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January, 2010:

Training Goals – 2/1/10 – 2/7/10

The recap – which honestly is a bit pathetic this week. I have a confession internets – I have a really hard time making myself do anything but whimper and whine and wine when I have PMS. So, even though this week looks a bit pathetic, I think I deserve at least half of a high five for doing as much as I did.

Training Goals – 1/25 – 1/31

Monday: weights – FAIL! Instead I wallowed.

Tuesday: Terwilliger run – SUCCESS! I ran 4.5 miles (not on Terwilliger, but that’s okay) with a 10:07 pace! woo!

Wednesday: Run (3-5 miles) – FAIL! I wallowed some more.

Thursday: Swim – SUCCESS! I had the best swim ever! Yay!

Friday: Trail run (6-7 miles) + Weights – SUCCESS! I did a 6.25 mile trail run (11:13 pace, which if you take out the almost 15 minute mile 4, would’ve been 10:40 pace…stupid 460 ft elevation gain!); I also lifted weights, and my chest was so sore on Saturday! OW!

Saturday: Rest – FAIL! Instead I went for a 4.5 mile walk with the architect around Sun River. It was chilly but nice.

Sunday: Long run (8-9 miles) – FAIL! Seriously – I skipped my long run. I thought about it, but it was so icy in Sun River this morning, and by the time we got back to PDX, it was after 3 – and it was a gorgeous day. I took advantage of the weather to do some much needed yard work – cleaned up the flower beds, planted the last of the bulbs, and helped the architect transplant a pine tree that some idiot planted too close to the house. I spent about 1.25 hours working HARD in the garden…I know that I won’t skip another long run between now and the marathon, so I don’t actually feel too badly about my slightly pathetic week.

Six hours of activity this week!

January Totals
76 running miles – more than November + December together!

30.6 biking miles – WEAK! BUT, more than last January! (And more than December)

3150 swimming yards – the most since August! I hit my goal of four swims AND I graduated from lessons.

5 strength training sessions – definitely need to do better on this!

25.72 workout hours – more than any month since September, and more than last January!

Pretty good month!

On to next week’s goals:

Training Goals – 2/1 – 2/7

Monday: weights

Tuesday: Terwilliger run (4.2 miles)

Wednesday: Run (5 miles)

Thursday: Bike to work (if it’s nice) or swim (if it’s not)

Friday: Trail run (7-8 miles) + Weights (unless I didn’t swim Thursday, then swim)

Saturday: Rest (and by rest, I mean spend 4 hours planting trees)

Sunday: Long run (10 miles)

I did a great job of stretching this week (thanks in part to Jen!) and I want to keep that up.  I also need to figure out how to get in more biking. Too  many things!

Stuff I want: happy birthday to me: part 1 (running gifts)

As you probably know, my birthday is coming up in less than a month.  I’m sure you’ve been agonizing over what to get me since approximately December 26. (My cat is helping me type this list, so I would like to apologize in advance for any odd errors. He’s pretty smart, but spelling is definitely not his strong point.)

I thought I’d break this down into a few categories & post some stuff every few days, so as to a)  not overwhelm you and b) make sure no one misses their chance.

I  may have mentioned once or twice that I am, in fact, a runner. Running is supposed to be this awesome pure sport where all you have to do is put on a pair of shoes & take off – no equipment needed.

I suppose that is technically true, but if all I wore on a run was a pair of shoes, I would be likely be in a LOT of pain and  possibly in jail (maybe not in that order).

So – besides shoes, which I have, what else does your typical (i.e. me) runner need?

1. Socks! You cannot wear cotton socks from Target. You will get blisters. Every runner has favorite socks. I have a few pairs that I rotate, but there are really two pairs that I love the most. Both of them are in such heavy rotation that they are getting thin on the bottom, which will likely lead to blisters. My running socks of choice: (size small!)

SmartWool PHD Running Ultra Light Micro Socks

SmartWool PHD Running Ultra Light Micro Socks

2. Capris. I adore my capris. They are perfect for running in spring & fall (and most of winter, unless it’s really cold). However, I have only one pair, and despite my best laundering techniques they are getting….stinky. So – I need at least one more pair, for rotational purposes. I run 4x/week, and this time of year, I prefer to run in capris for most of those runs. These would be awesome (size small):

Nike Women's Distance Tech Running Capris (small)

Nike Women's Distance Tech Running Capris (small)

3. Shorts. Shorts are obviously important. I hate loose shorts, and instead prefer to run in my Under Armour tight shorts. They are super awesome. Comfortable. No chafing. Plus, they highlight my nice runner’s butt. I love these! (size small.)

Women's UA Achieve 7" Shorts (small)

Women's UA Achieve 7" Shorts (small)

4. Sports bras. Obviously this is key. Really really key. I do not think it is possible for a woman to own too many sports bras. Because I wear two every time I run, and I run four time a week, sometimes I am forced to run in an unclean bra. Because sports bras are expensive! If someone can find me a sports bra that is supportive enough that I only need the one AND is not white or beige (extra bonus points if it also isn’t black) and doesn’t look like actual infrastructure, that would be awesome. In the meantime, I will settle for these.(any color but black or white, 36DD)

Moving Comfort Fiona (36DD)

Moving Comfort Fiona (36DD)

5. Hat – hats are super important! They keep the hair & sun & rain out of your face. BUT, they also have to let your head sweat so you don’t overheat. Enter Headsweats hat!

head sweats race hat - red

head sweats race hat - red

6. Shirt. I have a lot of race shirts – and a lot of great tech shirts. The one thing I really don’t have is a great running tank top. I am not sure if this one is great, but I like the way it looks! (size medium.)

Nike Dri-FIT Pacer Womens Running Tank Top (medium)

Nike Dri-FIT Pacer Women's Running Tank Top (medium)

7. Running sleeves – I am craving some of those – when it’s not quite cold enough for a full-sleeved shirt!  Aren’t they kind of awesomeZensah Arm Sleeve (S/M)

Zensah Arm Sleeves (S/M) NOT PINK - NOT EVER!

Zensah Arm Sleeves (S/M) NOT PINK - NOT EVER!

8. Night running safety gear! I run at night a LOT – especially during the winter, when night comes early. I have a blinky headlight, but would love to get some more safety gear. Such as this vest (below) or this

LED Runner's Vest

LED Runner's Vest

9. Fuel belt. I have a fuel belt, but at least one of the bottles is not usable, and I don’t like the way the bottles snap (or sometimes not) into the holders. Also, the pocket is velcro & doesn’t always stay velcroed – so stuff occasionally tries to fly off. I’ve read a lot of good things about this one.

Nathan Speed 4 Waist Pack with Four 10-Ounce Nutrition Flasks

Nathan Speed 4 Waist Pack with Four 10-Ounce Nutrition Flasks

10. Nutrition…this is definitely a huge part of running  and I’m always running out! Orange Shot Bloks, Vanilla Bean Gu, and Hammer Endurolytes.

Don’t worry – there will be more suggestions in days to come. Biking gear, swimming gear, random other stuff I desperately need.

Of course, if you happen to have other runners or bikers or people who like stuff, I suppose you could use my ideas to get them gifts instead.  They may not have the same brand preferences as me, but I’ll bet that most runners would like to have at least some of the above stuff!

Training Goals – 1/25/10 – 1/31/10

The recap! It was a good week.

Training Goals – 1/18 – 1/24

Monday: weights + bike – SUCCESS! I both lifted & spent some time on the trainer. (5.9 miles/30 minutes/11.8 mph)

Tuesday: Terwilliger run – SUCCESS! (4.2 miles/45 minutes/10:43 pace)

Wednesday: Run – SUCCESS! More or less…I ran 4 miles instead of 5, but no big deal. (4 miles/45:37/11:24 pace)

Thursday: Rest day – SUCCESS!

Friday: Trail run (4-5 miles) + Weights – half SUCCESS! I ran six miles on the trail! I did not lift weights, though. That got pushed to Saturday. (6 miles/1:18:00/12:46 pace/600-ish ft elevation gain)

Saturday: Swimming Lessons (my last one!) + Bike – mostly a SUCCESS! I went to swimming lessons (and then graduated), and I got my weights workout in that I’d missed Friday. I did not make the bike (homework, dammit.)

Sunday: Long run (10 miles) – mostly SUCCESS! I did eight miles, and they were under 11 minute miles, which is the pace I aim for on long runs! YAY! (8 miles/1:27:48/10:58 pace)

Training Goals – 1/25 – 1/31

Monday: weights

Tuesday: Terwilliger run (4.2 miles)

Wednesday: Run (3-5 miles)

Thursday: Swim

Friday: Trail run (6-7 miles) + Weights

Saturday: Rest

Sunday: Long run (8-9 miles)

STRETCH EVERY DAY, even on non-running days. It would be good to find a time to get on the bike, too.

I Graduated!

Today was my very last swimming lesson. My wonderful coach pronounced me graduated! My freestyle is now in pretty good shape, and I can even kind of do the breast & back strokes! I feel a lot more comfortable in the pool, and am ready to keep at it! I just wish I had my own lap pool in the basement, but for some reason, the architect refuses to put one in for me.

I know that if I can keep at it (which I will!) I can shave a significant amount of time off my swim in the sprint triathlon I’m doing in June.

I have always enjoyed swimming, but because I never lived in a town with a pool, I really didn’t get a chance to practice much growing up. My technique wasn’t very efficient. I was going slow and getting tired! Now I am a faster swimmer and a more efficient swimmer! Now that I have my technique down, I am going to start working on endurance (not as much speed, as I think that will come).

And now that I’m such an awesome swimmer, I am expecting that, any minute now, I will look like this.

Excuses, excuses….

As an athlete, or a weight loser, or even just a relatively casual worker outer, you often hear that there are no real excuses for skipping workouts. For ever excuse offered, there is a counter.

But, I am here to tell you that there are real, valid excuses for skipping a workout. Some of them are actual reasons, but some might not pass muster as reasons as opposed to excuses, but they are valid none-the-less.

  1. You think you might be injured. (Obviously if you ARE injured, you have to take time to heal.) So – assess. Are you injured, or just whiny? Will working out make you feel better or worse? Will this ‘possible injury’ give way to a real injury if you push it? It’s so much better to take it easy for a day or two than to be forced to take it easy for a week or two (or longer).
  2. If you’re sick. There were times during the last couple of months when I was sick and wanted to work out anyways, so I did. But, if you are sick, and you don’t want to, you don’t really have to. I know that it’s okay to workout if the sickness is neck & up, and you should take a break if it’s a chest thing, but honestly? Even if it’s just a chest cold, if you aren’t feeling up to it, take it easy on yourself. I think that running boosts immunity (up to a point, anyways; I’m always healthier when I’m training, but seemed to have a nosedive off the health cliff immediately post-marathon), but sometimes rest can do a world of good.
  3. If you really, really feel you need a day off, even though your rest day isn’t scheduled for another four days. If you’re having trouble functioning, SLEEP! Exercise can be exhausting, and most of us can’t go go go all the time. One extra day off is not going to eliminate any level of fitness.
  4. You are putting something else crucial in jeopardy. If you need to unexpectedly stay late at work to finish a project, you should do it & not worry about the workout. Although I occasionally fantasize about being jobless (and independently wealthy, natch) so that I can devote more time to working out, if you need your job to pay your mortgage and fuel your runs (not to mention pay for all those race entries), it’s okay to stay late. Same thing if it’s a relationship that needs you – whether friend or romantic. If a friend really needs a shoulder, skip a workout be there. If your SO stops even planning on seeing you for dinner, maybe it’s time for a date night instead of a running night.
  5. Just because. Honestly – if you aren’t skipping workouts left & right, and don’t have a handy excuse grab bag always at the ready, sometimes it’s okay to just skip a workout because you don’t feel like it – just don’t make it a habit.

So – if you’re wondering if it’s okay to skip a workout, the answer is OF COURSE it is. Sometimes. When it stops being fun, then take a mini-break. Do something different. Try something new. Remember why you started in the first place. And then, get right back into it.