ALEC: The hill (Market Street)

Yesterday I decided to just run from my front door. I did a little bit of warm-up up Douglass Street (had been wanting to walk up it to see if there were stairs there leading up to Corona Heights). Then I started my run up Market Street. I wanted to see if I could get to the top of Market Street. It's a pretty steep hill (440 foot climb). This run was more about endurance than pace. After 20 minutes, I was at the top and it felt good to know that I could make it there. The majority of the run was actually "running". I would only walk when I needed to catch my breath and the walk intervals were usually only about 2 minutes before I felt ready to keep taking on the hill. I also saw some of the cutest streets, stairs and thorough fares that I had never seen before. It's amazing what you find when you walk/run around the neighborhood. Overall, happy with my run.

Daily Motivation

ALEC: Back to it...

Got myself back to the gym yesterday after not having run or lifted for four days for various reasons. I have decided not to use my training app anymore and just let my body tell me how to run. The app was good for me to get started but the more I run, the more I am learning to listen to my body/spirit and let it be the "effortless" guide without trying to control or demand I do it this way or that way. I trained at Crunch in Daly City yesterday and their TM's are so different from the ones that I usually run on here in SF. The first TM that I ran on had this weird frame above the controls of the TM and I realized I was getting dizzy because the height of it was directly in my line of sight. I kept seeing it move up and down. So, I moved onto a different TM that didn't have anything in my line of sight and felt much better. I upped my speed to 5.5 mph on my run intervals to see if I could increase my pace. Much to my surprise, it felt good and easy to run at that level. My shins were giving me some pain that day so only ran for 30 minutes but felt good that I was able to increase my pace. Plan to run 45 minutes tomorrow at 5.5 mph and see how much distance I can cover. Also noted that when I focus on letting all of my "feets" touch the TM, I run much more relaxed. Meaning, concentrating on letting the heels hit first, roll through the middle of my feet and then pushing off with my toes. I was reading an article that talks about the amount of force one pushes off with increases your distance because of the amount of pressure that is exerted. Runners that use more force in the release of the stride run farther than others even though they are running the same pace. I'll try and find the article and post it to FB for those that are interested in the physics or running. Great job to all of us!!! Run on!!!

Peace.

PS - Hopefully will be getting new shoes fairly soon. Kleenex is my friend :)

9 weeks to go

Howdy! Well, we are 9 weeks away from RACE DAY. 62 Days. I'm getting ready, but like every summer training in Atlanta, it has not been easy. I've been running outside and also taking advantage of the treadmill. We are getting into the time that no matter if i start running at 5:30am or 7:30am or 9:00am, it doesn't matter. Still tough conditions to run in. It's very easy to get frustrated by this, but I cannot allow myself to go down that path. I KNOW what the conditions are like this time of year. Deal with it. There's no whining in RUNNING

Looking back at my Running Journal, I see that I basically averaged about 75 miles a MONTH from JANUARY to JUNE. It's July 24th and I am already a little above 100 miles...So I know I am doing something right. My longest run has only been 12 miles, and I gotta get that cranking. Tried to go for 14 this morning, but just could not hack it. Struggled through 9 miles. Legs have been super tired. Otherwise, I feel fine. (knock on wood) I feel like my aerobic capacity is strong, but with my tired legs and the weather, it puts a damper on what i'm able to do. To help with my legs, I came home after the 9 miler and had a 10 min Ice bath. I've done these before and they help. I rested for a good part of the day and then tonight ran another 5.5 miles on treadmill. Felt pretty good.

I think I'm gonna mix up my schedule this week and maybe just do 2 runs during week and try for long run on Saturday, not Sunday. I just want to make sure my runs are QUALITY. A solid 15-16 miles will boost my spirits. Massage tomorrow will help heal the tired places.

All in all, my spirits are ok. What lifts my spirits are reading the other posts on here from y'all. You remind me how hard it is to get out and run 2 miles. Believe me, I have been there. You make me remember and appreciate. You bring me joy by your courage, your enthusiasm, and simply by finding out more about you. THANK YOU.

And, as always....KEEP MOVIN'

ALEC: First Day Back on Pavement

Ran in Golden Gate Park yesterday. First day back on pavement since my strain. The first interval was tough. Running on pavement is so different than running on the TM. Was planning to run around Stow Lake but found it cumbersome with so many walkers/tourists. Found a path that led me down to the road that circles Stow Lake and then found a dirt path that took me down to running along 19th Avenue. Then turned back into the park running on pavement. On this run I was listening to Wayne Dyer's interpretation of the Tao. The 43rd verse (the water course way of the Tao) starts..."The softest of all things overrides the hardest of all things. That without substance enters where there is no space. Hence, I know the value of non-action..." Wayne speaks about learning to relax and stop pushing. He states that he has heard marathon runners "just letting their legs, arms and torso just be...shutting down mental interference and instructions...and they always cross the finish line". When I hit the dirt path along 19th Avenue, I took this to heart and just let my body move in the way that it needed to without concentrating on how fast I was running and mental commentary. When RunKeeper announced my current pace, I found that I had actually increased my speed without even thinking about it or pushing myself to do better. Now, that's progress...spiritually and physically. As I hit 45 minutes, I wanted to keep running but heard, once again, LW's voice saying..."steady, steady, steady". Meaning, be disciplined and steadfast...not egoistic and pushing. So, I only ran an additional 7 minutes (forgot to turn RunKeeper back on at the end so it didn't track my total time/distance). The waterfall pic attached to this post is from the end of my run. I have never seen this waterfall before in all the years I have been to GGP. I am sure there are a lot of things at GGP I have not seen. I plan to run different parts of the park so I can really appreciate every part of it. Stretched at the boat house at Stow Lake and then went to look at the cost of bike rentals (want to rent a bike and get used to riding along traffic...to be discussed at a later time). All of a sudden I felt like I was going to faint. I think I did not eat enough before my run (burned 419 calories) and didn't drink enough water. Got a burrito and headed home. Overall, a very good day and run. Legs feel okay this morning, for which I am grateful. Run on, everyone, run on!!!

PS - Remembered to bring kleenex this time...so necessary :)

reality check

DL: Well, today I ran on the treadmill to see for a fact how much distance I was covering in my minute calculations. I pushed it beyond my comfort zone of 25 minutes to 30 and ran 1.75 miles. While I feel better to know exactly the distance I was covering, I have a long way to go to cover 6.2 and do it well. Guys, keep sending inspiration so I don't hit a wall....I need encouragement!! Thanks and good day to each of you.

Daily Motivation

Keep Movin'

ALEC: Day 2 (restart)

Yesterday I headed to the gym. Excited that my ankle/calve seemed to still feel okay from my previous run day (first day back after strain), but still a little bit worried that it wouldn't remain feeling good. I did my new gym routine of rowing and alternating weights and elliptical, stretched and headed upstairs. I decided to see if I could run longer intervals without any pain in my legs/ankle/feet. First interval was a 2/3 (w/r) at 5.0 mph. Next 5 intervals I moved it up to 2/5 (w/r) at 5.0 mph. Shins were bothering me when I would be in the walking interval but seemed to be fine when I ran. Does anyone have any logic about why they would hurt when I walk but not when I run? Anyway, finished the 35 minutes feeling good and completed the training with a cool down and stretching. Legs seem to be doing good today too. Next training will be a 45 minute run.

And I just wanted to say to all of you...Angelina, Kera, DL, Mark...thank you for keeping me off my feet for the two weeks and telling me to take it easy and heal. It's so hard for me sometimes, cuz as some of you you know, I can be a little impatient about things..especially when it comes to myself. Love you guys.

Monday Motivation

Keep Movin'

ALEC: Totally Pumped

So, I never made it to train yesterday as my lunch with a long, lost friend went longer then expected (thanks to the always "unneeded" traffic delay on the Bay Bridge in the middle of the day)! But this morning, I was out the door by 10:15 and on my way to the gym. I had already decided that if I was going to get back to my initial run/walk of 35 minutes, I would try it on the TM (treadmill) before running on a hard surface again. I started with 2 minutes of rowing, then alternated lifting (chest and back) and elliptical training for 6 minutes total (2 minute intervals). The logic is to warm up my legs before stretching and starting the run while getting an upper body workout in too. I've been reading up on how important it is to keep the upper body strengthened, especially strengthening the back for good posture. After finishing my lifting/running warm up, I stretched my legs for a good 5 minutes. Then headed upstairs to start my run. That same short burst of fear of injuring myself again shot through me as I hit the top of the stairs, but I was determined to see what I could do.

I did a two minute walk at 3.5 mph then ran three minutes at 4.0 mph. Walk for 2 minutes then 3 minutes at 5.0. Repeated the same intervals and then a 2 minute walk. During the walk interval I decided that I would see if I could run 4 minutes on the next interval, paying special attention to how my right ankle/calf was feeling. I was also paying special attention to my posture and making sure that I was relaxing my feet as they hit the TM and not tightening up my toes, etc. As I came upon minute three, I continued on and before I knew it, I was at 4 minutes. I felt good and calm and decided to keep going. Breathing seemed fine and the right ankle/calf seemed to be doing good. Long story, short, I ran a 10 minute interval at 5.0 mph. Walked 2, then ran 4, then ended with a 2 minute walk. I was ecstatic!!! Not only did my right ankle/calf feel fine, I ran my longest interval yet and probably could have run longer but didn't want to push it, even though I was feeling good. So, lesson for today...warm up and stretch appropriately before starting the training and know how far to push oneself but have the discipline to know when to stop...knowing that there will be another day to..."run on"! Feeling very happy today!!!

Love and peace to you all!

PS - You know it's been a good run when you look down at the sides of the TM and it's covered with drops of hard earned sweat :)

ALEC: Restarting Training - "Day 1"

So, I haven't posted anything recently because I have not really had anything to say. Been resting my right ankle/calve and I think it's finally better. I did a really lite training this past Wednesday but didn't write about it because it was so far below what I had been doing. I started on the rowing machine to get my heart rate going and then hit the weights, alternating elliptical work between weight sets. At the end of my weight training I headed upstairs to the treadmills. As I reached the last step of the stairs and saw the treadmills all lined up I had a feeling of fear quickly past through me...what if I injure myself again and never make it to the HMB Marathon. But I just kept moving towards the machines. I stretched for a few minutes and then turned that sucker on. First walking for two minutes and paying extra attention to my body, trying to figure out if there is something I'm doing (or not doing) that injured my ankle/calve. At minute three I started a 4.0 mph jog and jogged for one minute. Then back to walking for one minute. Continued these interval changes for the next 10 minutes and ended the last run interval at 5.5 mph. At the last interval I started to feel a little strain on my ankle/calve, so I think I am becoming more aware of when something is going on with my legs. It has been frustrating as hell to not be running, especially when I see runners all around me (I think I notice them more now then I ever did before). Today I will hit the gym and try to see if I can get back to where I was at Day 1 back in June. If all feels good I will recalculate my training app and get back on the road/tread.

I found the quote below on the RunKeeper blog. Love it! Much love to all of you and "keep moving".

Alec

"We run because when we don’t we miss it. We love it, dread it, want it and got to have it. Some days are better than others, but when really good day is upon us, we soar. We fly like a [tiny] bird. We run when we hurt. We run when it’s cold. We run when it’s hot. We run….well…because we run." - John Paul Jones

Daily Motivation

Be Inspired. Keep Movin'

Acclimated? Yeah. Right.

My weekend of running began with waking up very late on Saturday. 10AM I knew that I was a) either gonna battle some heavy heat/humidity outside or b) grind it out inside on treadmill. I mulled the decision over drinking coffee from this mug that Kera gave to me almost 1 year ago.



After spending 3 out of the last 4 runs on treadmill, including the 10.3 miles last Sunday, I just could not get back on the ever so trusty machine. I tried to mentally gear up for the run which was now gonna take place outside.
WEATHER STATS: 89 degrees, 65% humidity
I started out running and 1st mile was ok. After embarking on some uphill during 2nd mile, it became very brutal, very quickly. To add insult to the weather conditions, lifting each leg to propel me forward was like lifting stone bricks attached to my quads. Heavy duty. As my movement progressed, each step seemed to take so much out of me. I looked at my GARMINto check my heart rate and it was WAY up there. WAY to high. I managed to run for 4 miles and then I just walked. Not sure if you know this or not about me, i really DISLIKE walking during a run, UNLESS I have planned for it....like i did for my 40 Mile Run.
But, I was just feeling pretty damn beat. So, I walked and had no idea how far i would walk. Then, somewhere along the way, I just said, ok...I will walk 1 mile and then see how i feel. I ran the next mile and then walked/ran the last mile. So, in total, 4 miles running. 3 miles walk/run. I was feeling pretty lousy about this for a while but then realized that of course, for the marathon, its really about putting the time and miles out there on my feet. So, I had to let it go and rest up for the long Sunday Run.

SUNDAY: Wake up call was 5:15am and thankfully, woke up pretty easily. Coffee, Clif Bar and banana and then I was out the door by 6:30am and on my way to Silver Comet Trail, one of the prettiest places to run around Atlanta.





No iPOD today. Just wanted to hear my breathing and the natural sounds surrounding me. Run started right at 7am and there was hardly anyone out of the trail, which was unusual. Usually, lots of people out running, biking, walking. I was happy for the quiet. I've said many times that Sunday Runs are my "church". I feel closer to God and closer to my own sense of spirituality than at any other time. The quite, The beauty, The Space to be free and clear....ahhhh...heavenly. And yes, Even when the conditions start getting to me.
WEATHER SUNDAY: 72% degrees. 92% Humidity.

I really didn't think I had much in my tank. Legs continued to feel incredibly weighed down. I just kept going though...I know the mile markers like the back of my hand, so i just kept thinking of the next mile. Make it to the next mile. And then the next and so on. Before long, I only had 2 more miles to go. I sucked down my last GU GEL and kept on movin'.
12 Miles done. And I am not doing a double of any kind on treadmill tonight. Tomorrow is massage day and i think i will give my legs 2 full days off to rest.

So, even though I have lived in Atlanta for years now, NO, i am not acclimated to this weather. Some of you may think the running gets easier for me since I have been at it for a while, but i don't think it gets easier. It is just different. I'm not sure I felt a "runners high" on either of these runs this weekend. But, I did feel a "runners peace" today and that is why I keep comin' back for me.

Peace out. Keep Movin'

ALEC: Yet, another day of rest...

So, not much to report on since I am not currently training (or at least not in the sense of actually getting out there and running). My right leg/ankle is finally feeling better. The past two days I have not felt any twinging when I put weight on it and today I am able to move it left to right without feeling much of a strain. I saw a woman walking this morning and thought maybe I should go for a long walk to keep my training up. And then I realized that this is exactly what I do...I stop being patient and start going again and injure myself more. So, I will not go for a walk today and be disciplined in listening to my body (intuition as DL put is so well this morning). I applaud all of you that are out there training, moving, being active. We will all cross the finish line, one way or another. Love Angelina's latest post. It's about doing it, not what place you come in at. Love to you all, fellow runners/walkers/movers.

Daily Motivation

KEEP MOVIN'

ALEC: Another day of rest...well, kind of

So, I continue to not run (and be envious of those that are) until my leg heals. I believe it's getting better as the muscles didn't quiver at all yesterday as I limped around. I have tried, for the past two days, to stay off my my right leg as much as possible and have been icing it four to five times a day. It seems to be working. But I hate not being active, especially since I'm not working and don't have much to do. Today, I will hobble myself down to the gym to at least work out the upper part of my body. I was thinking that I might try one of the elliptical machines to keep my legs somewhat active, but then heard LW say in my head "don't push it". So, I will not being doing any leg work today. Hopefully by this coming Monday, I will be able to do at least a 35 minute run. Here's to all of you that are pushing and challenging yourselves. Run on, my friends. Run on!!!!

Daily Motivation

KEEP MOVIN'

RunKeeper

Hey Runners,

If you join RunKeeper (either via the web or free app), we can track each others activities. It's a pretty cool tool. If you use the app, it tracks your route via GPS and other nifty features.

http://runkeeper.com

2011 Bay Vista Run | San Mateo, California 94401 | Sunday, August 21, 2011 @ 9:00 AM

2011 Bay Vista Run | San Mateo, California 94401 | Sunday, August 21, 2011 @ 9:00 AM

ALEC: Rest

So, after my longest run to date (Saturday), I woke up on Sunday with my right ankle/inner calve in major pain. Limped around all day. I guess that twinge I felt on Saturday morning before the run and what I was feeling towards the end of the intervals was more than just a twinge. Yesterday we had plans to have a whole bunch of people over for a 4th of July BBQ and when I woke up my ankle/calve were even worse. I was not in the mood to host a party because I knew I would be on my feet all day and wondered why I was putting myself through this "running" thing in the first place. But as I was reading all the updates on the blog this morning, I know exactly why I am doing this...because I can!!! Everyone's courageous actions in getting ourselves out there one more day and one more step gives me the inspiration to keep going. I spoke with Angelina after she had done her unplanned run and we were talking about what this "running" thing is teaching me. It's not just about learning how to run a long distance, it's about learning how to know when to push myself and when NOT to push myself. Angelina knows this part of me so well. When we were playing rhttp://www.blogger.com/img/blank.gifacquet ball way back when, I was flying across the court trying to make sure I hit every ball and ended up ripping my left hip flexor. Not fun, believe me. But it was that same type of personal action that probably got me to why my ankle/calve is where it is today. I need to slow down and listen to my body and mind. I will rest my legs/feet until they feel better, even if it means missing some training days. And when I get back to running, I will take it slow and not push myself past the plan until I know that I am fully healed. I will not let this discourage me and will be at the starting line on September 25th. My lesson..."quit trying to show off"...LOL (j/k). Until my next run...

DL - I've posted the link to the 5K in San Mateo. Kris/Holly do you want to do it?

Been there...

I remember when I ran 2 miles as part of "training" during my years playing soccer. I played competitively until about age 20. I was living in Santa Rosa and would run from my little studio out and around the neighborhood. I ran through all the quaint streets surrounding the local high school and the Junior College. I was so proud of those 2 miles. So, believe me when I tell you that I understand how challenging it can be sometimes to even "think" of going further. I get it.
Even though I have been running road races for quite some time now, the marathon training is FAR FROM EASY. It's a daily commitment. If I am not running, I am thinking about the next run, planning for it. It's a challenge to get the weekday runs in when i am tired after work and have the choice between ridiculously hot/humid weather or more miles on treadmill. It's tough to get up early on weekends, thereby essentially not having any mornings of sleeping in. Wake up call during week isa bout 5:30am. Same on weekends now so i can beat the heat. And sometimes, I just flat out do not want to run. So, yes, I get it.

But then, the moment passes and I am inspired again. I am motivated again. To get out the door and put one foot in front of the other. To see what I've got on the given day. Today, was a scheduled rest day, but after meeting my friend at Piedmont Park after she completed her 1st 10k race, The Peachtree Road Race, i was all pumped up and jumping out of my skin. I was so happy for her and her accomplishment. So, I went to a park about 30 minutes away that I rarely go to anymore cause it is really not convenient to get to, especially during the week. It was about 84 degrees and 66% humidity at the time of 1030am. I ran for about 1 minute and stopped. Whoa, it is hot. Stopped. Reset watch. Started again. 3 miles and then 10 hill sprints. (2 sets of 5) It's hard to tell from the picture, but it's a steep lil "f*#cker!





I think I look kinda mad in the photo...but i wasn't. Just hot and determined! :)

Done with 19+ miles over last 3 days. Tomorrow is rest day.

So, remember. When it gets tough for whatever reason, just put the shoes on. Just go one more block, one more 1/2 mile, one more song on the iPOD.

You can do it.

progress

DL: so today i had to push myself out the door because I woke up groggy, grumpy and out of sorts....best reason to run right? Well, I needed some convincing. So, I got out there and it was a beautiful day, not as hot as I anticipated, and I began running, and after I reached my max thus far of 5 minutes straight running, I decided I had to push myself so I thought I would just continue running because I felt pretty good, so I ended up running triple that max today! I felt still good, but my mind was telling my body that I was tired, and I better stop, so I did for a minute and ran another minute or two and then ran on pavement for a few minutes because I have only been running on dirt thus far, so I need to prepare a bit for road too. So that's my story of today;s training. As the days begin to blur together, I printed out monthly calendars so I can record my progress....feels good. Thanks for the push, Angie! Yes, YOU gave me a push today, in case you didn't know. Alec, when is that san mateo race you mentioned a while back...sorry i just saw it. let me know. Happy 4th of July!

climbing back on the wagon

This all started a few months ago when I told my husband that I would start running if I had a treadmill. Really, I would! It's the only thing holding me back from running! Then the treadmill appeared. uh oh. Now what?!

To back up a little bit....this really all started about 9 months ago (no this isn't a pregnancy story) when I attended Angie's post-birthday run celebration. The event was so inspiring - Angie's life story, the music, the love felt in the room - it was truly a great night of reflection and rejoice. On my way home that night, I had the windows down, music up and was feeling really inspired. Inspired to do what? Now that was the question. I had grand visions of changing the world, or at least changing my world. But suddenly, I was quickly jarred back to reality when I got pulled over for speeding....but that's another story.

So back to the treadmill. I had a pretty successful first month with my new toy. I was running while listening to audiobooks and I really loved the quiet time to myself. But then IT happened. I stopped. What is IT that makes one stop? I can come up with many reasons (others might call these excuses but let's not stick with reasons so I can feel better about it).

So here I am. 83 days away from my first 10k. I plan on running and walking, even crawling, if that will take me over the finish line. So I better get to it. The treadmill is staring at me and I better show it who's boss before it becomes a really expensive coat rack.

P.S. who had the brilliant idea to train during the summer? must be a real glutton for punishment. lol

Cheers from Cali!

-Kris

Kera: Excuses to the Curb

A couple nights ago, I simply couldn't sleep. At 2 am I found myself reading the posts from the HMB Runners Blog. I was upset that I didn't think I could make it out to CA for the run, but still felt a desire to do something. Angie has taught me so much about running. Most of it I learned by just watching her run, listening to her stories, or reading her post race posts. The one thing that she has taught me is that there is NO excuse to not run or be active. So at 2 am I looked for a local race on Sept 25. My very FIRST race, a 10K. I signed up...I made the commitment...and suddenly felt at peace. With 3 kids home for the summer and 105 degree temps in Dallas, I was thinking that I must be crazy. Oh, and I have Rheumatoid Arthritis. Nevertheless, I still signed up and was determined to start training on Monday the 4th.

Yesterday, it hit me. Why was I waiting to start training? So many excuses...I am NOT a runner. I need new shorts. It is 105 out. I have 3 kids. I need to clean. I can start on Monday, but oh, Monday is a holiday... At 4:30 I got my shoes on and drove to the local rec center. I looked like a hot mess too! No make-up. Didn't match. DID NOT MATTER!

When I got to the front door and was discouraged by the 5pm closing sign, but I went in to get a membership anyway. I was like a kid waiting to get into an amusement park. They had to take my picture, and of course, I made a funny face. They insisted it was the best pic ever. Clearly they must need glasses!

When all was said and done, I had about 11 minutes till closing. I hopped on that treadmill and RAN. I may have been singing out loud too. (my sincere apologies to the guy in the room) With each step, I began to feel more determined. "I can do this." I really wanted to at least get a mile in, so I pushed as hard as I could until they turned off the lights.

Excuses ain't got nothin' on me. Running like I mean it. Like I want it.
.85 of a mile at an 11:04 pace and damn proud.
Training day one: complete
...Say hello to my new friend

Count Down

Love the count down timer, whoever posted it! yeah!!!!

ALEC: Day 7 - Angst

Today is my longest training day, thus far. One hour. My legs are feeling stiff and sore. I was feeling angst (or anxt from the more modern dictionary) all day yesterday knowing that Saturday's are my longest training days and I wasn't sure if I could do it. I texted Angelina this morning to ask her for her advice as I'm not sure when to keep pushing or not because the last thing I want to do is injure myself and interrupt my training. Her advice was to give it a go and see how I feel. To take the time to warm-up and stretch. So, I will move forward today. I think I will run on the treadmill (even though it will be a beautiful 71 degrees in SF) so that I have a little more give as I pound the "mill". Will report back after the run.

Still need to get to the running store and get new shoes. I am wondering if that's why my legs are not doing so hot.