bit too much, and coffee. Other things I've learned is that I need a hand-holster for my water bottle.

I think the next few weeks I will be figuring out what my Fall exercise schedule is going to look like. I'll be working full time at least until January (when my internship is up) and I will be in class two nights a week. I'll also have to adjust for the changing light.

Lots more to come. I'm loving running right now. I especially love running in my Five Finger Bikilas. They're the best shoes I've ever worn! Looks like they're still in great demand, though. I feel lucky to have gotten mine. Thanks, See Jane Run!

Running in Chicago vs. Seattle

Yesterday I probably walked over 5 miles - it was wonderful, especially considering the amount of fried food I ate yesterday was more than the past month combined. Today I went for a light, long run - it's a break week, so I only did about 45 minutes for the run. My pace ended up just under 11 min for the entire run, and I ended up doing just over 4 miles. The biggest treat was going along the lake in the bright summer sun. It was a bit breezy and, of course, hot - but it was wonderful. Running in Chicago makes me feel like I could run forever. It's amazing what running up and down hills in Seattle will do for your perception of effort. My heart rate was pretty low for a run (around 120-140 a good part of the time) due to a lack of effort needed. It was a fun vacation run, to say the least.

Today was also my first run in myVibram Five Fingers Bikila . They are definitely an improvement over the Sprints - and I'm glad to once again be running a minimalist shoe. My knees ache so much less after a run. The only problem I seem to be having is that my big toe on my left foot gets a little unhappy - similar to the problem I had first with the Treks. At least I'm relatively certain these are the right size. Not too big, not too small. It will take a few more runs before I'm certain - but I think the Bikilas are likely the winner.

Now - back to my break!

Training Progress and Bikila's in Sight

First, I have to say how proud I am of myself for my run on Sunday. It started out as my long, slow run, with no real hills planned. It ended up with me doing a half mile with an elevation gain of over 350 feet! I ran through three different neighborhoods, and 6.26 miles at a pace of just under 11:30. I was a little sore on Monday and Tuesday, but I can't help but be pleased by the experience over all. My knees and hips really didn't like it - and this I partially blame on my conventional running shoes. You see, I'm still running in my conventional shoes as that the Vibram Five Finger Bikila's have been out of stock and backordered for the past month, and I sold my Sprints in expectation of getting the Bikilas. Oops.

This morning I'm a bit worn out after not sleeping well, and then doing a morning run. I've tried to switch to mornings during the week as that it allows me to get more done with my evenings. Also, I can run half-awake if I have to - which I definitely did this morning. It was a misty humid morning, and I did my short fast run at under 10min/mi for 27 minutes. I'm making sure to make hills a part of my routine - something I expect will be a sharp contrast next week when I take lazy runs along the Chicago lakefront.

Speaking of Chicago - I'm really excited that I was able to find Bikila's available at the second store I called. They have them on hold for me to be picked up next Tuesday! There is only ONE official retailer of Vibram FiveFingers in the Seattle area - and that's REI, and they aren't even available for backorder in my size on their website. Chicago, on the other hand, has tons of stores offering FiveFingers - and if I have the misfortune of someone selling the Bikilas before I get to them, I will have at least a half dozen places nearby to check out to see if they have them in stock.

I'm not sure how I'll adjust back to minimalist running after wearing the bone-jarring conventional running shoes. I'll be bringing them with me just in case the Bikila's don't pan out - or end up not working like the FiveFinger Treks.

I'm loving running right now - it's sort of like my co-drug of choice, with my other drug of choice being delicious food. I'm a foodie now, more than ever - I think because my interests have turned to quality over quantity. A running store I had hoped to get my Bikila's from (See Jane Run, whose customer service seems to be ignoring me) sells shirts that say "I run for chocolate." It's true. I run because it feels great to run. I also do it because I can eat more delicious food (with reason) as a reward.

And for a weight update - I'm now below 150 lbs, and my body fat percentage is down to around 29%. I still have 12 lbs to go before I get to where I want to be (20-22% bodyfat) I don't know if I'll get there before my next challenge, but I just thought I'd put this down here for now.

Back and Neck

A week ago, I did something not-so-great to my back while running. I think that it was a combo of issues, being my posture, my running in conventional shoes after a few months of running in minimalist shoes, and poor choice in cross-body day bags. Saturday, I did a 66 minute run, and on my hills coming back, I tried to keep my body to keep my head up and my posture vertical as I ran. That ended up with me waking up Sunday morning with a stiff neck, but my mid back feeling much better.

The good news was that my doctor told me last week that I didn't have to stop running. This was good. It's very much a part of my life, even when I don't want to do it, it's something I just feel better doing. I'm finally getting back into a groove where it's not as painful to do my runs (in the moment) and stretching myself feels good. I just need to work on my posture, and I need to work on strengthening my core muscles (and doing more yoga).

And, just to put in some numbers, I did my slow run for 66 minutes, and went 5.56 mi. That's a pace of 11:52. Not bad, for me!

In other news, I'm almost 4 lbs away from the upper end of the BMI for "normal." While I know that's not a judge of fitness, it means that in roughly 9 lbs,if I lose only fat, I will be down to about 20-24% body fat. This is awesome!