A Surprising Five-Point-Three

Run: 5.3 miles
Location: Astoria Riverwalk West End + 16th Street
Time: 8:45 am
Temperature: 42 degrees
Weather: Cloudy and Mild, but then the sun came out!

Notes:

Today was the best run in a while. I am finally not super sore from last week's "bootcamp of cross-training" that I put myself through. What can I say that was different about this run(and made it so spectacular)? Well the weather was much better this morning. No wind, no ice, just mild temps. And on my way back the sun came out...oh how I miss the sun when it is cloudy for days on end!

I reorganized my playlist so I have some calmer, yet inspirational music to warm-up to then right as it is time to get started, my pump-it-up music starts. Then as I hit the tail-end of my workout I have some great push-through-it music that really kept me going today. Definitely makes a difference. I used to scroll through my music searching for the right song mid-run. that doesn't really work with an iPhone way up on my upper arm.

I attacked 16th street hill pretty well which really tested my lung capacity. I felt borderline asthmatic at the very top, but just for a few seconds. Swimming helps with this by the way, maybe I can work it in every now and then?

Last-but certainly not least- I ran my longest run so far today! It was another silly mistake on my part, underestimating the mileage again. Instead of 4.5 and change, my run was 5.3 miles! Woop!!

And a quick P.S....it's time for new running shoes. I don't know how old mine are or how much mileage they have taken but I can tell that I have worn down the inner soles and I have noticed that the mesh upper flexes way too much like it's stretched out. Time for new shoes!

That's How I Roll!!

I have had a few people ask me what I mean when I say I "roll out my muscles" and since I have had really positive results with this I thought I would share. My brother is a personal trainer in Texas and he showed me how to do it but I found these two videos which I think are an excellent help and I like to refer back to them from time to time myself. Happy rolling!


 

Cross Training Overload and a Cold, Cold Run

This week I finally got some cross training in. Tuesday and Thursday I hit the gym, did a little cardio warm up then hit the weights. Thursday was the day I had designated to try this new yoga class at the local rec center so I finished up my strength workout and walked over for it. The yoga class was insane! It was vinyasa so always moving and while there was a lot of great stretching, it was all combined with dynamic strength moves that kicked my butt! Funny me, I had gotten up this morning figuring I would to some strength training then hit a "relaxing yoga session". Oh how naive I can be sometimes ;) I was so ravenous by the end that I almost made a bee-line for McDonald's for a cheeseburger value meal. I was a good girl though and I ate my lunch instead. But lesson learned! Last night my butt was so sore (partly from my hill workout the day before) that I was icing and rolling through the agony of overdoing it.

Today's run:

Run: 4 miles
Location: Astoria Riverwalk West End
Time: 8:15 am
Temperature: 31 degrees and freezing!!
Weather: Foggy and windy

Notes:
I woke up still so sore today so I spent a little more time warming up, stretching, and just getting the range of motion going in my legs. I switched out my running ball-cap for my headband with ear covers and I remembered my black gloves. I also gave myself a break and parked at my run route instead of forcing myself to run back up the huge hill to where my car is usually parked at school.

The run started out pretty good, wind at my back, just plugging along feeling strong. But once I hit the out-and-back point and had to face the wind I just about froze. I felt like I was hitting a huge ice-block-wall! I walked some to give myself a break since I have been so sore, but overall I just wanted it to be over so I kept running (which gets it over faster). I did not enjoy running back. As soon as I climbed into my car, I cranked the heat and guzzled down a chocolate protein shake that I had made that morning for myself. What a treat! My face unthawed, eyes unglazed and I headed back to school to get ready for class (shower, get dressed, dry my hair, etc.)

A bummer realization hit me though once I'd stepped out of the shower (which was glorious by the way, nothing like a hot shower on a day like today!). I had forgotten every undergarment possible. No bra, no undies, no socks. What the heck?!? There have been days where I'd forget one and I usually have back-ups in my locker (note taken) But how had I managed to forget all three?!? I laughed it off and dressed as so not to make it obvious that I was all commando underneath. Today was one of those days I was actually thankful I have no boobs. LOL I don't think anyone noticed.

Tomorrow is a rest day. I will do my long run on Sunday instead. My poor body is so sore I need a day to recover!

If you run...you are a runner. Period.

The other day I heard a disheartening story from a runner friend of mine. She had just accomplished an amazing feat and finished her first marathon! She had run with her brother and they had just sat down to lunch after the race, basking in the afterglow of their accomplishment. Her brother ran into a guy who saw his medal hanging around his neck and the guy struck up a conversation with him. It went like this:

Guy: “Was this your first marathon?”
Brother: “Yes.”
Guy: “How long did it take you?”
Brother: “A little over 6 hours.” (his time was 6:10 or something)
Guy: “Wow…that’s a long walk.” Chuckle chuckle.
Brother: “…well, have a great day.” *Walks away*

When I read about that I was so mad I could spit nails! What a nerve! And not just the arrogance but the fact that the guy said that right after they had finished their marathon! He totally rained on their parade!! It got me to thinking about any negative experiences I may have had as a runner. I haven't experienced anything quite so demeaning as my friend's brother did but I do remember distinctly having a friend of mine tell me that my 3-miler "didn't count" because I had walked a little to recover on the hilly parts. It was so belittling! What gives people the right to judge others' running ability or accomplishments? I'll tell you...

Nothing.

Every achievement we cover as runners in reality is a personal feat, one that no one can take away from us. But there might be times when you have to shake off irritating folks who seem to have no other lot in life but to tear others down. It's sad, but it's true. And we all know that it actually comes from their own insecurities. So don't listen!

Whatever you do as a runner, don't let anyone tell you that you aren't amazing! (Even if they can run a 2:30 marathon, it does not give them the right!) Just the fact that you get up every day, lace up your running shoes and pound pavement is a huge accomplishment! Running is hard; no matter how fast, how far, or if you take walk breaks. So that means that you win! The only ones who lose are the jerks who cut you down. Here's a cool quote:

And I'd like to add, "There is no one that you need to impress, and you don't need 'running approval' from anyone."

Just run.

Run for YOU.

Running Playlist

My running playlist (in-progress)...really keeps me going!!

(alphabetical by artist)

Abby Merkel, Chin Up
BarlowGirl,  Beautiful Ending
BarlowGirl, Open Heavens
BarlowGirl, Come Alive
Bill Conti, Gonna Fly Now (Rocky Theme)
Black Eyed Peas, I Gotta Feeling (Aaron's favorite song)
Blue Oyster Cult, Don't Fear the Reaper
Brooke Fraser, Something in the Water
Cee-Lo and Jack Black, Kung Fu Fighting
Cold Play, Viva La Vida
Christian Aguilera, Fighter
Hot Chella Rae, Tonight, Tonight
Kasbian, Club Foot
Kelly Clarkson, My Life Would Suck Without You
Nickleback, If Today Was Your Last Day
Pit Bull, Give Me Everything (Featuring Ne-Yo, Afrojack and Nayer)
Queen, Another One Bites the Dust
Rihanna, We Found Love
Santana, Smooth (Featuring Rob Thomas)
Shakira, Hips Don't Lie (Featuring Wyclef Jean)
Skillet, Awake and Alive
Van McCoy, The Hustle

4 Rocking Miles-Rolling Hills Route

Run: 4 miles
Location: Irving St Route with Rolling Hills
Time: 8:15 am
Temperature: 44 degrees
Weather: Lots of Fog

Notes: Great run! Today was the first day that I timed myself. I made the 4-mile trek in 37 minutes, an average of 9:15 minutes per mile. Not bad, especially considering some of the killer hills! (By the way, I added a link to the pace calculator that I use on the links box on the right-hand side.) This run felt so great! I have an iPhone now and added some new songs as well as old favorites and I rocked out! It was so fun!! I know that having and iPod helps me. I can't hear grunts, gasps and deep breaths and I just go for it! I totally destroyed the hills! Nothing better than working hard on a run. And lucky me, I escaped the rain, which held out until my last 5 minutes which was cool.

Five Miles Monday

Run: 5 miles
Location: Astoria Riverwalk West End, then 17th Street Hill
Time: 8:15 am
Temperature: 35 degrees
Weather: Lots of Fog

Notes:

Well, it's still really cold (naturally...I mean it is January!). Last night I got on weather.com to see if I'd be trudging along in the rain today and gladly I saw that the forecast did not call for rain! Woop! As I drove over to Astoria I had a lovely, clear view of the sunrise, which really lifted my spirits. Then I crossed the bridge into a superthick fogbank and the sun was swallowed up. What a downer! Oh well, I went into my run with a "don't think, just run" mentality and thanked God it wasn't raining. The hills were icy so I decided to just walk down the hill instead of drive (and lose my great parking space by the gymnasium). I did 4.5 miles of flat then made the added .5-mile trek up the hill. I will admit, I had to walk the last block. Those Astoria hills are not kidding!

The run went well. I challenged myself and started at a faster pace to see how long I could hold it and turns out I held it to the end! I really need to start timing myself. Thanks to my new iPhone I will be able to do that from here on out! I will also have an iPod to listen to which I'm really looking forward to!

Next post I will share my playlist(which I will probably update periodically)...