Posts Tagged ‘mileage’

The week so far has been:  Monday off, Tuesday a 12-miler, yesterday 8 and today 9.  Yesterday was a late run due to Fran leaving my apartment at 2pm only to call a few minutes later with the words “My car’s not here!”  After asking him 3 times if he was serious before realizing his car had indeed been towed, I got a Zipcar and we anxiously made our way down to the creepy towing company area of Philly (they have their own icky enclave down there).  $251 later, the world was once again restored to normalcy…the shysters.

I’m running a bit slower this week, btw – purposely trying to widen the pace gamut because yeah, it’s fun to be running peppy all the time but then where do you go?  You end up wanting to top yourself each week and I can’t play that game, otherwise this is gonna turn into a grind.

Besides, while I’m not doing quality runs right now I have re-entered 60-65mpw so it’s not like I’m slacking.  Sure, it’s not nearly as effective as doing both workouts and mileage, but at least I’ve got one in the mix.

Appetite Suppressant Wrap-Up
I’m apparently a fickle creature; this experiment was far more interesting when I wanted to get back to 115lbs.  Once I realized my runs were trending for the better despite being 4 lbs up, I stopped giving a shit.  Even so, in the name of faux science, I did a few more tests this week since I said I would.

I tried Hoodia and Glucomannan after dinner (on different nights, of course) and while they do seem to help stave off hunger for an hour or so, neither is like “Wow, I couldn’t eat a thing!”   I’d say between the two, Glucomannan wins, not that it worked more effectively – they were pretty much the same – but at least you know what you’re ingesting with it. That said, I didn’t give Hoodia a fair shot since it should probably be taken a few days in a row to know if it works but I’m not into messing around with it that thoroughly.

The other thing is, I think both Hoodia and Glucomannan are probably more effective for those who don’t have a Stop button on them at meal time.  If I ate the way I did as a young chunky thing, to the point of always leaving the table stuffed, then I could see it having more of an impact.  They are, after all, meant to be taken before meals, but if you eat small meals already and just want to fend off occasional evening munchies, they’re kind of Meh.

Yerba mate remains the winner for my purposes.  I like the fact that it staves off hunger efficiently, doesn’t have any funny stuff added or processed into it and that it’s a common beverage for zillions of South Americans.  I won’t be drinking it all the time but I bought a french press specifically for brewing it.  It’s cool stuff.

A Death In The Family
It’s time to say goodbye to a trusted and longtime running companion, my Garmin 305. Even though it came back to life after the last rainy drowning, it lost another button and started acting strange this week – it starts beeping out of the blue and then the buttons stop working.  As much as I hated to admit defeat, I finally gave in and ordered another 305 at Amazon for $128.  They also had the 405 on sale for $169 but I prefer this version.  Now, please join me for a moment of silence in appreciation of my little mangled baby before I say goodbye for good.

Note the bottom strap is held on with fishing wire, the other strap's clasp is held on with electrical tape, it has 2 replacement buttons made out of wadded-up foil and attached with tape, numerous scratches from taking a few tumbles plus a weird oily drop beneath the screen that won't go away. It had a good life. Amen.

Nothing like a huge expanse of new year ahead to make you feel like anything’s possible.

I didn’t hate 2010, though running-wise it had its challenges: two race collapses, one resultant hospital stay and a seemingly endless performance plateau did not make for a huge amount of happy posting, but on the other hand, it was a solid year of running – 2819 miles worth.

The mileage total surprised me since I never set yearly mileage goals or pay attention to how it’s adding, being a week-by-week kinda gal.  It’s about 300 miles less than I ran in 2009 but I’m pleased with it.  Shifting focus to shorter racing after the Boston marathon didn’t make a huge lot of difference in the mileage scheme of things.

I am also hopeful that the consistency (as opposed to bumping up mileage for a cycle or two) will show itself in the next year or so.  February will mark my 4th year at the sport and from what I read, it seems that part of becoming a strong runner is gained by years of doing it, cumulative miles having an important impact.  So while 2010 had more than its share of frustrations and “is this as good as it’s gonna get?” moments, the saner part of me is pretty sure that as long as I keep on it, 2011 has the potential to be a growing year.

Goals for 2011 are a sub20 5k, a sub 1:32 Half (this one will take the entire year) and caring less on the micro level, keeping my focus on the big picture.

Ibuprofen bloat
I wasn’t kidding when I say it makes me retain water.  For the benefit of Chris who asked in jest how many pounds we could blame it for (so as not to confuse it with his peanut butter fudge holiday extravaganza), I went up 6lbs.  How do I know I’m bloated and it’s not “real” weight? Besides the fact that I didn’t go crazy food-wise…

1. I look pregnant.  It’s highly unlikely I actually am, since it would have to be an immaculate conception.  Considering I’m athiest and make fun of Jesus sometimes, that’s an unlikely scenario.

2. My rings have shrunk.  Or rather, my fingers got way fat.  If I wanted to take off my rings now, it would require soaping up and much cussing.  I like cussing, so that isn’t really a problem, but the rings aren’t moving.

I’ll stick with it one more day, all good on the foot front so far.  Yay.

Netflix Streaming
Now that I have two beautiful new screens, my big-ass monitor and the fab laptop located in my 2nd office (the one with fluffy pillows and a down comforter) I finally got Netflix streaming.  It’s way cool, especially since I’ve been so bad with movie-watching the past few years, there are tons of things I haven’t seen.

One thing I was thrilled to put in my queue is Michael Apted’s 42 Up and 49 Up.  Don’t know if you guys know the Up series of films, but it’s insanely wonderful: a British documentary where they followed a handful of kids starting at age 7, asking them their dreams for the future and every 7 years went back to see how their lives had changed (and are still changing now).  It’s hilarious, heartbreaking, shocking and always surprising.  If you check it out, start with the first one, 7 Up and work your way up (14, 21, 28, 35, 42 and now 49).

He’s also got a marriage one, Married In America, where 9 couples are interviewed before they get married and then in Part 2, interviewed again 5 years later, so I’ve got Part2 in my queue, too.  Fun stuff ahead!  Gotta love seeing how people change over time.  It’s us – you and me sisters and brothers!  We are one big pot of humankind and man, do I love seeing how our similarities and differences play out through the years.

On that all-encompassing note, here’s to 2011 giving us many positive changes with as little heartbreak as possible.  It’s only a year, let’s make it a great one.

I’ve been thinking about optimum mileage lately.  If you read the marathon training forum on Runners World, you’d definitely come away thinking more is best.  And for the most part, I tend to agree, but what exactly is “more”?  Among my internet running friends, there are marathoners who post super fast times on 50mpw and would consider 70mpw to be beyond their scope, then there are others who do 100+mpw and don’t bat an eye.

Yesterday, I asked Jaymee Marty how much she runs.  She’s a masters runner going for the Olympic Trials…uber-zoomy.  I wasn’t really interested in mileage as much as hours per week spent running, since that’s a universal measurement I can compare.  She said her high weeks are between 8-9 hours and her easier weeks are 5-7.  In comparison, my high weeks are 9.5 hours, low are 7 – and I’m not doing marathons.

If I had a 5 hour week, it’d be around 35mpw, so I just went back to see the last times I ran under 40mpw:

April 14, 2010 – 31 (taper for Boston)
Nov. 31, 2009 – 31 (recovery after Philly)
June 39, 2009 – 39 (2 days off for IT band)
April 27, 2009 – 39 (taper for Lehigh Valley Half)
Dec 22, 2008 – 38
Dec 15,2008 – 37
Nov 24, 2008 – 38

Wha?  I hadn’t realized…twice under 35mpw in the last 1.5 years.  Wow, might be time to take some cutback weeks.

The main question is: how much should I be running for the best possible shorter races? (Halfs being the main focus)   I was thinking I’d only benefit by running marathon mileage when I didn’t “have to”, that every extra mile is money in the running bank but maybe I’m actually doing myself a disservice.

Would I be better off at 50-55mpw instead of high 60s?  Maybe I’d be fresher and so could do my harder workouts harder?  It’s conceivable that my current mileage, while maintaining all that aerobic fun stuff I’ve acquired, might also be compromising me in other ways.

This is a real quandary because 65mpw works for me as far as activity level and enjoyment, but I also admit to running it because I think I should, because in my ex-marathon brain, I think more is better and will make me faster.  Misguided or sensible?  I’m interested in your opinions on the matter if you have any.

As it happens, I will be running a bit less the next two weeks because I have a couple 5Ks and also, I’m taking today and tomorrow off due to….

Yesterday’s Run (and walk)
I’ve had a low-level annoyance for a few weeks, either heel bursitis (like I had last year but the other foot) or peroneal tendonitis – it’s between the ankle knob and the heel.  They share symptoms but I’m starting to think it’s peroneal over bursitis.

It usually only shows itself upon waking when I have a stiff ankle, though when I first got it, sitting for awhile would also make my ankle stiff, but that stopped a while back and now it’s only been the first morning steps and sometimes while going down stairs.  Running hasn’t presented a problem, though occasionally I’ll notice my ankle warming up the first tenth of a mile but then nothing.

Yesterday, I went out for a 13-miler that ended up being a 7.25 run capped with 3 miles walking home.  For the first time, my ankle started hurting on the run and enough that I felt it necessary to shut it down.  Once home, I started an ibuprofen regimen and pledged to roll the crap out of my calves and butt (which has also been tight for awhile and probably related).

Woke up today and no stiff ankle!  Must be yesterday’s ibuprofen working.  But I’m sticking to my guns of taking today and tomorrow off even though the heatwave we’ve had for 7 days (highs 93-95) just broke.  I’d like nothing better than to run right now, it’s 64 beautiful degrees out there.  Must. Not. Run.

I moved yesterday, so today was my first run from the new pad.  It was a little weird since, except for a couple vacation runs, the old place has always been my starting point.  One thing I love about the new route is that there’s no 2-block hill to cap off my run but what I don’t like is there’s no 2-block hill to cap off my run (I always thought that bit toughened me up some).  Might just detour to take in those blocks sometimes.

The move went really smoothly – the film people left a day early so I was able to cart a bunch of stuff on Wednesday morning, then I spent the rest of the day packing boxes.  All that physical labor and anxiety made me think yesterday morning’s MP run was going to suck.  But it didn’t.

The run was 14 w/8 at MP (shooting for 7:30s).  My MP splits went like this: 7:36, 7:32, 7:24, 7:25, 7:27, 7:28, 7:27, 7:24 for an average of 7:27.  But the best part was my HR, which averaged 81%HRR and didn’t climb like a mo-fo.  Here’s my HR in graphic form so you can see that it was pretty steady. With 11 weeks of training still to go, I am beginning to think my goal could really happen.  (providing no hurricanes, snow storms or mudslides, of course)

As for my running these past weeks, I’ve been going like clockwork to where 70′s ain’t no big deal.  Here’s what August looked like (plus an 8 miler on the 31st).  Note the 71s…it’s ’cause 71 is more than 70. 

Click on it for a larger pic.

This week I’m set for 76 with what Hudson calls a “hard 18″ on Sunday (which also happens to be my birthday…48, woohoo!).  By hard, he says MP+10% which comes out to 8:15/mi.  Shouldn’t be too tough but you never know.

OK, I’m pooped but now that I’m fully in my crappy new apartment (it’s got cute points to it but is basically silly small with a lot of street noise) it’s time to start getting back to the forums and see what everyone’s been up to.  Must do some blog reading, too, there’s much to catch up on.

Have a great Labor Day, you Americanos, and as for you foreigners, may your weekend be a goodie.

Yesterday was Vova’s funeral which ended up being a wonderful day-long affair with a luncheon for 40 and a boozy party afterwards.  He would have loved it, the sweetie.

Occasionally I link to music on this blog and while my main favorite genre is Alternative, I’m a sucker for any style so long as there’s a great hook or a beautiful melody.  Nick made a wonderful slideshow of Vova through the decades with a heart-ripping A Capella song as the soundtrack.  It’s by a Ukrainian group called Pikkardiyska Tertsia (translates to Picardy Third, a type of musical chord).  Using this song was insurance that anyone who saw it would cry their eyes out.  I’m moved every time I hear it and the climax just kills me – doesn’t matter that I’ve no idea what they’re singing.

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If my fancy new audio player plugin isn’t showing in your browser (I had to download the newest version of Firefox) here’s a link to the song.

As for running, I had a banner month, reached a new mileage high with 285 and today’s LR finished off a 71 mile week, so things are looking good.  ITBS, I scoff at you (though not too hard in case you come back).

Hudson had a 4-mile time trial listed for Friday, but if there’s one running phrase that makes me stick my fingers in my ears and go LALALALALALALA to drown out the thought, it’d be Time Trial.  I simply don’t do them and I’m at peace with that decision.   Something about running as hard as I can, alone, is comparable to sticking bamboo shoots up fingernails, so it ain’t ever gonna happen.

In its place, I’d planned a 4-mile tempo run, but it was so hot on Friday (dewpoint of 74, Heat Index 87) that I bagged it.  I did want to get something LTish in this week though, so I did a steady-stateish/tempoish progression yesterday before the funeral, middle 4 went 7:15, 7:05, 7:04, 7:00.  7 miles total at 7:45.

Then today, I’d planned 15 and went 16, albeit a slow 16 on Forbidden Drive (local trail) with some rain off and on.  Yesterday I was in high heels all day and had more than my share of wine, so I had no inclination to be anything but a turtle today.  It was so gorgeous with a dark sky (I love ominous-looking rainy days) and all that green on the trail that it turned out to be a slice of heaven.  Ended up with an 8:50 avg.

I’ll leave you with my month in review.  The grey text means it was in the plan but I didn’t do it.  The numbers on the far left are the weeks counting down to the marathon, so week 16 starts tomorrow.  Woohoo!

Feeling alright these days, no IT shadows since last week, though the farthest I’ve gone in the last few days is an 8-miler.  Tomorrow I’ll go for 11 and hope for the first double-digit in a month that doesn’t require a stop for stretching.  I’m seriously pooped though and the heat doesn’t help.

I haven’t been sleeping, mostly because of an evil red cardinal living in our courtyard that loves taunting Kitsia, our cat, who’s always laying out on the deck.  The cardinal will stand on the deck rail starting at 5am and chirp loudly and unceasingly to get a rise out her, but the cat doesn’t give a shit.  I’ve taken to scaring it away myself by storming onto the deck with a really mean face, yelling “Go away you stupid bird!!”  But the bird doesn’t give a shit.

In work news, I got that voiceover job for the Rita’s commercial (the funny one requiring a bit of Swedish pronunciation) so I’m doing that this afternoon.  Yay.

Other than that, been doing a lot of designing and redesigning for Adorableshirts.com so I hope to get those up in the next day, then do a couple more running shirts for Gifted Runner, then the big job after that will be getting my music section off Fishpie.com and make its own seperate shop/website.  So I’ve gone from not doing anything designwise for a year to giving myself enough work to be steadily occupied for the next few months and beyond.  I wish I had more of a money-lust, then I’d work hard all the time.  As it is, I wait until some dwindling has occurred, then hurry to catch up.

On a funny note (though entirely aggravating to me), I discovered that after redoing my x-rated shirt site using Zazzle products instead of Cafepress, someone else on Zazzle had immediately copied two of my designs!  With great joy I submitted a copyright violation report with Zazzle and they removed the offending copies without ado, but still.  People are so stupid sometimes.

As far as running goes, I’m hopefully going to get my mileage back to the 60s starting this week.  June saw weekly averages of low 50s thanks to the IT band adventure.   This actually worked out well in the end, since a cutback is a healthy thing anyway and I wouldn’t have done it voluntarily.   So now I’m crossing fingers and toes for a strong mileage return without incident (though keeping toes crossed sounds like another cause for injury, so maybe I’ll stick with fingers).

Oh, and I never did share a chuckle at the havoc my IT rehab ended up wreaking.  Overzealous stretching awoke my dormant ankle bursitis (I’ve since laid off the heavy stretching so my ankle’s back to normal, thank god) but I also burned the side of my knee by icing it so much and not using a cover over the gel ice pack, so I now have a large scabby circle there.

If it’s not one thing…