Anyhoodle, I think I'll take a walk tomorrow morning. I'm going to do about four miles on Thursday, with hills! Outdoor HILL training! WOOT!
Tuesday, August 31, 2010
I do believe I am back
Did three miles on the treadmill today. Ran all of it, except for the first three minutes, which were a warm up walk. I didn't do any incline! I am now opposed to inclines! Because why bother?!? Hahaha. It was good, though. I wanted to go, I didn't have to talk myself into it or go through any sighing or kvetching about it, I just went and did it. That's why I think I'm back, done with my rest and feeling good about things again. Here's hoping it lasts!
2 at lunch
and I did the treadmill today because I don't want to lose that edge I've gained by doing it at 2%!! And plus I felt my joints could use a break after all this sudden road running. It was a bitch, I must say. It really feels like much more of a leg workout than normal running. I will say though that I can feel the sides of my knees and calves working more, which would be the "stabilizing" muscles they reference. From running on the road, the back of my calves, just above the achilles tendon, is sore on both sides. Weird.
Another interesting post
Here's another interesting post that concludes treadmill is easier, but not by much, and its scientifically backed as well.
Treadmill vs Outdoor Running
Home › Blogs › Phil Stewart's blog
There are two types of people in this world: those who run on treadmills, and those who run outside. I’m 32 and I have never run on a treadmill until a month ago when I did a fundraising run with a group of others at my gym.
Now I’m no long-distance runner, but I was able to run for an hour and a half without any trouble at all on the treadmill that day (despite almost falling off twice when my feet landed on the frame rather than the belt).
It sure felt like treadmill running was easier than outside running. And a few people have since agreed with my suspicion. But what is the truth? Is it easier to run on a treadmill or run outside? And why? Let’s find out shall we.
It’s all about the energy required to move. What is the difference in energy expended for outdoor running, when you have to propel yourself forward on stationary ground, compared to treadmill running, where you have a moving belt underneath your feet?
Here are the influencers on required energy:
1. WIND RESISTANCE
There is no wind-resistance when treadmill running, but obviously when outdoor running you are having to push your body through stationary air. The difference is significant: when you are outdoor running at 4.0 m/s, about 5% of your total energy goes into just overcoming wind resistance.
Wind resistance is dependant on body size
2. BIOMECHANICS OF RUNNING
What about the differences in the actual biomechanics of treadmill running compared to outdoor running? Now we can get into some details and actually look at the science behind why treadmills are easier.
A lot of research has been done to compare treadmill running to outdoor running over the last 30 years. Below are summaries of the key results:
Stride Length and Rate
A study by Elliot, B.C., Blanksby, B.A. Medicine and Science in Sports looked at these two factors.
No significant differences were recorded in stride length, stride rate, support time or non-support time on a treadmill compare to outdoors for men or women when jogging at velocities of between 3.3 and 4.8 m/s.
As speeds of running increased over 4.8 m/s on a treadmill compared to outdoors: stride length decreased, stride rate increased, and the length of time the support leg is on the ground increased.
So at these higher speeds you are taking shorter strides and getting longer ‘rest’ time each time one of your legs is on the ground. This is countered however by an increased number of strides per minute.
What does this mean in terms of energy use? At higher speeds the greater ‘rest’ time and shorter stride suggests less energy requirement. But an increased rate of stride suggests greater energy requirement. And at low speeds it’s all about the same.
Let’s conclude this by saying that stride length and rate is not a significant factor in our energy equation.
Propelling Your Body
This is the kicker here. The main difference between treadmill running and outdoor running lies in how your legs have to carry your upper body.
Outdoor running, your leg muscles mostly work on propelling you forward. Treadmill running, because the belt is moving under you, your leg muscles mostly work at re-positioning your legs to keep you stable.
This affects how much work your individual leg muscles need to do.
Treadmill running, the rearward moving belt decreases the need to pull your upper body forward and so requires less work from your hamstrings than outdoor running. However, your hip flexors (right at the top-front of each leg) have to work harder to provide stability as your planted foot is dragged back (literally) under your body.
(Source: Dave Schmitz PT, LAT, CSCS, PES Health Services at Columbia)
So in treadmill running we have a situation where the hamstrings are less-used and the hip flexors are more used than when outdoor running. This will have an influence on energy output. Hamstrings are b-i-g muscles in the overall scheme of your body – in fact, they are your biggest of all muscles. They use up a lot of energy to expand and contract during each stride. Hip flexors are much smaller and so would intuitively require less energy to squeeze in and out.
Studies estimate that the energy expenditure required by your leg muscles is 3% greater for outdoor running over treadmill running (running at 4.0 m/s).
We use our legs in different ways on a treadmill
Total Energy Difference
Combine this with our knowledge that overcoming wind resistance outdoor running requires a 5% increased effort (at 4.0 m/s)
And the end result is running at 4.0 m/s you can expect to be working somewhere around 8% harder outdoor running than treadmill running.
So how can you make treadmill running require the same level of energy use as outdoor running?
A 1996 study in the Journal of Sports Science – taking into account the above factors – concluded that a 1% treadmill grade most accurately reflects the energetic cost of outdoor running.
So if you want to match the energy required outdoor running, put your treadmill on a 1% incline.
Other Factors
Aside from energy expended, there is one important factor that makes treadmill running easier than outdoor running:
The treadmill surface is always softer than a hard sidewalk or road surface. That makes it a whole lot easier on all your joints, and without joint pain you can run for longer and be much happier about doing it.
Let’s see. If you set your treadmill to a 1% incline you’re going to get the benefits of the same energy output (and so calories burnt) as outdoor running, plus your joints will be much better protected.
The Mental Challenge
There is one aspect, not related to energy requirements, that effects how easy your run will be.
As I see it, being distracted when running makes things a whole lot easier. Distractions include listening to music or watching tv while you workout. When you focus on something else rather than your body, you don’t notice your body so much. This helps to alleviate any running discomfort. This is why running with someone or in a group is much easier than running by yourself. There is no better way to distract you from what you are doing than my conversing with someone.
Listening to music distracts from effort
But focusing on external distractions can also take away from the actual intensity that you can go to and the overall exertion that you feel. And sometimes (most of the time) actually feeling that effort and intensity is a large part of the fun. Like for my daily 1 km time-trials (which I’ve been experimenting with since the motorway run) I run without my ipod so I can focus exactly on the level of exertion on my body.
To wrap this all up, we can say that treadmill running with distraction (people, tv, music) is going to feel easiest and require slightly less energy. Outdoor running with no music is going to feel hardest, but you will benefit from expending more energy (and likely burning more calories).
I always say make it easy for yourself to get your exercise done. Obviously easy for you is different to easy for a professional triathlete. Just be clear on what level of effort you want to reach at each run and do whatever it takes to reach it.
Source: Body Transform
Treadmill vs Outdoor Running
Home › Blogs › Phil Stewart's blog
There are two types of people in this world: those who run on treadmills, and those who run outside. I’m 32 and I have never run on a treadmill until a month ago when I did a fundraising run with a group of others at my gym.
Now I’m no long-distance runner, but I was able to run for an hour and a half without any trouble at all on the treadmill that day (despite almost falling off twice when my feet landed on the frame rather than the belt).
It sure felt like treadmill running was easier than outside running. And a few people have since agreed with my suspicion. But what is the truth? Is it easier to run on a treadmill or run outside? And why? Let’s find out shall we.
It’s all about the energy required to move. What is the difference in energy expended for outdoor running, when you have to propel yourself forward on stationary ground, compared to treadmill running, where you have a moving belt underneath your feet?
Here are the influencers on required energy:
1. WIND RESISTANCE
There is no wind-resistance when treadmill running, but obviously when outdoor running you are having to push your body through stationary air. The difference is significant: when you are outdoor running at 4.0 m/s, about 5% of your total energy goes into just overcoming wind resistance.
Wind resistance is dependant on body size
2. BIOMECHANICS OF RUNNING
What about the differences in the actual biomechanics of treadmill running compared to outdoor running? Now we can get into some details and actually look at the science behind why treadmills are easier.
A lot of research has been done to compare treadmill running to outdoor running over the last 30 years. Below are summaries of the key results:
Stride Length and Rate
A study by Elliot, B.C., Blanksby, B.A. Medicine and Science in Sports looked at these two factors.
No significant differences were recorded in stride length, stride rate, support time or non-support time on a treadmill compare to outdoors for men or women when jogging at velocities of between 3.3 and 4.8 m/s.
As speeds of running increased over 4.8 m/s on a treadmill compared to outdoors: stride length decreased, stride rate increased, and the length of time the support leg is on the ground increased.
So at these higher speeds you are taking shorter strides and getting longer ‘rest’ time each time one of your legs is on the ground. This is countered however by an increased number of strides per minute.
What does this mean in terms of energy use? At higher speeds the greater ‘rest’ time and shorter stride suggests less energy requirement. But an increased rate of stride suggests greater energy requirement. And at low speeds it’s all about the same.
Let’s conclude this by saying that stride length and rate is not a significant factor in our energy equation.
Propelling Your Body
This is the kicker here. The main difference between treadmill running and outdoor running lies in how your legs have to carry your upper body.
Outdoor running, your leg muscles mostly work on propelling you forward. Treadmill running, because the belt is moving under you, your leg muscles mostly work at re-positioning your legs to keep you stable.
This affects how much work your individual leg muscles need to do.
Treadmill running, the rearward moving belt decreases the need to pull your upper body forward and so requires less work from your hamstrings than outdoor running. However, your hip flexors (right at the top-front of each leg) have to work harder to provide stability as your planted foot is dragged back (literally) under your body.
(Source: Dave Schmitz PT, LAT, CSCS, PES Health Services at Columbia)
So in treadmill running we have a situation where the hamstrings are less-used and the hip flexors are more used than when outdoor running. This will have an influence on energy output. Hamstrings are b-i-g muscles in the overall scheme of your body – in fact, they are your biggest of all muscles. They use up a lot of energy to expand and contract during each stride. Hip flexors are much smaller and so would intuitively require less energy to squeeze in and out.
Studies estimate that the energy expenditure required by your leg muscles is 3% greater for outdoor running over treadmill running (running at 4.0 m/s).
We use our legs in different ways on a treadmill
Total Energy Difference
Combine this with our knowledge that overcoming wind resistance outdoor running requires a 5% increased effort (at 4.0 m/s)
And the end result is running at 4.0 m/s you can expect to be working somewhere around 8% harder outdoor running than treadmill running.
So how can you make treadmill running require the same level of energy use as outdoor running?
A 1996 study in the Journal of Sports Science – taking into account the above factors – concluded that a 1% treadmill grade most accurately reflects the energetic cost of outdoor running.
So if you want to match the energy required outdoor running, put your treadmill on a 1% incline.
Other Factors
Aside from energy expended, there is one important factor that makes treadmill running easier than outdoor running:
The treadmill surface is always softer than a hard sidewalk or road surface. That makes it a whole lot easier on all your joints, and without joint pain you can run for longer and be much happier about doing it.
Let’s see. If you set your treadmill to a 1% incline you’re going to get the benefits of the same energy output (and so calories burnt) as outdoor running, plus your joints will be much better protected.
The Mental Challenge
There is one aspect, not related to energy requirements, that effects how easy your run will be.
As I see it, being distracted when running makes things a whole lot easier. Distractions include listening to music or watching tv while you workout. When you focus on something else rather than your body, you don’t notice your body so much. This helps to alleviate any running discomfort. This is why running with someone or in a group is much easier than running by yourself. There is no better way to distract you from what you are doing than my conversing with someone.
Listening to music distracts from effort
But focusing on external distractions can also take away from the actual intensity that you can go to and the overall exertion that you feel. And sometimes (most of the time) actually feeling that effort and intensity is a large part of the fun. Like for my daily 1 km time-trials (which I’ve been experimenting with since the motorway run) I run without my ipod so I can focus exactly on the level of exertion on my body.
To wrap this all up, we can say that treadmill running with distraction (people, tv, music) is going to feel easiest and require slightly less energy. Outdoor running with no music is going to feel hardest, but you will benefit from expending more energy (and likely burning more calories).
I always say make it easy for yourself to get your exercise done. Obviously easy for you is different to easy for a professional triathlete. Just be clear on what level of effort you want to reach at each run and do whatever it takes to reach it.
Source: Body Transform
Monday, August 30, 2010
lunch run
Today I did four at lunch. 43:48 was my time, so about 10:58 min miles. I actually ran the last lap I was going to walk because I saw I had a shot at sub-11 min miles. The first two miles were good but I'm going too fast, I did them in 10 min each. I've decided its probably because my first two treadmill miles I do on a 2% incline, so maybe I'm putting in the same effort and that makes me faster? I don't know but I'll take it. Except I need to learn to pace myself again so I don't burn out before the end.
Update: Did some reading today on the differences between treadmill and road running and there really doesn't seem to be any consensus on which is harder/better. Many say to put the treadmill at 1% incline to make up for lack of wind resistance, and I've been doing 2% then 1%. But then read below, implies treadmill may be harder?
http://mysite.verizon.net/jim2wr/id110.html
Many people claim that you have to add a 1% incline on treadmills in order to make treadmill running equivalent to road running - due to the lack of air resistance inside. However, there is also evidence that refutes this claim purporting it to be a myth; stating that air resistance is negligible and only factors at speeds close to sprinting.
Quote:
"Although over-ground running creates air resistance, such resistance brings an added aerobic demand only at velocities considerably faster than those routinely used in our evaluations. According to the studies of Pugh (1970), the effect of air resistance starts to increase O2 consumption measurably only at faster paces."
Thus by adding a 1% incline, you could in fact be making treadmill running harder than road running!? (On a flat surface with normal weather conditions).
Other evidence claims that treadmill running could also increase muscular demands, and require a higher stride frequency for equal distances.
Quote:
"Reporting in Medicine and Science in Sport and Exercise, researchers evaluated the kinematics and biomechanics of treadmill running and determined that running on a treadmill increases the muscular demands made on hip flexors and knee extensors. The authors concluded that treadmill running might improve sprint times due to the extra effort of those key muscles. Other studies have shown that the treadmill requires a higher stride frequency because the treadmill pushes the rear leg forward and the advancing leg must plant more quickly. As a result, a faster cadence and shorter stride produces more steps per mile and the cardiovascular demands of running may be higher on a treadmill than outdoors at the same pace."
Update: Did some reading today on the differences between treadmill and road running and there really doesn't seem to be any consensus on which is harder/better. Many say to put the treadmill at 1% incline to make up for lack of wind resistance, and I've been doing 2% then 1%. But then read below, implies treadmill may be harder?
http://mysite.verizon.net/jim2wr/id110.html
Many people claim that you have to add a 1% incline on treadmills in order to make treadmill running equivalent to road running - due to the lack of air resistance inside. However, there is also evidence that refutes this claim purporting it to be a myth; stating that air resistance is negligible and only factors at speeds close to sprinting.
Quote:
"Although over-ground running creates air resistance, such resistance brings an added aerobic demand only at velocities considerably faster than those routinely used in our evaluations. According to the studies of Pugh (1970), the effect of air resistance starts to increase O2 consumption measurably only at faster paces."
Thus by adding a 1% incline, you could in fact be making treadmill running harder than road running!? (On a flat surface with normal weather conditions).
Other evidence claims that treadmill running could also increase muscular demands, and require a higher stride frequency for equal distances.
Quote:
"Reporting in Medicine and Science in Sport and Exercise, researchers evaluated the kinematics and biomechanics of treadmill running and determined that running on a treadmill increases the muscular demands made on hip flexors and knee extensors. The authors concluded that treadmill running might improve sprint times due to the extra effort of those key muscles. Other studies have shown that the treadmill requires a higher stride frequency because the treadmill pushes the rear leg forward and the advancing leg must plant more quickly. As a result, a faster cadence and shorter stride produces more steps per mile and the cardiovascular demands of running may be higher on a treadmill than outdoors at the same pace."
Sunday, August 29, 2010
Swim
I wasn't going to go today but I was feeling ok this afternoon so I went to the gym and swam a half mile. It was a pretty slow and lazy half mile, but a half mile nonetheless. And interestingly enough I feel better this evening.
Missy, my point in asking that question was because I'm worried you're going to try to do too much too fast and end up hurting yourself. You can argue its none of my business, but I think it is my business because that's why we set up this blog, right? To support and encourage each other?
Missy, my point in asking that question was because I'm worried you're going to try to do too much too fast and end up hurting yourself. You can argue its none of my business, but I think it is my business because that's why we set up this blog, right? To support and encourage each other?
oh I forgot
I wanted to tell you guys about the wildlife! I found that the loop around Pete's neighborhood is almost 1.5 miles, so I run that loop. This morning when I got out there it was still dark and I had forgot my light that I clip on the bill of my cap. So I was just starting out and thought I saw a dog in the driveway of a house ahead of me but it was weird because it was standing completely still. As I got closer it ran away and I saw that it was a javelina! Then I saw another one run away. Then I started noticing all the overturned garbage bins and trash strewn all over the street, and javelinas running away from me every couple of houses. There were probably 7 to 10 of them in all, I lost count. But every time I went past all those overturned garbage cans I had to laugh! They weren't scary... maybe they would have been, had it been light out and I could really see them.
Sandy that question made me pretty cranky but I'm going to answer it. I walked maybe 2 or 3 of the minutes that should have been running. Otherwise I kept to the 1:1 ratio the whole time.
Sandy that question made me pretty cranky but I'm going to answer it. I walked maybe 2 or 3 of the minutes that should have been running. Otherwise I kept to the 1:1 ratio the whole time.
15 Loops
8.55 miles, total time 113:32, which is 13:16 miles. And I feel like I really earned every second of that time! I knew I was going much slower than I had been, and it was really a tough run, I have to say. I'm just glad I got through it. I did run all my intervals, I kept giving myself permission to walk through one or two if that is what I needed to do, but I never did. But I know that through some of them I wasn't running any faster than I was walking. I couldn't find those shot blocks at any of the stupid stores I was at yesterday, I guess you have to go to a running store for them. So, I bought these disgusting gel things, and I did two of those through my run plus a quart of G2. I didn't like the gels nearly as much as I liked the blocks, so I'll just have to go to the running store and stock up, I guess.
So, I guess the lesson is that when you skip your short runs, you can still do your long, but it will be much harder and you will likely be much slower. Is that you guy's experience?
It seems like I had tons more to say, but I guess I can't remember any of it. I'm going to go lie down now. For the rest of the day, I think.
Saturday, August 28, 2010
Coolio
Today I did 9 miles on the indoor track at my gym. That's 135 laps. I ran the first 3 but when I looked down at my watch it hadn't been timing me, which pissed me off, so I started the timer on mile 4. I did mile 4 in 10:18 which really doesn't seem right to me, as I had been walking every 5th lap. I did that for 5 more miles, and that 5 miles took me 56:23. Really doesn't seem right. I wonder if the track measure is off when you go that far? Anyway, the last mile I walked every other lap and treated it as somewhat of a cool down, and didn't time it. I was beat though.
So, if I credit the first 3 miles at 10 min 30 sec, and the 5 at 56:23 that is a total of 87:13. I am too tired to figure out that math but seems just shy of 11 min miles. 10:54? I don't get how I'm going this fast, I think there must be some mistake.
So, if I credit the first 3 miles at 10 min 30 sec, and the 5 at 56:23 that is a total of 87:13. I am too tired to figure out that math but seems just shy of 11 min miles. 10:54? I don't get how I'm going this fast, I think there must be some mistake.
happy hour
I went to happy hour with dad and his idiot wife last night, so I didn't go this morning. I am planning to go 5 tomorrow and will probably walk most of it. Dad started his treatments Thursday and he says they are fine but the place is always running behind. He says the machine zooms in and out, and circles his body and stuff like that, and he says it makes him feel like he is in Star Wars. Which really made me laugh. He gave $20 to a homeless guy on the street the other day, so I think he is really changing his views about life.
I did two easy treadmill miles yesterday, ran almost the entire thing, but ran slowly. Today I walked a fast two miles, which was so nice and peaceful and made me really glad I had gone. But I went later in the day (I just got back and it is 9:00) and man, it was hot out there! I only walked two miles and I am sweating like a mountain goat on the beach! But I went later because this morning I woke up with a splitting headache. I think it might have been a migraine. I never got migraines before I moved here! But I was real sick to my stomach and I was real hot and sweaty and then I got chilled because all the sweat, it was just awful. But my coffee and some ibuprofen took care of it really quick, so maybe it isn't a migraine? I don't know, I just know it was awful.
Anyhoodle, my plan is to go ahead and do my long as planned tomorrow, 15 loops which will be 8.55 miles. I'm going to go slow and I am also going to try to do six shot blocks throughout the run (the previous two times I have used those I have only done three), and instead of having a cup of coffee prior to leaving (which always makes me worry I am going to have to pee), I am going to do a five hour energy, and all this along with my G2 that I always drink. So, here's hoping lots of caffeine, electrolytes and carbs will make up for not doing my short runs this week!!
Thursday, August 26, 2010
The fact of the matter is
That I have had a very bad week, running wise. Have not gone since my last long on Saturday. Had every good intention of going today at work, but didn't. So, now I am trying to figure out what to do. I don't particularly care to push myself to do the fifteen loops, which is what I am supposed to do this week, since I haven't done my short runs.
I am thinking that perhaps I will do a short run tomorrow, do a walk on Saturday and then do another 14 loops on Sunday? Or maybe even just 12 loops and then try to get back up to the fifteen next week? That sounds good. I mean, I don't think I need to panic or anything, I just had an off week.
Cooler than I thought
Today at lunch I did 3 miles in 30 minutes, or 10 minute miles. I can't recall when or if ever I've run that fast. And the weird thing is, I was driving over there saying to myself that I'm really tired and I just biked last night and while my goal was 3 miles I will quit after two or even one if I feel too fatigued.
So also, I had decided to do the run on the track, because treadmill training just isn't going to cut it this late in the game, and I've discovered that its really not too bad running 45 times around it. The loops are so small that they just seem very easy, so its fairly easy to keep going.
Anyway, I just started out at a normal pace and thought I may do run/walk in mile 2 or 3. And at the end of my first mile I glanced at the clock and realized that I was near a 10 min/mile pace. And feeling decent. So I kept running at the same pace, and the longer I went the more convinced I became that I could do it in 30 min. And I did!
Also, I had a protein shake for breakfast this morning, which I never do, so I'm wondering if maybe that contributed to the energy I had? Plus it wasn't on the godawful treadmill, which is so awesome. I don't know that I will ever run on the treadmill again now that I have discovered the awesomeness of the indoor track. It stays pretty cool in that area, not gasping sweaty hot like the treadmill area gets. And, the training is much more applicable.
It just goes back to consistency and how important that is. You have to do your mid-week runs regardless of the fact that you just did 8 miles on Sat!!!
So also, I had decided to do the run on the track, because treadmill training just isn't going to cut it this late in the game, and I've discovered that its really not too bad running 45 times around it. The loops are so small that they just seem very easy, so its fairly easy to keep going.
Anyway, I just started out at a normal pace and thought I may do run/walk in mile 2 or 3. And at the end of my first mile I glanced at the clock and realized that I was near a 10 min/mile pace. And feeling decent. So I kept running at the same pace, and the longer I went the more convinced I became that I could do it in 30 min. And I did!
Also, I had a protein shake for breakfast this morning, which I never do, so I'm wondering if maybe that contributed to the energy I had? Plus it wasn't on the godawful treadmill, which is so awesome. I don't know that I will ever run on the treadmill again now that I have discovered the awesomeness of the indoor track. It stays pretty cool in that area, not gasping sweaty hot like the treadmill area gets. And, the training is much more applicable.
It just goes back to consistency and how important that is. You have to do your mid-week runs regardless of the fact that you just did 8 miles on Sat!!!
Wednesday, August 25, 2010
Tuesday, August 24, 2010
Sunday, August 22, 2010
My. Legs. Ache.
I did 8 today, 5 on the treadmill and 3 on the indoor track. It was really hard. I can say that this blog is so very helpful for me, because I know I would have quit earlier except that I knew I couldn't post here that I didn't do 8 miles.
Saturday, August 21, 2010
3
saving my long for tomorrow. And I would like to say that I REALLY REALLY REALLY DON'T FUCKING WANT TO DO IT!!!!!
On another note, its interesting going to the gym kinda happy knowing I "only" have to do 3 miles.
On another note, its interesting going to the gym kinda happy knowing I "only" have to do 3 miles.
Okay Peeps
Here's the deal. I drove at least some of the course, the downtown part. It was a big pain in the ass, and I probably won't do it again. But I must tell you, what I saw was completely FLAT. I truly and honestly don't believe there is anything serious in the way of hills to be concerned about on the course.
Also, I drove my loop. My car only records tenths of miles, not hundredths, but from what I can tell, the gmaps pedometer is correct. It might be a little bit over, if the car is to be believed, like maybe it is .55 rather than .57 according to the car, but the way I figure it if you are getting down to those details, the gmaps is just as likely to be correct as the car, they are both just computers.
And it doesn't matter that much in any case, the bottom line is, I am on pace to finish this stupid thing way faster than I had anticipated. So assuming I don't crash and burn right about now, I should be fine. My plan is to increase my loops by one each week until the race, which should get me up to 21 in the best case scenario. But I might hold it to 20 and just do that twice, we'll have to see.
Also, I really really want this
http://www.amazon.com/Garmin-Forerunner-405-Wireless-GPS-Enabled/dp/B0011UNMIK
7.98
Miles. I know, I should probably have just done a little more and made the 8, but whatever. I am increasing my .57 loop by one loop every week and that is what this week worked out to. Time was 1:43:26, which is 12:57 miles, if I am doing my math correctly. Which is cool. I knew I was going a bit slower than last week, in fact, I was kind of trying to. I am suspicious of my loop, though. I just don't see how I am going this fast. I am going to drive it today and see what my car says. Then again, if I find out that it is only a .5 mile loop instead of .57 or something, then my whole weeks of training are off, and I might be pretty darn disappointed. But, I'll do it anyway.
Friday, August 20, 2010
Thursday, August 19, 2010
I could really use a wish right now
I just did 3.2 and ran/walked the whole way. It felt a lot better than it did on Tuesday. I have today and tomorrow off work so I can move... I am going to skip the exercise tomorrow and then try to do 4 on Saturday morning.
I'm just not seeing how I can do this half marathon. Best case scenario, I get up to 8 miles on my long, the week before the half.
I'm just not seeing how I can do this half marathon. Best case scenario, I get up to 8 miles on my long, the week before the half.
Wednesday, August 18, 2010
I rock
Have to post about today's run. Was going to be a normal treadmill day, was not expecting anything to report..... so, I go down to the gym and I am really not wanting to go at all, the only reason I went is because I knew I would feel better if I did and I was sick of being in the office anyway. So, I go down and I'm all telling myself "well, I'm going to go slow because I don't care and I don't want to be here anyway and I'll probably only do three miles, not four like I usually do". So, I walk the first three minutes, like I always do and I am trying to decide what intervals I want to do. I settle on 3:4 intervals and at the three minute mark I put the treadmill up to 4.5 miles per hour. I typically do the run intervals on the treadmill at 4.8 or 5.0 depending on how I am feeling. So, I am running along and I am thinking to myself "this feels really good and I bet I could just run the whole three miles" so I decide to just see how long I can run before taking a walk break, telling myself that I can take one whenever I want.
WELL, I ended up running FOUR miles, with just ONE three minute walk break. My time was the same it always is on the treadmill, 13:20 miles, but I ran almost the whole way.
I feel really good about it!
Easy 3.5 (sort of)
I ran in the rain last night. We had a great monsoon going on around 7, so I took sophie out on my 3.5 mile route. We got soaking wet, it was awesome. I could tell I was still really fatigued from Mon though, my legs very tired. I walked the last mile or so and just enjoyed the weather and the fact that I could be outside. Gotta take advantage of every opportunity unless there's other fun to be had.
I'm taking today off cause me and K are going to the John Mayer concert. I can't believe we only have 8 weeks left!!!!!! AAhhhhhhhh!!
I'm taking today off cause me and K are going to the John Mayer concert. I can't believe we only have 8 weeks left!!!!!! AAhhhhhhhh!!
Tuesday, August 17, 2010
3
I set out to do 2.5 this morning and then did the 3 mile path thinking I was doing 2.5. So I walked about the last half mile and was worried about how tired I was at the end until I realized I did 3.
Monday, August 16, 2010
7.5
Thas right bitchez!!! I took a 2.5 hour lunch, which I suppose I can do cause I'm the boss. I was just having too much fun this weekend to try to run, although I will say that I was all ready to go Sat after golf, but my roommate insisted I didn't have time to go before we were supposed to be at the dinner, so I didn't.
Anyhoo, I did 4 on the treadmill and it just sucked all kinds of balls. I was just tired, beat, and probably still suffering from my alcohol diet over the weekend. Then I switched over to the indoor track and did 3.5 more, alternating walking/running the laps. Total time was 94 min, which is about 12.5 min miles.
I'm really feeling it this afternoon at work though! I just want to go lay down.
Anyhoo, I did 4 on the treadmill and it just sucked all kinds of balls. I was just tired, beat, and probably still suffering from my alcohol diet over the weekend. Then I switched over to the indoor track and did 3.5 more, alternating walking/running the laps. Total time was 94 min, which is about 12.5 min miles.
I'm really feeling it this afternoon at work though! I just want to go lay down.
Sunday, August 15, 2010
Hundred percent reason to remember the name!
Oh. Yeah. If you have not downloaded that song by Fort Minor, you must do so right now, right now, right now. I listened to it like five times during my run today. Which was 7.4 miles. Which I did in 95:12. Which is 12 minute 50 second miles. I had Missy double check the math. I am convinced it is correct. Take home lesson: don't fuck with the loop!
And I must say, the run totally rocked the fucking house. I did all my intervals, as planned, and felt really good almost the entire time. I got a little bit weepy at the end, but that happens to me sometimes, it's just one of those things, although I try hard to control it because crying makes it harder to breathe. The best part about the run is that I could have done more. Which bodes well for next week, when my plan is to do 7.8.
My original training plan had me doing seven miles this week, so I feel really good about being a little bit ahead of where I need to be.
I did those CLIF shot block thingies for the first time, and I supposed you could say I will be including them in all my future runs. I will credit the shot blocks and that song for my success today.
The thing I was thinking about during and after this run was how a while back in my life, having a run like yesterday's run, the awful 2.2 would have had me hanging up my shoes for god knows how long. I would have considered myself a failure, told myself I hated running, hated exercise and the whole thing sucks and just been done with it. But things are different now. Why, I have no idea, I can't pinpoint one reason. But something has definitely changed. Now, after my awful 2.2 I simply told myself it was a bad run, I wasn't feeling my best and told myself to simply get up tomorrow and try it again. And, even more amazingly, that is exactly what I did.
This is ten percent luck, twenty percent skill
Fifteen percent concentrated power of will
Five percent pleasure, fifty percent pain
And a hundred percent reason to remember the name!
Fifteen percent concentrated power of will
Five percent pleasure, fifty percent pain
And a hundred percent reason to remember the name!
Saturday, August 14, 2010
death mile
Mile 11 is the toughest mile of the entire course in terms of elevation. YIKES!!!! But the last 2 are flat.
Well......
Did 2.2 this morning. I was all prepared to do my 7.8 but just could NOT bring myself to continue. I think part of the problem here is my route. Ever since I hit six miles I have been trying to figure out different routes that are longer loops so I won't have to do as many, but ever since then I have really just had miserable long runs, so I am hereby saying "fuck it!" to the new routes! I am doing my .57 loop and if that means I have to do it 20 times then so be it! Whatever physical or psychological reasons cause me to enjoy that loop I just need to accept and move on already. Personally, I believe the issue is the big fucking hills that are all over my other routes and I just can't seem to find a longer one that doesn't have hills that kill my motivation and break my spirit. But with that small .57 loop, even though half of it is uphill, for some reason, it is doable for me. At least, it was up to six miles. We'll see if I can manage seven to eight on that loop tomorrow. I'll try it again tomorrow!!
I don't know, the other issue is that I am just at a point in this training when I am just fucking weary..... I feel like it has taken over my life and I'm always thinking about it and planning for it and I'm just kind of sick of it! I'm presuming I will get over that and I just need to keep going and assume that at some point it will be enjoyable again.
Friday, August 13, 2010
2
I did 2 this morning. I plan on doing 2.5 tomorrow morning and taking Sunday off. Food was good today until I got home and ate Jessica's leftovers from Red Lobster. It wasn't that much and that was the only transgression.
Thursday, August 12, 2010
Till I Collapse!
I was in my bed this morning feeling like a loser because I wasn't going to go. Again. Then I read Sandy's email about next year's destinations, and I thought, I want to go! I want to be a part of that! Then a kind of strong voice said, What's stopping you? Get up and go! So I got up and went. I got my food back on track today too. Woohoo!! The voice might mean I am changing my thinking!!
GOD I didn't wanna go!!!!!!
But I did go at lunch today. The hardest part was leaving work and getting in the car. Once I was over that hurdle I knew I had to go. I did 4 miles, two on the treadmill with an incline and two on the indoor track. It took about 48 min, so my time was pretty good. Actually faster on the track than the treadmill, interestingly enough. On the track there's a breeze blowing and I'm actually moving, rather than stewing in my sweat and odor on the treadmill.
I'm going up to Pinetop for a golf tournament this weekend, which involves two days of golf and two nights of drinking. I'm really going to try to get a long in and take advantage of the altitude. But when fun calls I can never be sure.
I'm going up to Pinetop for a golf tournament this weekend, which involves two days of golf and two nights of drinking. I'm really going to try to get a long in and take advantage of the altitude. But when fun calls I can never be sure.
Tuesday, August 10, 2010
I've got soul but I'm not a soldier
Treadmill Tuesday today. Did three miles. Because I didn't feel like doing more.
Currently practicing my new food mantra "two plus two equals four and I don't do that anymore". Hahahahahahahaha!!!! I came up with that today during a conference call. It was kind of a boring call.
Anyways, I was thinking that mantra has been so darn helpful with the desk candy that I am trying it out with the after dinner eating. It's working okay, but I still feel pretty snacky. But I'm not actually eating.
Monday, August 9, 2010
Sunday, August 8, 2010
exercise myth
This is something Mari and I have discussed quite a bit, and I will say that its true. When I'm on the treadmill I burn close to the same number of calories per mile regardless of whether I'm walking or running.
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
This one is true though in my experience, I am always hungrier the day after I run than on days I don't. Particularly in the morning and lunch time.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
This one is something we've often discussed as well. The "experts" disagree with you Mari! haha.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
This one is true though in my experience, I am always hungrier the day after I run than on days I don't. Particularly in the morning and lunch time.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
This one is something we've often discussed as well. The "experts" disagree with you Mari! haha.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
7 miles!!
I intended to do a long run yesterday, and was waiting out the heat so I could go outside. I ended up reading on the couch for 8 hours and eating cookies. So only got in 3 last week. Last week quickly went to hell, as I had our HR conference with people in from all over the US and that was exhausting and dinners, etc, but then on Thurs Jake cut his hand with the pocket knife I finally relented and let him buy in Colorado just 3 weeks ago. He was using it to remove the tags from his school clothes rather than the less popular but arguably more obvious choice of scissors. Ended up in the ER with 5 stiches. Sigh. I probably wouldn't have gone that night anyway.
Anyway, today I was trudging to the gym and feeling bad about yesterday and thinking how much I needed to do AT LEAST what Marianne did. I can't have her kicking my ass. Just can't have it. So, I did 5 on the treadmill in 61:10, which was great as my goal is to do the half in 12 min miles, but I was just wiped after that. So I thought I'd walk two more on the indoor track, and I have to say I wish I had tried that before. It takes 15 laps to do a mile, so its not something I'd want to do for long distances, but because its so small I ran alternating laps, so I ran half of the last two miles and while I couldn't time them, I think it was about 13 min miles.
My feet really hurt after, but the hot tub and subsequent pedicure were quite helpful. My left ankle feels rather stiff and I have an ongoing blister on my right arch. But, I just keep nu-skin on it and its good. Mari you might try that if these shoes are working for your knee, its probably worth a blister.
Anyway, today I was trudging to the gym and feeling bad about yesterday and thinking how much I needed to do AT LEAST what Marianne did. I can't have her kicking my ass. Just can't have it. So, I did 5 on the treadmill in 61:10, which was great as my goal is to do the half in 12 min miles, but I was just wiped after that. So I thought I'd walk two more on the indoor track, and I have to say I wish I had tried that before. It takes 15 laps to do a mile, so its not something I'd want to do for long distances, but because its so small I ran alternating laps, so I ran half of the last two miles and while I couldn't time them, I think it was about 13 min miles.
My feet really hurt after, but the hot tub and subsequent pedicure were quite helpful. My left ankle feels rather stiff and I have an ongoing blister on my right arch. But, I just keep nu-skin on it and its good. Mari you might try that if these shoes are working for your knee, its probably worth a blister.
Saturday, August 7, 2010
stupid toe.
My toe is looking a lot better, but I tried walking on it this morning and it felt like a scorpion sting. It's just not ready yet.
I have done really well with my food. I allowed myself a treat last night and went to the Cheesecake Factory with a friend. I did see it as a treat and am fully prepared to do well again today. Hour by hour!!
Proud of you Marianne!!!!
I have done really well with my food. I allowed myself a treat last night and went to the Cheesecake Factory with a friend. I did see it as a treat and am fully prepared to do well again today. Hour by hour!!
Proud of you Marianne!!!!
7.2
Miles I did this morning. I really didn't want to go at all. I didn't take the dog, I just didn't feel like I could deal with him. He was pretty pouty and waited by the gate the whole time I was gone. So, now I feel guilty. My time was 1:37:34. So, that is 13:33 minute miles. Which I have to tell you, I really feel I earned that time. It was kind of a miserable run, with lots and lots of hills which I considered to be quite steep. I had to do four loops and on the last half of the last loop I just had to turn off my interval timer and just run what I could run and walk the stupid fucking hills.
And I am taking the new shoes back. They are giving me blisters in places I should not have blisters, and putting lots of pressure on the toes of my left foot, which is the foot that is bigger. I really just think they are not wide enough. I am going back to my old shoes!
Let's see, what else.... nothing really. I didn't want to do it. I did it.
Thursday, August 5, 2010
New Shoes
I saw the doctor today who sent me over to a running store, saying he thinks I have an "overuse injury" whatever the fuck all that means, other than he doesn't know what else to do. So, off I went. I was very scared to go there and I cried on the way. But I did it, and now I have some new Saucony shoes (I don't know if I am spelling that right). I ran four miles on the treadmill today in them and everything seemed fine, although my knee still hurt. The real key will be if the other muscles in that leg are strained tomorrow, because that is what has been happening, either my calf or my hamstring on the left leg is seriously sore even though nothing else is, after running. So, if the shoes are going to make a difference, it seems like I would be able to tell if I don't get those sore muscles, if the sore just stays at the knee.
After this half marathon I am seriously considering taking up swimming. Doing that for a while should fix the knee and give me some awesome variety as well as build up some upper body strength, which I could probably use.
Tomorrow is an off day and I am going to try to do 7.2 on Saturday.
Update: No sore muscles this morning!! Yay!
Wednesday, August 4, 2010
Walked two miles today. All goodness. Plan on doing treadmill tomorrow. Also, going to the doctor early tomorrow morning to tell him that my knee is still hurting and while I am still capable of running six miles on it, I would prefer that it not hurt.
Missy, that totally stinks about your toe!!! Can you walk? Or are you not supposed to do anything?
I can't go
I was rushing to get my classroom ready today, carrying a desk and lost my grip on it, and dropped the full weight of it on my big toe. It's swollen and purple and bloody, and I will lose my toenail but nothing is fractured or broken. I had to go to this workplace injury thing and they took an x-ray and such, and the doctor said I should be able to run in a week or so. I'm just glad it didn't land on the top of my foot because it would have broken something for sure! It hurts like a sonofabitch. So, unintended week off right when I was getting back on track. On the bright side, I get to wear flip-flops to work, and it's only a week. :)
PS I cannot believe how fast you two are. I can't wait to lose this weight so I can race to catch up with you!!
PS I cannot believe how fast you two are. I can't wait to lose this weight so I can race to catch up with you!!
Tuesday, August 3, 2010
Ran five loops this morning, 2.85 miles. Time was 37:09, so about thirteen minute miles. Totally fine, but I really didn't want to go and it wasn't much fun. It's because I ate ice cream with some cookies and shit on top, for Rachael's birthday last night. I've noticed that whenever I eat sugar at night it makes me feel like total shit the next day. Which you would think would make me not eat it at night, but you would be wrong. Actually, the thing that irritates me more than anything is that I really didn't even want the stupid ice cream last night and could have said no to it, but it was Rach's bday and I was worried she would feel bad if I didn't eat it, which is totally fucking stupid, she probably would not have given two shits one way or the other..... but reacting to food like a normal person has never been my strong suit, I guess. Anyways, enough of that and moving on.
Yesterday I walked two miles. It was lovely.
Day 2
I made it through the entire day yesterday, without eating a bunch of crappy food! I got home from work and ate left over pork chops and mac & cheese. I'm hungry for dinner when I get home, so I decided, I'm just going to eat a dinner size meal at that point in the day. It makes sense since I start my days so early. Why should I try to hold off until "dinner time?" No reason. Then, about 7:30, when I wanted a bowl (or three) of frosted flakes, even though I wasn't particularly hungry, I checked in with myself and realized I was feeling anxious. I took a xanax. About 30 minutes later, I was actually hungry but was calm about it, so I ate a roma tomato, a can of green beans, and a banana. I felt perfectly satisfied and went to sleep an hour or so later. Why I woke up at the ungodly hour of 3:30 I don't know, but I'll take it since I have a lot of work to do and I am going to do 2 miles in a couple of minutes here. It has dried out a bit so it's actually pretty decent outside!
Sandy how many laps is a mile? How long does it take?
Marianne are you still having trouble with your moods on your days off from exercise?
Sandy how many laps is a mile? How long does it take?
Marianne are you still having trouble with your moods on your days off from exercise?
Monday, August 2, 2010
I did it!
I got myself up and did 2 miles, and packed a healthy lunch. While I was running, I visualized all that gray depression and negativity flowing right out of my feet and into the pavement. I tried to replace it with the sunshine and the feeling of my muscles filling up with oxygenated blood and getting rid of all that yuck I've been feeding them. I am so relieved and thankful to be going back to work. I need the routine and structure. Like they say, one day at a time.
Sunday, August 1, 2010
6.1
yes it was miraculously cool out today and even a breeze blowing. So I did my 6 mile route. I ran most of the way, meaning with walk breaks, but I never stopped and just walked the rest of the way. In fact I ran the last half mile. 84 min was my time. Which is ok considering it was still 90 degrees out.
GROSS
In bed for 2 days, took a shower yesterday for the first time since Tuesday. Trying. Trying. Not succeeding. Work starts tomorrow. Alarm set for 5:00, plenty of time for a 30-minute run. I need to go down to walking for my knees, but I just can't bear it.
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