4-miler: the good, the bad, and the ugly

I broke away from the treadmill today, and ran outside.

After spending an unusual day at work in the operating room all day, I pulled off onto a side road in New Haven, changed into my running gear in the car (yes, in broad daylight -- I have skills!), and proceeded to run a 2-mile route out and back in 43:03. Slow, I know.

The GOOD
- I finished the 4 miles alive.
- I got a second wind during the last 2 miles that made the run feel easy.
- Funny comment from random guy: "I can do that!" Me: "Well, come on then!" Random guy stayed put and laughed.
- Smiling at fellow runners along the same street, especially when running on the treadmill gets so lonely.
- 4.07 miles is the farthest I've ever run. Today's run beat out my previous one-and-only 4-miler.

The BAD
- I had to pee from the start of the run.
- I don't know where my ipod is, so I ran to the sounds of nature.
- I didn't warmup beforehand.
- I haven't trained on hills yet, and there were a few mini-hills along this road.
- My right knee started to ache during the last mile.

The UGLY
- When I finished, my elbow creases were pale from being moist and bent the whole run.
- I started out way too fast and by 1/10th of a mile, I was already winded.
- The first 2 miles I really didn't think I was going to make it between feeling winded and having to pee. Not to mention, my limbs felt like they were moving in slow-mo (at a 10:30/minute pace, they were!)

Now it's time for a nice long soak.

2 More Days...

I took my 1-hour Group Power class tonight and I kept it easy -- heavy enough to feel the burn but definitely not the heaviest I can lift. The mantra was NO INJURIES!

After lifting, I ran 1 mile at 6.0mph (10:00/mile). The pace was a little uncomfortable and took some self-coaching on my part, but I got through and didn't feel like collapsing at the end. Maybe I am ready to start running faster.

I'm also a little nervous about running on regular roads, but I guess you have to do it at some point! Here's Saturday's course: http://www.usatf.org/routes/view.asp?rID=349743.

Net Carbs: 25 grams
Workout: Group Power/Running
Days Til 5K: 2

Shopping & My Last Full Run

Today was my last day off before the girl's trip to Phoenix, so I had to buy a running outfit (see pic), and a few pieces -- a tee shirt, a dress for going out dancing, and a pair of jeans.

Let's talk about these jeans. They were in the juniors section and were "skinny" sizes. After getting into a size 4 dress last week, it hurt my feelings to have to buy a size 11 skinny! Sigh... It's okay though. Everything else I bough was in the normal range (small or medium). The audacity!

This would hurt my feelings more if I wasn't so close (6-11 pounds) to my weight goal.

So, I was a big dud this weekend. After my highly motivated 4-mile run, I didn't do Saturday's or Sunday's workouts. I drove to and from Jersey twice this weekend. Saturday morning, there was a typhoon, and I got back to CT late for work which also meant too late to go to the gym.

I got off at midnight on Saturday and went to have drinks with a co-worker (which I haven't done in years), and by the time we got home and the clocks jumped forward it was 5am! Needless to say, Sunday's run didn't happen either.

Today I DID run, however. I ran 3.1 miles in 33:12 (I sped up the last minute to 5.8mph). I did it without my headphones and without my inhaler -- I wasn't experimenting, I just forgot to bring them. In some ways, it was good practice for me to run without the distraction, although I still intermittently watched the muted television as I ran. This was my last time running the full distance before the race on Saturday... I think I'm getting nervous!


Workout: Run, see above.
Days Til 5K: 4
Net Carbs: 73 grams (I grazed all day... 1/2 Dunkin' Hash Browns, 1/2 bag of chips at Panera, couple of skittles, fruit cup, egg&cheese wrap, salad...)

Hills and Mountains

Due to a family emergency, I haven't been able to post for a few days. The last time I ran was Monday, just before I got the call.

Monday was my (treadmill) hill day. I ran at 1% then 2% then 3% incline for 15 minutes. I walked for 3 minutes, then ran at my usual 0% incline at 5.6 for the remaining 19.

I am certainly humbled by the treadmill's incline feature. When I got to 2% I felt like I was gonna slide off the back of the treadmill! By 3%, I was huffing, puffing and sweating so badly, I just knew I wasn't going to make it to 4%. My heart rate got up to 187.

The plan was to get up to 4% then back my way down to 3%, then 2%, then 1% for a total of 3 miles. Yea right... At least I made it half-way. Not bad for my first hill day.

I'm still with my family in NJ, so not sure when my next run will be. I packed my running sneaks, but failed to toss in anything else to run in (sweats, sports bra, etc.).

Net Carbs: 50 grams
Workout: Off since Monday
Days Til 5K: 16

Guilt & Running Dreams

I worked until 2am last night, but I set my alarm for 7:10am just in case I felt rested enough to run at 8am with the New Haven Runners Meetup Group for the first time.

Once 7:10am actually came, I hit snooze and then proceeded to dream that the New Haven Runners (who do not know me, and whom I have never met in real life) called me to find out why I didn't show up.

I eventually got up around 1pm (after 9 hours of snoozing) and with my dream guilt, found my way to the gym for my run.

Today was the 19 minute run, 1 walk, 10 minute run day. I increased my speed again. Today, I went up to 5.6 mph (or 10:42/mile). My ankle hurt during the first 10 minutes, then loosened up. Every time I thought I might not finish, I listened to my body and realized I wasn't as tired as I thought. I was just a few steps below winded, but it was sustainable.

The 10-minute run was difficult. I was a little more out of breath. I made it to the half-way mark just fine, but the last 5 minutes I definitely had to keep pepping myself up... "Just one more minute... ok now two..."

I ran a total of 2.75 miles in 30:00.

Net Carbs: 15 grams (so far)
Workout: Running.
Days 'Til 5K: 34

Gluts... Ankles... and a Great Workout Day

My gluts were so sore today thanks to Billy Blanks. I'm somewhat ashamed that a man on my computer screen worked my tush harder than it's been worked in the past few weeks.

The ankle performed well today. I barely remembered I "injured" it. I actually twisted my ankle a little yesterday running after my kiddo in the snow. Maybe I twisted it back into place, because it feels excellent today.

I ran intervals again today on the treadmill. Since I've been feeling so good lately running at 5.2mph (11:30/mile), I decided to crank it up to 5.4. Just like Monday, I felt a burst of energy at the end and decided not to stop at 30 minutes. I kept going until I hit 3.1 miles (or 5K... for the first time!) and ran it in 35 minutes including a 1-minute walking break. According to dailymile, today was my fastest pace - 11:17/mile.

Then, I went to weight lifting class where I went 5 pounds heavier than my usual on chest, back and squats, and even though it burned, I could finish all of the reps.

Overall, a great workout day. Who would have known that I had to sweet talk myself into going to the gym in the first place? Fortunately for me, reruns of my two favorite TV shows were playing on my treadmill's TV during my run: Desperate Housewives and Grey's Anatomy. Definitely made 30 minutes feel like 5.

Now, I'm typing to you guys from my nightly 106-degree Eucalyptus Aches & Pains bath soak (yes, I measured!) which I soooo deserve. Good night!

Net Carbs: 39 grams
Workout: Running and 1 hour of weight lifting
Days Til 5K: 36

Second Day on the Ankle

After getting off at midnight last night, I overslept today and missed most of what turned out to be a gorgeous Winter day (45 degrees and sunny) -- a day that would have been great for running. Oh well. I'm sure my body needed sleep more.

I did my scheduled interval treadmill run tonight: ran for 17 minutes, walked for 1, then ran for 12 minutes. My ankle hurt during the whole run, but it decreased as time went on.

From an endurance standpoint, it is getting easier. I did find myself making deals like, just make it to 10... then 15... but I think it was more about my boredom (during commercials) rather than being winded. It may be time to run at a faster pace.

Net Carbs: 43 grams

Workout: Running only.

Days Til 5K: 38

I Finally Ran...

...3 miles today!

So you guys know I've been nursing this ankle "injury" that came out of nowhere. I hadn't run on it since Thursday, to give it time to rest. I did, however, do some running in place and toe raises at home to test it out.

Well, I finally tried treadmill running this morning before work. At first, I felt the twinges again (which have now moved down to the lower part of the tendon near the side of my foot), but it loosened up and the twinges went away.

The plan was to do the 15 minute run, 1 minute walk, 14 minute run interval.

I did run for 15 minutes @5.2mph. But, during the second interval, I felt so good by minute 14 that I kept going -- I wanted to see how far I could run before I got out of breath (or make it to 3 miles, whichever came first). It felt really good, and next thing ya' know, I had run 3.02 miles in 35:30, including my 1-minute walking break.

It's still slow, but I did it!

I still think I'm going to go back to doing my interval training, but it feels good to know that if today had been race day, I at least could have finished.

Net Carbs: 20 grams (mostly in carrots - lunch AND dinner!)
Workout: Running.
Days 'Til 5K: 39 days

The Things I've Learned

This week marked the start of my second month of training, and I've learned a few things about myself over the past five weeks.

1. Sneakers make a difference. My old workout sneaks gave me shin cramps. In my Dr. Scholl's work sneakers, I run like a pro (or something like that).
2. When I overheat, I don't run as well. More importantly, I overheat when I run inside on the treadmill, and my heart rate shoots up to the high 180s. Outside in 40-degree weather, it's 140s-160s max.
3. Slow and steady wins the race. When I started the run-walk intervals, I tried to run at a 10 minute/mile pace and I was barely finishing the assigned intervals. Now, I run slower (11:30/mile), but I'm able to increase my distance daily.
4. Warming up = Finishing. The days I rush into running without a good 10-minute walking warm-up, I'm usually sorry.
5. Running in place isn't for me. My best times (on the clock) and my best times (as in, enjoyable) are when I'm running outside. Can't wait for Spring.
6. Music is not enough to distract me from watching the treadmill clock. I need to get drawn into a dialogue, like on television. I'm gonna try audiobooks when I run outside.
7. I am an afternoon worker-outer. Despite the warnings that working out at night will keep you from falling asleep, I snooze just fine. I also run the best in the evening.
8. When I wear frumpy gym clothes, it affects my drive. If I can see the muscles developing in my arms or calves, it makes me push harder than if they're hidden or I'm wearing an outfit that makes me look heavy.
9. Treat my medical ailments. Now that I am adequately treating my allergies and asthma lately, it is much easier for me to withstand long-term cardio activities.
10. Respect the Process. I'm an all or nothing type of person, so a part of me wants to just go outside and run 3 miles, but that's also how I tend to get injured or lose motivation. I am respecting this incremental progress and watching my body change and strengthen week-by-week. Even with my ankle, I have to learn to respect the healing process, and get back out there as soon as I'm ready -- not before.

Net Carbs: 45 grams yesterday (had an emotionally-snacky day), 10 grams so far today.
Days 'Til 5K: 41
Workout: Still on break for the left ankle injury.      6EF57M4BQ49P

A Good Run & Carb Hallucinations

Before today's noon to midnight shift, I squeezed in a 30-minute treadmill run and an hour of Zumba. 

I had a great treadmill day. I ran 12-minute intervals and it felt really good. I slowed the pace down to 5.2mph so I wouldn't get so out of breath or overheat. My max heart rate stayed around the mid-160s, and I finally got into a comfortable stride. Yes, it's slow (11:30 min/mile), but once I get to 3 miles, I can always work on my speed.

Today, I had terrible cravings. I've been doing well on Atkins for the last 4 weeks, without cheating. I'm still keeping between 20 and 30 grams of carbs, mostly because I'm an all or nothing person, and if I start letting myself eat "more" carbs I will eat "all" carbs. But, for some strange reason, I kept smelling food aromas that made me crave carbs like Bruschetta, and fresh-baked Italian rolls.

I resisted. But... man did I cheat in my mind.

The Okey Doke

After my day at the dentist and only 3.5 hours of sleep, I had no interest in running whatsoever.

I woke up from my "nap" with that jittery, nauseated feeling that spoke to my lack of sleep. In addition, my household is fighting some sort of mild sneezy virus or maybe just plain ole' nasal irritation from the dry heat. Needless to say, I felt pretty crappy.

I told myself all I had to do was pick up my son from school and get back home and I could go back to sleep. Screw the gym. But, I made myself put on my gym clothes just in case. I suspected I might feel differently once fresh air hit me...

Well, I didn't. But I drove to the gym anyway.

We got to the gym too late to run before my groove class. There were no parking spaces. And there were no available treadmills when I got inside. The voice in my head kept telling me, "It's okay to just go back home." Instead of listening, I just waited, sitting cross-legged on the gym floor, still uninspired.

Boy, am I glad I did.

I did a long, walking warm-up (10 minutes) to see if I would start circling the drain early. It felt okay.

I increased to 5 minutes running with 1 minute walking. No breaks, no gasping, no cramps, nose cleared up... for a full 30 minutes (2.54 miles). I couldn't believe it (and still can't). How could I run the best and the farthest on the day I felt the worst? I can't explain it.  But, I'm so excited.

Net Carbs: 50 grams

Weight: thinking I'll only weigh once a week at weekly tally.

Workout: 30 minutes on treadmill: 5 minutes running, 1 minute walking. No groove class.

Days 'til first 5K: 59

In My Head I'm Still An Athlete... My Body Doesn't Always Agree

I was really excited to graduate to 2 minutes of straight running today with only 1 minute of walking in between.

I psyched myself up: "It's no big deal. If you can run 1 minute, you can do 2." Yea... not so much.

At 01:45, much huffing and puffing commenced, and the 1 minute of walking was about 30 seconds too short for me to fully catch my breath, or to convince myself I wouldn't fall out during the next 2 minutes of running.

Yet, I tried again. I did have to go back to 1 minute of running with 2 minutes of walking for 2 repetitions (I was dying). So, I ran for a total of 18 minutes and walked a total of 12. It should have been 20 and 10.

I hope tomorrow is easier.

Net Carbs: 63

Weight: -5 lbs

Today's Workout: Run-walk drills for 30 minutes (2.22 miles), 2 min run, 1 min walk; weight-lifting - upper body, lower body, core for 1 hour.