This weekend I had a 10-miler on tap for the last run of week 3 of FIRST. Pace ended up being “relaxed/easy” and apparently the FIRST people figured out we might need a tiny break (mentally and physically) from running so freaking fast the last few weeks. I opted for the treadmill, as the weatherman told me it was dangerous to go outside because it was so cold. I popped in some Soprano’s DVD’s, and I actually finished my run with a smile on my face and feeling really good. Like good enough I could have run another 10. I definitely needed to have a good run, and I’m feeling back on track now.

Another bonus I discovered was that I set the treadmill to what was my previous normal “easy” pace at 5. Five now feels like a crawl! 5.5 turned out to be no issue, and I ran all 10 miles that pace. (low 11-something MPH, which is just above my last half-marathon race pace). Perhaps this FIRST torture is actually working? Whoooo!

The only bad thing about the run was I think my Garmin Footpod is configured wrong. I turned off the GPS since I was inside, and when I was done running, my Garmin said I ran 13 something miles, not 10. I tend to believe my treadmill. I suppose I’m going to have to find a track around here without a padlock to try to get the configuration correct on the footpod. Does anyone have any ideas on this?

Today I LOVE: My Rasa Vinyasa Yoga Class!

Last week, I embarked on my new training plan for the Lehigh Valley Half Marathon.  I’m pretty slow.  I think I’ve established that.  Nothing has made me feel so bad about my running skillz than when I attempted to sprint, then I uploaded my Garmin data, and on one of the pretty Garmin charts showing running speed, my “sprint” was in the “slow jog” category.  My Garmin hurt my feelings.  After my Garmin scarred me for life, I decided I had better try to get faster.  In comes FIRST.  The title of the book is “Run Less, Run Faster” for God’s sake.  Faster.  That’s what I need.  I can run for almost three straight hours without walking, but at an apparent slow jog.

The point of the FIRST plan is to encorporate quality runs over quantity of miles, and argues that most runners ignore the intensity of their workout in favor of just completing a certain base mileage per week.  I’m certainly in that category – I figured as long as I got my mileage in, I was golden.  Getting the mileage in will definitely get you to the finish line, but at this point, half marathons are about getting to the finish line in a quality time rather than just getting there.  Reading “Run Less, Run Faster” definitely convinced me to give it a whirl in the hopes of improving my times.  I’ve added a tempo run and a track repeat workout to my weekly mileage, and eliminated two of my short runs.  I’ve kept the long run in on the weekends.

FIRST is all about the pacing.  I’m glad I have a Garmin now, as it really helps to have it to figure out how fast I’m actually going outside.  The treadmill is easy, although my math skills are a little lacking, so it took me a while to convert the speed for a certain yardage to MPH for treadmill use.  I’m sure other people wouldn’t have as much trouble as I did, but I’m a huge math idiot.

I’ve done about six FIRST workouts now, and I am EXHAUSTED.  I have never run like this in my life.  The speed at which my “slow jog” corresponds to in the workout tables is unbeliveable for me.  I took my last half marathon time (2:20:20) to find my appropriate speeds for each run.  I can handle the first part of the workout but I’m finding myself quickly getting out of breath running at these speeds.  I’m trying to follow the program to a T, as it’s all scientifically proven and whatnot.  I did my second track repeat Monday night, and it was definitely easier than the first week, so I hope that means I’m improving.  Maybe this also means that this is what I need.  Perhaps I have been ignoring intensity a little *too* much with previous training routine, and this WILL HELP.  It has to.  Please let me get faster, because if I go through this for another 2:20:20 half marathon, I think I quit.

I hope everyone had a happy and healthy holiday season.  I had some great times with my family and friends.  We made lots of good memories playing the new Guitar Hero World Tour with my cousins, ate buckets of delicious food (which stops today, by the way), and I had between Christmas Eve and Jan. 4 off, so I did a lot of resting for once.

I got my Garmin!

I got my Garmin Forerunner 405 (with heart rate monitor!) for Christmas from Joe.  My mom and dad also got me the foot pod, so I can use the Garmin on the treadmill inside.  I’ve done two runs so far with it (did I mention I was busy resting???), and I love it.  I had a ton of fun playing with all the graphs and such you can download after a workout.  I did my first speed workout with it (workout was no fun), and it makes it easy to figure out without a track (thanks, East Pennsboro High School for padlocking your track shut).  It finds the satelites in my area very quickly, and I’ve had no problems with the heartrate monitor.  It’s really great to finally have some real data on my runs.  I’m hoping that this really helps to improve the intensity and accuracy of my workouts, especially for the sake of my speed/pace.  Speed is something that I will be working hard on in the upcoming months, in preparation for the Lehigh Valley Half.  It’s definitely the area I struggle most with.  I always feel like I can go out and run forever, but running FAST is my issue.  At least I can monitor myself now with my Garmin.  The Garmin is definitely my favorite Christmas gift .

New Year’s Resolutions

Today I found myself thinking a lot about what I want 2009 to mean for me and my family.  Generally I think New Year’s resolutions are not good.  I tend to break them anyway, and why exactly do I need to wait until Jan. 1 to do something good for myself?  I hoping that 2009 will be the year I run my first marathon.  I’m hoping 2009 will be the year I finish my MBA.  I’m hoping that 2009 will bring great health to my family.  I didn’t wait until Jan. 1 to bring any of these to the forefront of my mind, but I’m hoping that today brings me a little closer to each of these goals.  Generally, resolutions are bad for me, but since these aren’t really resolutions anyway, here’s to the best 2009 can bring.

Today I am thankful for…my family’s health.

I had a great time at the Jingle Bell 5k for Arthritis this past Saturday.  It was a freezing start – the high on Saturday was only 35, and it was probably hovering around 30 when the race was beginning.  I actually wore running tights in public, and although I was not pleased about it, it was a good decision.  I picked up my packet, and we decided to sit in the car because it was so cold until I needed to start my warm-up.  There were jingle bells in the packet to tie to your shoes, but I brought my own, and decided to use those instead, as they were much more hard-core.  I did wear the awesome Santa Hat in the packet .  My parents were in town visiting, so they decided to tag along, and it was nice to have a little cheering section.  The race started at 10:00, and I was certainly glad it was not another 8:00 start.  The lined up runners and walkers together for some reason, and as soon as we started, I promptly ran right into the back of a person I was expecting to run, but was apparently walking instead.  Please line up in the back, wonderful walkers.

Honestly, the course for this race was not so awesome.  It was a loop that we had to run twice, and there were 3 (THREE!) times a u-turn was required in one lap.  The course was set up like a “T”, with a fairly steep uphill in one portion (which we then had to run twice).  There are highways bounding the course in, so I can understand why the course was setup like it was, but there are a lot more optimal places in Harrisburg to run than the TecPort.  The timers on the course were not paying attention, so I didn’t get an announcement when I passed the 1 or 2 mile mark, so I had no idea what pace I was running.  This turned out to be ok, as I just decided to push it, and a result, I have a new PR!  28:44!  Whooo!  I’m waiting to find out the official results online, but this is what I saw on the clock coming in, as I also forgot to start my watch.

I did get a little peeved at the finish line, as I was already in the finish chute, a girl came up from behind and sidestepped, gave me a little push, and cut in front of me.  I found it to be pretty annoying, mostly because I’m a very middle-of-the-pack runner, and it’s not like pushing someone out of the way is going to cause you to win an age-group award.  I guarantee it didn’t.  It was very poor etiquette, and it took everything in me to not say something.  It also distracted me from seeing my finish time, which is why I’m going to have to wait for the official results to get my PR time.

After the race, we all got some hot chocolate, and pictures with Santa (at which time I took the opportunity to remind Santa of my Christmas wish of a Garmin 405 )!  Overall, we had a great time, and I’m pretty excited about a new PR by almost a minute!  Just in time to increase my pace for the upcoming Lehigh Valley Half Marathon training program…

I actually have race pictures too, because you can always count on Mom to bring the camera!

Today I’m thankful for: My family!

This weekend, I had a short 5 miles to complete on Friday, and then another 7 on tap for Sunday. The plan was to run the 5 on the treadmill, since it would already be dark outside by the time I would have a chance to run. I was going to do the 7 outside yesterday during the day…but anyone from Central PA knows yesterday was not a day to be outside. The wind was hitting my house with a force I’ve only heard a few other times since we’ve lived there, and with that wind, the temperatures had dipped into the single digits. I fully admit I am a wuss, and could have gone outside to run, but anything less than freezing is a serious determent for me, especially when it’s windy. I decided to hit the treadmill again for 7 miles during the Steelers game, and I have to admit, I enjoyed it.

I’d usually rather be outside running, but when it’s not safe to (because it’s dark, too cold, to hot, whatever), I think the treadmill is such a great choice to continue the same fitness level. I have a TV in front of the treadmill, and on Sunday, I got to watch the Steelers game while plodding along. I would have been watching the game anyway, but on my butt on the couch with a bag of Doritos. The treadmill was so much better for me, and I actually felt like I got something done. With my recent bout of ITBS, I think the treadmill is a good choice right now anyway. It lets me get the miles in, control my pace, control the incline (I’m not supposed to be running downhill right now), and it’s in my living room, so I can immediately stop if I have any pain (as opposed to being 4 miles away from my house where I have to get home somehow). Yes, it’s definitely more boring than outside where there are changing sights and sounds. But hey, it’s an option and a good one at that.

So here’s to the treadmill. Thanks for letting me keep on track during the winter and during injuries. You will be back to collecting dust when the weather is nice and daylight savings time is back, but for now, thanks for being my best friend. I promise I’ll try to avoid calling you the “dreadmill” in the future.

Today I’m thankful for: Running options!

This post has absolutely nothing to do with running, but this video cracked me up so much, I had to share.  My favorite part is the look on the dog’s face at about the 30 second mark.  Make sure you don’t bail on the video before the very end .

I have been a really good girl this year.  I realize this is a little early for the Christmas season, but in case you would like to do your shopping on Black Friday, here is my list.  I wasn’t sure if the elves knew how to manufacture some of these things.

1. Most of all Santa, I would like to have a Garmin 405.  I feel so left out of my other distance runner friends without a Garmin.  Now, Garmin made them in cute green colors!  And it’s smaller for my tiny wrist!  I would really like to stop wasting almost an hour every time I want to run 10 miles trying to map my run on gmaps-pedometer.  That’s a really great website, don’t get me wrong, but sometimes I just want to run down a random street I didn’t pre-plan.  Plus, with me all gung-ho about this marathon thing, it would be really nice to actually know what my pace per mile is, rather than just my total time.  Thanks for your consideration on my large-ticket request, Santa.

2. Santa, since you watch me all the time, I’m sure you are aware I currently have Illiotibial Band Syndrome.  My physical therapist recommeded that I get a stick to help me correct this issue, and I think this is a pretty darn good idea for Christmas.

I really love gadgets Santa, and I know you just got me an iPod last year, but it would really be great to have just two more for running (and the stick isn’t exactly a gadget per say…).  I promise after these two things (and maybe a subscription to Runner’s World) I will stop asking for/buying new running things.  I swear this is it.  You don’t have to get me ANYTHING ELSE this year Santa, I just realllllllllly am pining for that Garmin.

I promise I’m totally addicted to running now, and the Garmin will not go to waste.  I know I thought about getting one last year, but was afraid my running interest would wane.  I now have a half-marathon under my belt, a second that I am registered for, and dreams of the Marine Corps Marathon next year.  I AM running it, and the Garmin might just provide the little bit extra motivation I will probably need over the winter.  I know there is no chance that I can be on your naughty list this year, as I’ve been so good!  Thanks for your consideration.

Love,
Jess

Today I LOVE: The Holiday Spirit!

I ran five miles pain-free TWICE this week!  I’m super excited, and feel like I’m finally healing.  I’m really happy I made the decision to go to physical therapy – I’ve been getting ultrasound massage, stretching done by the PT, and learned bunches of new stretches to strengthen the inside of my thighs, which will hopefully permanently pull my kneecap back to where it’s supposed to be.

Other exciting things I have discovered as a result of hurting myself include that:

1. My left leg is shorter than my right leg
2. My left leg thigh muscle is ginormous compared to my right.
3. Apparently ultrasounds come in different frequencies for different functions.  Some frequencies are for seeing babies in bellies, some are for deep tissue massage.  Multitasking!
4. I really took advantage of the fact that I was able to run before.  No more.

I felt really, REALLY good on my last two runs.  No pain, and I feel like I’m gaining my fitness level back quickly that I lost as a result of taking so long off.  I’ve been skipping the pool cross-training the last two weeks, since I was keeping my knee taped during work, and the tape doesn’t dry very quickly (resulting in wet dress pants at my desk).  I developed a skin rash around my knee as a result of the super-glue like knee tape, so I was instructed to only tape while I’m running and then remove immediately, so it’s back to the pool next week.  I’ve actually been missing it (and I would be the last person you would think would miss SWIMMING), but I’ve found it to be a major stress relief during the day to be able to get away for an hour and move.

I think this weekend I’m going to do six miles, probably on Sunday.  I should be almost back on schedule for base-building before I start a new session of half-marathon training in only SIX WEEKS!  I’m disappointed I’ve had to take a break so long that my long run has been relegated to only six miles, but I’m prepared to take it slow and make sure my IT band loves me forever.

I saw this on another running blog, Jen’s Runnings and Ramblings, and thought it was such a great idea to remind ourselves each day what we are thankful for.  So…

Today I LOVE: Running Pain-Free!

Catie

I have to say I was really excited to run the 5k Run for Catie this past Saturday.  Catie is a local girl who was diagnosed with a spinal tumor recently, and all the proceeds from this race went straight to her family to defray medical costs.  I really love races like this because it directly helps my local community, usually tons of people show up, and it’s just generally an awesome vibe.

Saturday morning showed up at it was pouring AND cold.  Not ideal race day weather.  I sucked it up and drove over (and promptly got lost) to Mechnicsburg High School for the race start.  I couldn’t decide what to wear, and opted for thermal pants, a long-sleeve shirt, and my running rain jacket.  Once the race started, I was happy with my top, by my pants were definitely a mistake.  They were soaked through in about two minutes.  Mental note for next time: wear capris in the rain, even if it’s cold.

I hung out in the middle of the pack at the start line.  I was pretty amused because there was a whole group of overly-ambitious girls way up in the front of the pack (wearing matching t-shirts).  Catie started the race herself in a bullhorn, which was unbelievably cute and moving.  Said over-ambitious girls SPRINTED off the block, and needless to say, my slow-self picked each one of them off one by one by about the half-mile mark.

The course was fun, basically a huge block around the high school.  There was one section that was not blocked off well, and I saw a few scary moments in front of me when a big SUV decided to swerve into the lane of runners…we must have been in his way (/sarcasm).  The highlight of the actual running portion of the race for me was seeing Santa driving a giant bus and honking at all of us, to which I returned a huge wave and smile .

It rained the entire time, which did not make for a fun race.  I stepped in several very deep puddles, which soaked my shoes through and made them heavy.  My pants were also soaked all around the bottoms, making them feel heavy as well.  At least I did not have the OTHER pants on.  I finished in 30:00 flat, which isn’t great for me, but I’ll take it on a crappy day like it was, especially with a taped knee.  I’m not particularly excited about this time either (although slightly better than my last 5k where I was sick), so I think it will be my upcoming Jingle Bell 5k that I will use as my base time for my quickly approaching half marathon plan.

It didn’t stop raining after the race either – so I ran into the high school to get water and oranges.  I hung around to cheer the last of the runners as they came in, but I jetted before the awards in favor of a hot shower and dry clothes at home.  This week it’s back to base building.  I realize this is not a good time to catch up from missed runs due to bum knee, but I really need to work on extending my long runs if I want to have a prayer of completing my next half injury-free.  I’ve been really strict with following the physcial therapy plan I was given, and I’m really feeling much better.  No skipping runs this week, especially with the amount of pie I will be eating next week .

Run on!

Ouchie

My knee has been bothering me since I ran the Philadelphia Distance Run at the end of September.  Not so much to just walk around, or do light exercising, but every time I geared up for a solid run, it ended up in disappointment.  I took about three weeks totally off running, hoping it would heal, but it hasn’t on it’s own.  I decided last week to see my family doctor about it, and she promptly sent me off for x-rays and a physical therapist.  I saw the physical therapist last night, and she determined I have illiotibial band syndrome, and my kneecap is out of place, causing the IT band to rub against my kneecap and cause pain when I run.

I’ve never seen a physical therapist before, so it was an interesting experience to go into the office there and see all these people rolling around on exercise balls and foam rollers.  They even have a pool with an underwater treadmill (which I have high hopes I am going to get to try out!).  After a really thourough exam, she taped up my knee to move it back to where it’s supposed to be, and told me to get on the treadmill for four miles (it takes about that long before the pain starts).  (And what??  I get to run???  I thought for sure you were going to say I had to rest for three more weeks!  Yessssss…permission to run from a doctor!)  I actually had a pain-free run, my first one without pain since the PDR!  Sweet!  I was so excited to actually get to run, and to run pain-free!  I do have to start going to physical therapy three times a week for the next month to hopefully strengthen the other side of my leg up to the point where I don’t have to tape my knee to run anymore.  I have high hopes this is going to work and I’ll be back on my training schedule really soon.

I got sent home with an order to run (yes!), a series of stretches to do, and 12 more appointments with the physical therapist.  I’m feeling pretty good right now about how this is going, and right now am just elated to actually run.  I will totally run with tape on my knee if that’s what has to be done.  Running feels really good, just not sitting in a chair, as I can’t bend my knee all the way.  I’m also pretty darn excited it’s just my IT Band and not something more serious.  It’s a good day.

Thank you to all our veterans today!