So for some time I have been meaning to write a little mention to this woman who I have observed in Warrenton. I don't know her personally, or at all. But I do know she rocks!
Some time months ago I randomly noticed this woman who walked really slow most days at the same time every day that I had to drive through Warrenton. I have seen her in different places on her route, which probably caught my attention most because she has got to walk at least 3 miles every day. I really started noticing when I saw that she carries an umbrella and walks several miles. This woman doesn't let anything keep her from getting her daily walk! As the months have gone by I have noticed that she has gotten faster and faster. She walks like she owns the place! Then...
The other day I saw her jogging. So awesome. In the last 6 months or so she has gone from limping along to jogging confidently! I had to hold myself back from honking and rolling my window down to cheer her on. Here is this woman who has no clue that I have observed her but yet she inspires me so much! Maybe I should tell her sometime, if she will slow down long enough :)
Thursday, March 22, 2012
Wednesday, March 21, 2012
Testing out the new Nike+GPS on 4 hilly miles
Run/Workout: 4 miles/Hills
Location: Irving St.
Run Time (if applicable): 37:58, 9:40 average splits (7:30 fastest, 11:30 slowest)
Run Start: 8:15am
Temperature:43 degrees
Weather:cloudy with patches of blue sky
Notes:
Yesterday I took a much-needed rest day. Today I felt great! I finally got back out on the actual road. I used my treadmill all last week, partly because the weather was extremely awful (hail, snow, wind, freezing) and partly because it was all my schedule would allow. It was also in part to the newness of the treadmill. But it felt so great to be back outside! Nothing beats a great run outside. I missed this route and I haven't ran it in a while. It was like seeing an old friend ;) I am thankful it didn't rain and there was no wind.
At this point I am not expecting sun anymore :( Let's face it, its Oregon in late winter/early spring...the weather kind of sucks. I try not to complain and I take Vitamin D and sit in front of a S.A.D. lamp which all help. I think a vacation would help the most...to some place sunny like Florida :) But back to running...
I'm loving my compression socks. My calves and shins have never felt better! It's amazing really. I would like to get more colors, or at least a few pairs so I can alternate them and wash them more often. Most of all I found myself just saying over and over again in my head, "I am so thankful" because my body feels healthy and strong and I got to go for a run today. I never want to take that for granted because it doesn't take much to get injured and you get stuck sidelined! So today, I was very thankful to be running :)
I downloaded the Nike+ GPS app and tried it out today. It's pretty cool and I guess it is much more accurate than the regular Nike+...but I'm not sure. The regular Nike+ chip in your shoe costs more-around $20 at the outlet store-while the GPS app is only 1.99. The Nike+ tracks the shoe chip while the GPS tracks your iPhone...I'm not sure which one I like better. The Nike+ GPS is a bit flashier and includes your route and info including pace. It's pretty cool and I like it. Both have great voice notifications which I like. Today the Nike+GPS included a congratulations from Shalane Flanagan :) I like hearing the miles countdown in my head.
I wasn't sure if there was a difference in distance accuracy between the two apps. Today I was only clocked at 4 miles, and last time the same route brought me 4.5 miles. I guess it isn't a huge deal, but to me it is since I am tracking my mileage all year and I want it to be accurate. Mostly, I do not want to short change myself and say I ran further than I actually did. I'm thinking the variations are coming from the switch-backs from when I cross the road, and not so much the accuracy of the apps. It is very easy to add .5-1 mile when you cross the road a dozen times, depending on the length of run. Come to think of it, I stayed on one side of the road a lot today and may have crossed the road 2-3 times and I usually do it a lot more for whatever reason.
If you read my blog and have any experience with either of the Nike apps, will you give me your feedback? I would love to hear what other people would have to say about them!
Monday, March 19, 2012
Health Class Run. Where's the Sun? Races are Fun :)
Today I had a timed 12 minute run for my health class inside in the gymnasium. Obviously it was horrible timing being right after a race, but I got through it. I didn't do as well as I did for the pre-test 10 weeks ago even though I've improved. My body protested, naturally. I didn't even expect to do well and 8:07 per mile was pretty good! After the run, I walked for 30 minutes to shake out my legs.
I guess I don't have much to say today. My legs are sore after running again today. Earlier I was feeling pretty much fine, but I saw first-hand why you are supposed to take a rest day after an all-out effort. I'm exhausted! Tonight will be stretching, rolling and tomorrow will be a rest day for sure!
On another note, the weather sucks here in Northern Oregon! When it's not raining, it is socked in and cloudy, and we've been even getting a lot of snow flurries and hail. It was cool the first 2 days or so and now I'm just depressed. I. NEED. SUNSHINE. I'm pulling out my S.A.D. light. And I am more thankful now than ever that we have a treadmill.
On a positive note, I can't wait to find another race. They are so fun! I really don't have a lot of time to do them and I'm thankful when they are close-by but that doesn't really happen too often. I'm looking at possibly sneaking over to Portland with friends April 21st for the Earth Day 5K. I think that would be an overall fun event.
Sunday, March 18, 2012
2012 Portland Shamrock Run Race Report
Woohoo! I have officially completed my first race of the year! What an awesome feeling! I knew this race would catapault me into so me serious race training, and it did! I can't wait for the next race!
My Shamrock Run adventure started the night before the race. We didn't get a campground spot early enough so I put the feelers out and found a friend to carpool with. The night before, I laid everything out so that the early wake-up time would be simple and I could just roll out of bed, get dressed, make coffee and load up. I pulled together a cute St. Patty's Day outfit. Nothing new, just a bunch of stuff I already had.
Crystal and I prior to our 8K race:
The 15K had a delayed start due to Amtraks running over the course and they were starting runners in waves by pace(I think). After the 15K runners had all taken off it was our turn to get lined up! I found the 8-9 minute mile pacer and gathered with that group. Crystal hung back to wait for another of her friends who was bringing her race bib.
The race itself went well. I went out hard knowing it was only 5 miles and that I could hold a good pace for that long. I had trouble catching my breath at times but for the most part felt really good. There were quite a few people and that was a challenge but that is to be expected in a race the size of Shamrock.
Sometime around Mile 3 I got a minor sideache and had to work through it with breathing and slowing my pace a bit. Thankfully it subsided around Mile 4. Once I passed that last mile marker I knew that one mile left mean only one mile left to cut as much time as possible. Unfortunately Mile 4 also included the only hill, but thanks to hill training I took it ok. I wasn't fast, but I also didn't walk. Once I got to the top of the hill there were two signs. One said <----5K/8K, and the other said ^15K (meaning keep going up the hill). All I remember thinking was how bad I felt for those poor 15K runners who had to pass the turning point knowing that the shorter races were done but they still had more hill! After the hill I knew from checking the course map that there wasn't much left and the Finish was just around the corner. I started down the hill then watched a few people blaze by me before it clicked that I should take the hill fast. So I went all out down the hill then sprinted around the corner where I could hear the announcer at the Finish line. Glorious finish! :)
I clicked my Nike+ off and high-fived some strangers, then proceeded over to get some water and receive our checked bag. The 15K runners got some great medals! I think I need to get a new medal soon :)
Apparently I did quite a bit of weaving in and out of people...enough in fact, to add roughly half a mile!
The official Shamrock Results were:
Melanee Berman, Age 30, 8K, 41:41, average pace 8:24 per mile
I was 57th out of 883 in my age division (30-34), and 264th out of 4070 overall women.
I am a math person, I like to do the math. That means that for the 8K, considering women in my age division, I finished in the top 6%! Out of overall women, I also finished in the top 6%! Wow, that really boosts my confidence. I am glad I like math :)
I am happy with both results! This pace in a race this long is really good for me, and I love that I can see from my Nike+ precisely how fast I was actually going(even though it doesn't "count" per say). And the good part is that considering this was my first time running an 8K, I PRed! :)
My Shamrock Run adventure started the night before the race. We didn't get a campground spot early enough so I put the feelers out and found a friend to carpool with. The night before, I laid everything out so that the early wake-up time would be simple and I could just roll out of bed, get dressed, make coffee and load up. I pulled together a cute St. Patty's Day outfit. Nothing new, just a bunch of stuff I already had.
0445 came really early. The good news is that while I had a little trouble falling asleep, I actually slept really well. It must be our new bed. Usually I wake up ten million times the night before a race, but I slept great! I got up, got dressed, braided my hair and washed my face, brewed some coffee and off I went! It was cooooooold. I met Crystal at Safeway at 0515 and we headed over Hwy 30 to Portland. Along the way we stopped briefly at Exit 21 S to get water and snacks and take a potty break at Starbucks. We arrived in downtown Portland around 0715, parked in a nearby parking garage and hoofed it down to the race start. It was SO COLD!!! Forecast had called for rain and possible snow so we had bundled up and anticipated an adventure!
We met my other runner friend who had graciously saved my butt and picked up my packet at the Expo days prior and after a quick hug and "good luck" (they were running the 15K) we parted ways. I hate those quick exchanges but there was no time to chat! After that Crystal and I hit up the bag check and then port-a-potties. It was turning out to be a pretty morning and the sun even peaked out for a few minutes.
The 15K had a delayed start due to Amtraks running over the course and they were starting runners in waves by pace(I think). After the 15K runners had all taken off it was our turn to get lined up! I found the 8-9 minute mile pacer and gathered with that group. Crystal hung back to wait for another of her friends who was bringing her race bib.
The race itself went well. I went out hard knowing it was only 5 miles and that I could hold a good pace for that long. I had trouble catching my breath at times but for the most part felt really good. There were quite a few people and that was a challenge but that is to be expected in a race the size of Shamrock.
Sometime around Mile 3 I got a minor sideache and had to work through it with breathing and slowing my pace a bit. Thankfully it subsided around Mile 4. Once I passed that last mile marker I knew that one mile left mean only one mile left to cut as much time as possible. Unfortunately Mile 4 also included the only hill, but thanks to hill training I took it ok. I wasn't fast, but I also didn't walk. Once I got to the top of the hill there were two signs. One said <----5K/8K, and the other said ^15K (meaning keep going up the hill). All I remember thinking was how bad I felt for those poor 15K runners who had to pass the turning point knowing that the shorter races were done but they still had more hill! After the hill I knew from checking the course map that there wasn't much left and the Finish was just around the corner. I started down the hill then watched a few people blaze by me before it clicked that I should take the hill fast. So I went all out down the hill then sprinted around the corner where I could hear the announcer at the Finish line. Glorious finish! :)
(photo taken later)
I clicked my Nike+ off and high-fived some strangers, then proceeded over to get some water and receive our checked bag. The 15K runners got some great medals! I think I need to get a new medal soon :)
Here were the results of my Nike+:
Apparently I did quite a bit of weaving in and out of people...enough in fact, to add roughly half a mile!
The official Shamrock Results were:
Melanee Berman, Age 30, 8K, 41:41, average pace 8:24 per mile
I was 57th out of 883 in my age division (30-34), and 264th out of 4070 overall women.
I am a math person, I like to do the math. That means that for the 8K, considering women in my age division, I finished in the top 6%! Out of overall women, I also finished in the top 6%! Wow, that really boosts my confidence. I am glad I like math :)
I am happy with both results! This pace in a race this long is really good for me, and I love that I can see from my Nike+ precisely how fast I was actually going(even though it doesn't "count" per say). And the good part is that considering this was my first time running an 8K, I PRed! :)
Immediately following the race, I started to freeze so I grabbed our stuff, changed into my new (awesomely green!) Shamrock shirt and bundled back into my fleece and jacket. There was free chowder and appetizers for runners and a really great band for entertainment. Overall it was just sooo cold.
Thursday, March 15, 2012
I'm Such an Airhead Sometimes...
What can I say? Today was one of those days I DID NOT feel like running. I mean, I would have rather taken a nap or brewed a cup of coffee than jump on the hamster wheel. But nonetheless, I found myself this afternoon with some time and it dawned on me that a run would probably be a good idea. I've got the Shamrock 8K (4.95 miles) this weekend so I want to keep the blood flowing through my legs early on this week. Friday and Saturday I will rest. (Oh...that's tomorrow...I just realized that. Yes, I'm feeling like the biggest airhead today).
I realize my last 3 runs have all been treadmill, and no it's not because I'm a wimp and can't handle the crappy weather we've been having. I have run in crappy weather before, and I'm sure I'll run in crappy weather again. The weather has definitely been crappy here lately. But while the newness of the treadmill is gleaming, I'm going to take advantage of it. I think time of day is significant too...mornings you will find me running outdoors (kids in school), but afternoons I will most likely be in my garage because while I would love to run with my jogging stroller, my 6-year-old fights me because he says it is too "babyish" and he wants to ride his bike. He's soooo slow and can't go 3 miles yet so...the treadmill is a lifesaver in the afternoons.
The airhead moment was this...as I was going along in my run, I checked my Nike+ and it read 1.9K...my O2 deprived brain read 1.9 miles...so here I was all excited. "Woohoo! I'm flying along!" I thought. So I vamped up the speed and went for it for the "last half of my run". It wasn't until I reached the 3.1K that I realized, "OMG I still have 1.9K to go! I'm such a dummy!" Naturally the push had sort of depleted any glycogen stores in my muscles so I slowed it way down so I could make it the rest of the way. It is kind of funny...but a lesson in what NOT to do in a race! LOL
What, When, Where?
I have been analyzing races and stuff in my head this morning.
First, I have the Shamrock Run in Portland on Sunday (running the 8K) and I have been checking the weather. I hate Oregon this time of year. It has been stormy and rainy for like a week straight now and it does not look to let up at least as far as the 10-day forecast tells :( We live on the coast, and a lot of the time Portland will give us a respite from the weather. But not with this storm...and yes, Sunday it appears it will be rainy :(
I still really want to run the Shamrock bad because I missed the first run I wanted to do this year. I have the Rock n Roll Half Marathon in Portland in May, and I need the Shamrock to catapault me into training for the half marathon.
Speaking of training, I am not following a training plan anymore. I did too much too fast with the Hal Higdon one and I don't like the low mileage weekly runs followed by a crazy long weekend long. I'm searching for something more my taste. I feel like I need to let my body work up to the mileage more. For example, if I have a 10-miler up ahead, I would like my body to be pretty used to about 6-milers. I have been there before and it is a comfortable place. Otherwise I personally begin to break down. And with that thought, I would like to add when you don't see a workout post from me, it is most likely because I am cross-training. I am cross-training about the same number of days a week that I run with a 3/3/1 ratio (3 runs/3 cross-train/1 rest). Cross training is usually the elliptical, a long walk, yoga, weights...and I am looking into some higher intensity classes such as boot camp and spin.
That being said, I am in good shape, I showed a few weeks ago that I can run a 9-miler and survive quite well if that were the case for a race. I would just have to suffer some aftermath.
So I have decided to kick the Newport Marathon off of my race schedule in order to give myself more time to properly train for the marathon I want to complete this year. It may end up being Portland, who knows? It turns out there are quite a few to choose from so that is not a problem. I also added a few smaller/close-to-home races that I know I will do this year as well.
First, I have the Shamrock Run in Portland on Sunday (running the 8K) and I have been checking the weather. I hate Oregon this time of year. It has been stormy and rainy for like a week straight now and it does not look to let up at least as far as the 10-day forecast tells :( We live on the coast, and a lot of the time Portland will give us a respite from the weather. But not with this storm...and yes, Sunday it appears it will be rainy :(
I still really want to run the Shamrock bad because I missed the first run I wanted to do this year. I have the Rock n Roll Half Marathon in Portland in May, and I need the Shamrock to catapault me into training for the half marathon.
Speaking of training, I am not following a training plan anymore. I did too much too fast with the Hal Higdon one and I don't like the low mileage weekly runs followed by a crazy long weekend long. I'm searching for something more my taste. I feel like I need to let my body work up to the mileage more. For example, if I have a 10-miler up ahead, I would like my body to be pretty used to about 6-milers. I have been there before and it is a comfortable place. Otherwise I personally begin to break down. And with that thought, I would like to add when you don't see a workout post from me, it is most likely because I am cross-training. I am cross-training about the same number of days a week that I run with a 3/3/1 ratio (3 runs/3 cross-train/1 rest). Cross training is usually the elliptical, a long walk, yoga, weights...and I am looking into some higher intensity classes such as boot camp and spin.
That being said, I am in good shape, I showed a few weeks ago that I can run a 9-miler and survive quite well if that were the case for a race. I would just have to suffer some aftermath.
So I have decided to kick the Newport Marathon off of my race schedule in order to give myself more time to properly train for the marathon I want to complete this year. It may end up being Portland, who knows? It turns out there are quite a few to choose from so that is not a problem. I also added a few smaller/close-to-home races that I know I will do this year as well.
Tuesday, March 13, 2012
Mental Endurance and 4 Miles
Notes:
What a weird last few weeks it has been. A lot of the time, running as been the very last thing on my priority list, other times it has been the one thing I want to do most but just can't get to. The weather has been all over the place, as has my schedule. Finals are next week so I've been dealing with a serious juggling act. Somehow I have managed to run in the evenings (my least favorite time of day to run) and on a treadmill at that (typically my least favorite place!) But nonetheless...I run. :)
I am enjoying the treadmill, I have to admit it. Today I ran without my compression socks and what do you know?? My calves didn't burn. Perhaps compression socks will be a recovery thing for me, at least the ones I have. Perhaps if I get some that compress just a little less, I can wear those while running. Or maybe the key is just to alternate days I wear them with days I do not.
Today I still had not gone out and bought new earbuds. See in the last few weeks I have gone through the three pairs that were laying around the house. The first pair just ended up lost and gone forever, and the last ones two different children managed to break on two separate occasions. *sigh* So I had no music, but that's ok. I still synced up my Nike+ and went for it. One benefit that I have learned is that it forces me to push myself mentally. With no distractions, I am forced to really pay attention to how my body is feeling, and to continually think good thoughts. I think it is a good practice because as you know, so much of running is mental.
I like this because it's so true whether you are on a beach somewhere or just on the treadmill in the garage :)
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