Training Plans

For the past 18 months I have been using a great website Run Coach to plan my training.  I was introduced when I signed up for the Houston Marathon and bought the plan during registration.  The website is great.  I entered my current running abilities, miles per week and the days.  I also provided my planned races and my goal race.  Then with a recent race, the website determined my paces for maintenance runs, tempo and speed work, and long runs.  I followed the plan pretty closely and diligently updated my runs.  My results for the Houston Marathon were fabulous, better than I expected.

I continued to use the site over the spring and into fall when I decided to do the Dallas Marathon.  When I planned my training I didn't think there were enough LONG LONG runs (over 16 miles) so I contacted the coaches at Run Coach.  I got a speedy response and they manipulated my plan for the right amount of long runs, and really encouraged me to add another day of speed work to my routine.  I followed the schedule closely again and had pretty good results for Dallas. 

But now I think I'm ready for a change.  I want to do more cross training with weights, yoga and upper body training.  I have Hal Hidgon's book and want to get Train Like a Mother, from the writers of the Another Runner Mother blog and podcast.  From one of these I will put together a running and work out plan.  I am still undecided on my next marathon (spring or fall?). 

Any suggestions for a good training plan? 

And I'm already working on my core, working on PLANKING with Susan.  I have also been doing Jillian Michaels' workout videos once or twice a week.  If only Jillian liked running!  Then I'd know exactly who to listen to.  But no, my leader isn't a runner and touts the benefits of weights + cardio.

Chosen Half Marathon Race Report

On October 27th I ran (with Jennifer) the Chosen 1/2 Marathon in Greune, TX.  I wanted to do a half marathon before the marathon in December as a test run, to make sure that I am on track to meet my primary goal - qualifying for Boston.  This race fell around the right time and was close enough we could drive in the same day.

Jennifer picked me up at 5am, FIVE AM, and drove us down to the race.  I had picked up the packets the day before and paid a little extra for premium parking, so we were able to park close to the start and stay in the car a long as possible.  It was about 48 degrees and we spent most of the time before the race debating on what to wear - shorts or pants or crops, long sleeve or short sleeve?  We both went the warmer route but probably could have sucked it up with short sleeves or shorts.  We were right at that sweet spot of too cold to stand around waiting for the race to start but just warm enough when the sun peeks out. 

My GOAL was to run between 7:45 and 7:50 pace and finish in 1:42. Jennifer had looked at last year's results to see what the competition might look like.  She planted some little seeds that I might have a good chance of placing, which I hadn't really thought about.  But my goal was all about Boston, and I did NOT want to run stupid.

The 1/2 marathon started after the full marathon kicked off, at 7:15.  We ran the first mile in the dark before the first rays of light started to peek out.  I found it very hard to gauge my pace the first few miles.  I wanted to run fast to warm up, but knew the course had some rolling hills I should save my energy for.

Mile 1: 7:50
Mile 2: 7:35
Mile 3: 7:53
Mile 4: 7:35

The hills!  I do not run hills in training, there aren't many opportunities in my flat neighborhood.  The few on my regular route are more inclines than hills.  I am staying within my goal pace but it's a struggle.

Mile 5: 7:46
Mile 6: 7:47

Heading to the turn around point of the out & back course it's now light out and the road is scenic along the river.  There are camps and empty tubing spots and no cars.  I finally see the leaders making their way back and I count the women - there are at least 8 in front of me.  After I make the turn I see Jennifer and she's holding up all 10 fingers saying "10! 10!"  I know she means I'm 10th woman, which is pretty kick ass.

Mile 7: 7:39
Mile 8: 7:38

This part of the race is enjoyable, I get to see the other runners in both directions and get lots of enthusiasm from the other women out there, and get to check out what all the girls are wearing too.

Mile 9: 7:35
Mile 10: 7:51

Stupid hills on the way back are just as challenging.  I get passed by 2 women pretty quickly here and do not pass any others.  I figure there is still a chance I'll place, but I'm super happy with my performance so far and meeting my pace goals. 

Mile 11: 7: 29
Mile 12: 7:37
Mile 13: 7:25
Mile .2: 6:24

Yeah!  I cranked it out at the end and finished really strong.  My hamstrings hurt and my toes feel bruised from my shoes.  I'm going to HURT for a few days and I know I gave 100%.  My final time was 1:40:53 - knocked my goal time out and set a new PR by 4:00.  KICK ASS!

I walked around a little after the race, hobbled maybe.  They had a great food spread of Rudy's tacos, bagels, fruit, beer and soda.  There were lots of families hanging around waiting for loved ones.  I got to see Jennifer finish and also set a PR time.  We hung around long enough to check the leader board and I was in 3rd place in my age group!!  Woo hoo!  The volunteers said awards would start in 15 minutes so I wanted to stay.  Of course it was actually 45 minutes later before they just gave me my award so we could leave - Mommies have soccer and baseball games to get to!

It was a really nice race, hills and all.  The volunteers were nice, it wasn't too big and they had good food and drinks.  The race raises money for families going through the adoption process.  Instead of a traditional medal, kids passed out handmade beaded bracelets and thank you cards. 

Another race in the books, another PR and a milestone in my training plan.  Great all around.

Post Race Report: Mostly for My Benefit

This post is mostly for my record keeping, so pay no attention to the man behind the curtain.

Marathon prep -
What did I wear?  Lululemon short sleeved shirt and shorts - my favorites.  Garmin watch, hat, Wright socks, throw away gloves, Brooks Adrenaline shoes, and hydration back pack filled up to the top.

my gear

What did I eat?  In the morning I had a bagel thin & peanut butter.  Before the race started I had a Gatorade Fuel drink.  During the race I tried to eat every 5 miles.  2 Cliff Shots Chocolate Cherry, 1 pack of Cliff Shot Blocks, 2 candy orange slices, 4 peanut butter crackers, a couple Gummy Bears, all the water in my pack (72 oz), plus 8-12 more ounces and 8-12 ounces of Gatorade on the course.  This was probably the perfect amount of food for me.  I finished not feeling hungry or dying of thirst.

What else did I carry?  Chap Stick, tissue, sunglasses, iPod and phone in my back pack. I also had an extra Cliff Shot I didn't eat.  I started out with a throw away long sleeve shirt on, but tossed it before I crossed the starting line. 

Any regrets?  Not really.  All my pictures look sort of dumb because I'm decked out like I'm on a mountain climbing expedition.  I did use almost everything I carried and nothing annoyed me.  Next time I will try to carry a spare bottle with Gatorade to refill at water stops, especially if the weather is any warmer. 

What to Wear Running?

For newbies, this is a great tool at Runner's World.  Enter in the temperature and how you like to feel when you are running and it tells you what to wear.  It has been 80 degrees every morning now for what feels like years, but the time will soon come when I will debate shorts or pants? Long sleeve or short sleeve?  Hat or no hat? 

What I like and how I rate in importance:
1. Running Shoes - I love my Brooks Adrenaline.  When looking for running shoes, get fitted at a specialty store the first time.  Plan to spend at least $80, $120 is the norm.

2. Running socks - no cotton here!  Technical fabrics or wool a must.  Highly important if running over 30 minutes to keep from getting blisters.

3. Sports bras - find a brand and fit you like and keep enough on hand to get through the week.  Even with itty bitty titties - bras are super important!

4. Shorts - Turbo Run Shorts from Lululemon - love these!  Nice length and a great pocket set up.  Zippered pocket in back, gel pocket in front.
Adidas Running Shorts - no idea what type I have, they are pretty old and bought on sale at the outlet mall.  These are my old stand by shorts.  They also have a good key pocket in the front. 

5. Running Hat - essential when running in the sun and also keeps hair outta yo face.

6. Technical t-shirts - you can get by in cotton for a long time, but when you make the switch to technical fabrics it's hard to go back.  Look for something in a fit that is comfortable, either form fitting or loose.  Don't go too big - that leads to chaffing.

7. Light weight running jacket - mine is a Nike brand, also bought on sale at the outlet. 

Don't spend too much money until you know what you like.  Sports apparel is big business, especially for women (see August issue of Runner's World), don't get sucked into the hype!  Check out the outlets and sales online.  The Selfish Mommy finds great deals at TJ Max and Ross.

See Amanda Run... No Where

Sunday's See Jane Run Austin 1/2 marathon was canceled!  If you were up around 6am you already know why.  Torrential down pore and high winds were the culprits.  Jennifer and I got down to the race and were prepared to brave the elements, wearing trash bags but in high spirits.  While there were a lot of people parked, most everyone was staying in their cars.  We went to the start line area and got the news that the event was canceled.  Due to the weather, set up of the course was delayed and APD was being pulled for accidents, volunteers were not showing up, the parking area was under water and it was a big ole' cluster fuck.  So they canceled the race.  As we walked back to the car, we knocked on windows and let people know.  While no one was surprised - it was crazy weather - most people were disappointed. 

They are offering discounted registration next year to make up for the cancellation.  I have mixed feelings about this race.  Good points is that it is a good time of year, there are not many other 1/2 marathons in the area, it was a new course in Mueller, we did get a coupon to sign up so we did not pay full price, it was also the perfect time for a training 1/2 for us with the marathon coming.  Bad points is that besides the weather, there seemed to be a lot of issues organizing the race.  Shit happens, something ALWAYS goes wrong, and I get that.  But there seemed to be more than normal here.  Besides changing the start time, change of after party location (not a big deal), the medals were lost and they ran out of t-shirts and glasses.  Even if the race had not been canceled they would have run out of medals, t-shirts and glasses.  There was no information on the website about packet pickup, it was only in an email.  It was the first year for this race in Austin, but this is a national company trying to extend their brand.  Even without the cancellation, I was bummed by the event planning.  If I had paid full price for this race I would be uber pissed. 

Jennifer and I ended up running 9-10 miles in the afternoon when there was a break in the rain.  It was post-barbecue for both of us, humid, and during our typical nap time lull.  We will do our planned 13.1 miles this weekend instead, dragging our butts up early on Saturday.

How many pairs do I have now?

This is pair #5.  Pairs 1 & 2 are out to pasture, only used for playing outside or grocery shopping.  Pair #3 will continue on, assuming it performs, through November.  Come December I will exclusively use pairs 4 and 5, and pair #5 will go to the marathon.

Running shoes last 200-500 miles depending on the shoe, how you run and how heavy you are.  I keep 2 pairs in rotation to reduce wear and make sure each pair is fully dry before wearing again.  I learned that it is good to have a dark pair and a light pair so that you can tell them apart at 5:10am when the lights are off.  Brooks Adrenaline have been good to me for many years and I love the new purple colors.

Book Review: Born to Run

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen  by Christopher McDougall

Amazon Book Description: Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.

Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.
With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run. 

This was a great book, I really enjoyed it.  I had never heard of it but picked it up last winter.  I enjoyed the authors point of view, liked the characters and the story line.  It was inspirational!  I was not necessarily inspired to run barefoot, but inspired to run for the love of running.  Its not about the shoes, the socks, the iPods - its about running because it feels good.

Fuel Belts?

 I'm thinking about getting a fuel belt.  ~Sigh~  I think they look pretty silly but I'm also tired of carrying my water bottle.  We have lots of long runs ahead and carrying water is no fun. 

My Fitness Pal App Review

Link to the mobile apps here 
Web version here

 I found this app through my iPhone while searching for calorie counters.  The phone app is pretty useful and lets me easily track calories without having to use my computer or write things down the old fashioned way.

Features -
Profile - the site and app both allow you to enter your height/weight/daily activity level and weight loss goal.  From there you are assigned a base calorie intake goal.  Mine is 1370, which sucks ass and I dispute it every day.  This has to do with the BMR (Base Metabolic Rate) which is the minimum amount of calories you need to perform basic functions like breathing.

Tracking - to keep your daily calorie intake tracked, use the "My Diary" or "Food" tab.  This is where you enter your meals, snacks and water intake.  The search options to look up food are mostly accurate.  There are entries already loaded for restaurants, brand name foods and generic foods.  Adding new foods to the database is easy too.  There is also an option to create a record of nutrition information for your recipes, meals and favorite foods.  I created entries for the coffee I drink every day, the egg white veggie taco from the cafeteria and my Sunday Football Chili.

Exercise -  Remember that base calorie level?  That does not count activity over the usual sitting at your desk all day.  You can add your workouts and it deducts the calories burned from your daily intake.  Today I ran 40 minutes at a 9:28/mile pace.  With the tool I added in that I ran my 40 minutes, but it doesn't have an option for 9:30, so I picked the 10:00/mile pace.  MyFitnessPal says I burned 419 calories, so I can eat an additional 419 calories and that is added to my daily goal/limit.  I think this is pretty accurate too.  Using my GPS watch I get about the same numbers.  When I do Ripped in 30, I count it as "Circuit Training", 35 minutes is 293 calories.  It feels like 500, but I know 293 is realistic.  At the very least it is more accurate than the calorie counters at the gym. 

Progress - I can track my weight, weekly goals and there is an option for adding a progress bar to  your own blog

Motivation - after finishing my tracking for the day, it tells me what I would weigh if "every day were like today..."  This can be motivating or really defeating.  There are also charting options so that you can see how you compare to your weekly goal - which is nice.  This way when I eat a bunch of shit one day I can cut back a little the rest of the week and not feel too terrible. 

Summary - I really like this app, a B+.  Its FREE too!  I don't use it every single day, but I go through periods of a week every month where I use it daily.  It keeps me honest about what I'm eating and when I feel bummed about my 5 vanity pounds I can SEE that I am not eating to lose weight most of the time.


Update: new iPhone version has a bar code scanner option.  I just scanned the bar code on my diet soda and it added the info to my daily total.  Sweet!