Goal Work - In the end, it's not going to matter how many breaths you took, but how many moments took your breath away- shing xiong
Well I read about how the best runners average 180 steps per minutes; that is 90 steps per foot. I guess they maintain the same cadence if they are going fast or slow. They go faster if they take a longer stride. I tried concentrating on taking quick (in my case short) steps and it really did make me go faster with less effort. Less effort is the operative word. In the past when I wanted to go faster I would power run trying to heave myself forward. I like this method better. So I started counting steps in my head and was about to shoot myself after a mile of that. I downloaded a metronome to my ipod and that helped a bit. The first time I used it my running really picked up while doing my speed work. My 10K run was also improved, but I still wanted to shoot myself after the run. I then looked for music with a higher BPM (beats per minute) and totally overhauled my ipod and intersperced metronome beats with the music.
I added Eminem's "Lose Yourself" at 171 BPM.
I also added Billy Joel's "We didn't start the fire" which is a bit slower at 148 but good enough for me to start to acclimate to the higher cadence.
I added Black Eyed Peas 158 "Pump It",
I added Outkast's "Hey Ya" at 160 BPM,
I added My Chemical Romance's "I'm not okay" at 180 BPM.
I added Ricky Martin's "Livin' La Vida Loca" at 180 BPM
This Sunday when I ran my 10K with the music my times were a little down, but I don't think it was statistically much different so I want to give them a little more of a chance. I decided today to do my speed work with no music at all . It was a complete failure. I just need music when running around and around an oval.
While looking for the BPM of songs, I came across a number of sites including this site which lists music with different BPM's This is something I may soon be putting on my ipod.
I still have not yet decided if I will run the Lighthouse 10K with or without music. No matter what I will be concentrating on getting my foot out quicker.
P.S. What are your favorite running songs?
Awaken: 08:15AM MIT: Working too much - Try to do some house cleaning
GoalWork: It is easy to get a thousand prescriptions but hard to get one single remedy. ~Chinese Proverb
Faster tip #1 Creatine
Creatine is probably another way to piss good money away but hey when you are desperate a pill is such an easy thing to prescribe.
Creatine is a naturally occurring amino acid (protein building block) that's found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is converted into ATP, a major source of energy within the human body.
Sounds like what I need! I also found that in theory being veganish does make me more susceptible to having low amounts of Creatine. Half of the creatine in our bodies is made by our liver, kidney and pancreas, and the other half the creatine in our bodies comes from food we eat such as lean red meat and fish.
One study even showed that Creatine could help cognitive function in vegetarians.
So if I don't get faster maybe this supplement will help in other ways.
Goal Work: “What goes around, comes around” - Proverb
Today was my first day of "speed work". I went to the track and ran 4 laps as fast as possible and then walked a lap (lap 1 10:16, lap 2 10:38; lap 3 10:38; lap 4 11:23).
I then ran 4 laps fast for me( 10:50; 11:04; 10:58; 11:19) , then walked a lap, and then ran a final 4 laps in an easy fashion (13:38; 12:30; 12:14; 12:06 -- nice negative split in that series).
You can see the first 5 laps here and the next 10 laps here
It felt good.
April 12 this "speed work" as well as group sessions will be supported by Mid Hudson Road Runners Club.
I participated last year and enjoyed it although I don't think it made me any faster. I do think it help me maintain consistency and probably stopped me from getting slower.
Gratuity: The first bird's egg of the season laid during a snow storm on the first day of spring; hopefully lots of baby house finches this season to bless me. It was a wonder watching the flock put the nest together and two birds who appeared mated hovering around the nest. Now one blue egg sits in the nest.
Goal Work: "Hope is the thing with feathers
That perches in the soul,
And sings the tune without the words,
and never stops at all." - Emily Dickenson
1) Take some Creatine
2) Work on Cadence (180 foot turnovers a minute).
3) Back to my track speed workouts (although I am not sure if they really ever helped).
4) Compression Socks.
5) Find a friend who is a little faster and run with her on a weekly basis (you know who you are).
6) Start working my core on a regular basis.
7) Get some foam rollers
8) Ice Baths
9) Hills
10) Since I need an even number I need to add one more item. Suggestions please!
I know some of your purist who run fast naturally think I am crazy but believe me if you were me you would do the same thing.
Gratuity: Frozen meals; In the summer I cooked extra and froze the meals. Now I get a surprise each lunch and dinner. Very fun.
Goals: The reason we race isn't so much to beat each other, he understood, but to be with each other. - Christopher McDougall
I just finished the book "Born to Run: A hidden Tribe, Super athletes and the Greatest Race the World Has Never Seen." by Christopher McDougall. It was right in sync with my running mentality at the moment. Very inspirational and a quick read. The author entwines the story of a few big races with his own journey from an injury prone runner to a 50 to 100 mile ultra-marathoner and the whole time sprinkling scientific suggestions on why we were all born to run. If you are into running, you really should read this book.
I learned about the Tarahumara tribe of runners in New Mexico who inspire all with their love of running.
I learned that ultras are one sport where women commonly beat men.
I learned starting at age nineteen, runners get faster every year until they hit their peak at twenty-seven. After twenty-seven, they start to decline but don't have to regress to the speed they were when they were age nineteen until they are in their sixties. Yes you heard correct. A person in their early sixties could conceptually beat their nineteen year old self.
I learned that Ultra-marathoners are often vegetarians. By basing their diets on fruits, vegetables, and whole grans, they derive maximum nutrition from the lowest possible calories so the body isn't forced to carry or process any useless bulk. Vegetables, grains, and legumes contain all the amino acids necessary to build muscle from scratch.
I learned we are the only mammal that sweats from ouf skin and not ouf mouth and that is why we are the ultimate runners. We can outlast any mammal in running a distance race.
The book has me questioning my heel-to-toe ways and thinking of tackling minimalism again.
Some other passages from the book that I really enjoyed.
Something odd began to happen: as the runners got slower, the cheers got wilder. Every time a racer struggled to the finish ....they immediately turned around and began calling home the runners still out there.
"You were amazing," Scott said. "Yeah," I said "Amazingly slow.". It had taken me over twelve hours, meaning that Scott and Arnulfo could have run the course all over again and still beaten me. "That's what I'm saying," Scott insisted. "I've been there, man. I've been there a lot. It takes more guts than going fast".
but maybe (to paraphrase Bill Clinton) there was never anything wrong with Jenni that couldn't be fixed by what's right with Jenni.
If you don't have answers to your problems after a four hour run, you ain't getting them.
"Think easy, light, smooth, and fast. You start with easy, because if that's all you get that's not so bad. Then work on light. Make it effortless like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing you work on making it smooth. You won't have to worry about the last one-- you get those three and you'll be fast" - Caballo
Lisa Smith-Batchen talks about exhaustion like it was a play pet. "I love the Beast," she says. "I actually look forward to the Beast showing up because every time he does I handle him better. I get him more under control." You can't hate the Beast and expect to beat it; the only way to truly conquer something, as every great philosopher and geneticist will tell you, is to love it.
She liked to tell them that running huge miles in the mountains was "very romantic." Gotcha. Grueling, grimy, muddy, bloody, lonely trail-running equals moonlight and champagne. But yeah, Ann insisted running was romantic and no of course her friends didn't get it because they'd never broken through. For them, running was a miserable two miles motivated solely by size 6 jeans; get on the scale, get depressed, get your headphones on, and get it over with. But you can't muscle through a five-hour run that way; you have to relax into it like easing your body into a hot bath, until it no longer resists the shock and begins to enjoy it.
Relax enough and your body becomes so familiar with the cradle-rocking rhythm that you almost forget you're moving. And once you break through to that soft half-levitating flow that's when the moonlight and champagne show up: "you have to be in tune with your body, and know when you can push it and when to back off," Ann would explain You have to listen closely to the sound of your own breathing; be aware of how much sweat is beading on your back, make sure to treat yourself to cool water and a salty snack and ask yourself, honestly and often, exactly how you feel. What could be more sensual than paying exquisite attention to your own body? Sensual counted as romantic, right?
Awaken: 08:00AM (Spring forward...Yuk) Yesterday and Today's MIT: Getting out of the habit but still went to Karate and cleaned the cat litter. Choices: Not so good: two bagels; Good: An orange for dinner.
Goal Work: "Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live you life to the fullest potential, and fight for your dreams" - Ashley Smith.
Today I did my first outside run and I was a bit disappointed. I had hoped to do a 12:00 mile pace but I was unable to do it. Funny how I told myself to go faster and it just did not work. I sometimes think I should get a trainer. I took 1 hour and 15 minutes to complete my 6 miles but I had breaks between each lap. I guess the next goal should be to do 6 miles in 1 hour and 15 miles without any break.
The link below shows all details associated with my workout.
I did take an ice bath after my run. I also used my Asics for the first 4 miles and then changed into my Nike Free's for the last two miles. I seemed to fly in my Nike Free's for Mile 5 but then crashed for Mile 6. I really did not feel that exhausted after the run but I just could not go faster during the run.
I most say I really like the Garmin and I think as I use more features it will help me train. It is easy to see my pace. Now I just have to figure out how to speed up when I see my pace falling off.
Today Allen and I went for a 16 mile bike ride on the Hudson River Rail Trail. It felt great. We then went to the bike store and got the mountain bike tuned up, a bike helmet for me, and a new seat for my road bike.
During the bike ride I also used my new Garmin 305. For those not familiar with a Garmin, it is a GPS enabled watch that gives you all the information you wish to know about your running or cycling event. You can easily see you distance, route, splits etc. I hope to use it tomorrow for my first outside run of the year. Check out the link below and you can see all the details of my 16 Mile bike ride on the Hudson Rail Trail.
Awaken:10:30AM (old habit creeping back) Yesterday's MIT - Not good. I am mostly upset that I did not run. I have got to get back into my running routine. My knee is feeling better but I think I am subconsciously afraid to re injure it. Today's MIT - Did not create any.
Choices: Great Bike ride but I ended up eating Hot Antipasto and some pasta at Longobardi's. My guess is that my calorie in and out was not toward the weight loss side. I need to figure out how to deal with exercise hunger better than that.
Gratuity: Grandmothers and knowing my history. Hopefully, I will be one someday. I wonder if I want to be called Grandma, Nana, or Memaw.
Goal Work: Life is like riding a bicycle - in order to keep your balance, you must keep moving. ~Albert Einstein
As I mentioned earlier, the training for the 42 mile trek :-) across NYC has started. Others on my team have decided to take spinning classes. I am sure you have heard of spinning classes which are also known as group stationary biking. I figured it is like doing treadmill work but with a group to motivate you. I don't belong to a fancy gym with such classes but I figured I could create my own gym. I have a stationary bike, I have a TV, I have a DVD player, I have a netflix subscription. Sure enough if I connect all the dots, I have a spinning class. Of course my stationary bike was upstairs and my DVD players was downstairs so my husband solved that by buying himself a BlueRay player for downstairs and giving me the DVD player for upstairs. Tuesday's will now officially become spin class day at my house.
Awaken: 08:00AM Yesterday's MIT: Excellent Job Today's MIT: Call Vet, Buy new cat litter, Laundry Salad:Breakfast,Lunch Fruit: Banana/Banana/Orange Water: Did not count
Choices: I went to the store this evening to my some groceries and my daughter asked me to buy her guacamole dip and chips. Unfortunately when I got home from the store I helped her consume them. Bad choice.
Gratuity: Birds of all types; With Spring approaching I am hearing their song and seeing more of their presence.
Goal Work:Make friends with pain, and you will never be alone - Ken Chlouber - Colorado miner and creator of the Leadville Trail 100.
As many of you know I am having problems with my knee. I gave it a two week running rest, but did a 30 minute fun run on Saturday and a long five mile run on the treadmill yesterday. I used my support shoes, I put on my knee brace, I ran heal to toe rather than trying Chi, and I took an ice bath. My knee is a bit sore today but not as bad as it was a few weeks ago. I don't plan to add my speed or hill work until it improves a bit. I figure this is the year of distance so I am going to concentrate on long slow runs figuring that will be less stressful on my knee than trying to pick up the pace.
One possible side effect of my knee treatment is that I lost another pound today. I am wondering if the ice baths I have taken the last two days have been the trick for that.
I am thinking of taking up my sister's advice and seeing a doctor. No surgery for me but maybe physical therapy will be helpful.
Awaken: 07:45AM Yesterday MIT - Too much IBM work. I did not get to my other MIT or to Piano. Missed Yoga because I got up so late but did a netflix instant yoga that was WAY to hard for me. Today's MIT - Tax Link, Transfer Money, Clean House
Fruit: Banana/Banana/Orange/Canteloupe/Orange
Salad: Breakfast/Luch/Dinner
Goal Work:Nothing taste as good a thin feels - unknown
I was very excited this morning as I had finally lost a pound. Maybe yesterday's ice bath worked. One of the first things I did in the morning was go to update my internet weight ticker and to my surprise and sadness, I noticed the last weight loss had been exactly one month ago. The air quickly left my balloon. I really need to step it up. One pound in one month is just not acceptable. I really want to be under 200 pounds by the April 16th 10K. I need to stop my excuses and get serious about my diet.
Found a great blog about staying thin while researching this entry. It is mostly filled with great practical advise about staying thin. Yes I am getting ahead of myself but I think the same advise for staying thin will help with getting thin. She inspired me with her dialog:
"I’m here to encourage and remind you, that “Nothing Tastes as Good as Thin Feels.” Because right after you eat that candy bar you have been wanting, or that high-fat, high-calorie cheeseburger and french fries, you are going to feel gross, and hate yourself, and probably gain a few pounds (or more, if you can’t stop). It’s just not worth it!"
Awaken: 09:30AM (not good....) MIT: Transfer money, IBM Work, Send Allen my tax link Yesterday MIT: I forgot about Piano but did everyhing else. Salad: Breakfast Fruit: Cantaloupe, Orange, Cantaloupe, Apple Water: Did not keep track :-(
Choices: After writing about how "nothing taste as good as thin feels", I still went to Beacon to try a Gourmet Poppy's Burger, Fries, and chips. I talked myself into it because I had heard great things about the place and I had just seen the owner of the store in the Food Channel show "Chopped". I convinced myself that if I did not go now by the time I got around to it the place could be out of business. This was not the best food for a dieter. It amazes me the stories I tell myself to justify my deeds. I feel like Dr. Jekell and Mr. Hyde.
I did my first training run for the 42 mile NYC bike tour. Allen and I rode 4.6 miles on the Hudson Valley Rail trail. Beautiful cool day; I was decked out in a hat and gloves. Bicycling over the Hudson river I was fortunate enough to admire the amazing ice flows starting to melt on this majestic river, enjoy the cacophony of the many other bikers, walkers, and joggers, and finally marvel at the beauty of the snow along the trail banks. I am so glad the town chose to plow this rail trail. I wish I had known there was a plowed rail trail earlier. It was an easy ride and I think the cool weather made it even more enjoyable. I was not sore (except for my burning butt) or out of breath even though I think I biked at a fair pace. I am ready to attempt 8-10 miles next week. Maybe next week I will do this trail twice, or go to central park, or maybe the Harlam Vally Rail Trail in Ancram to Copake Falls.
Awaken: 0800AM MIT: Clean House, Bike Ride Yesterday's MIT: ok Salad: Breakfast/Dinner Fruit: Banana/Pear/Apple/Orange Water: 1/1/1/1/1
Choices: Allen ate at McDonald's but I chose to only eat a few of his french fries. Good Choice.
Gratuity: My beautiful daughter that I love so much; She is a very wise and perceptive women. I thank her for giving me the push to start TaeKwonDo.
Goal Work:"Discipline is the bridge between goals and accomplishment" - Jim Rohn
"You put a great deal of effort into everything you do", exclaimed my TaeKwonDo instructor as he critiqued me after my form testing. I smiled inside and shouted out a "Thank you Sir!". I may be one of the older students and definitely the heaviest student in the class but I have shown persistence over the year as I have developed my skills. I am now a Blue Belt Recommended and have about a year left until I attain the rank of Black Belt Decided.
The best part of TaeKwonDo is that it forces me to attend every class. With two month testing cycles, I am afraid to miss one instruction or critique. So over the year , I have only missed a handful of classes. The discipline of TaeKwonDo overflows into other areas of my life and I have found myself settling into an exercise routine that has alluded me all these years.
Anyone having difficulty with exercise should find an exercise routine that has a hook that forces them to find the discipline to participate on a regular basis. It might be just something that you love, it might be to achieve a rank or excel in a competition or it might be because a friend or an entire team is dependent on your participation. I'd read this years ago but had never internalized it enough to understand the real significance of utilizing these tricks to achieve discipline. I need to find other methods to help me achieve discipline in other areas on my life.
Today's MIT: Try out Tofu Press, Clean House, Call Vet and groomer
Fruit: Orange/Cantaloupe/banana/grapes/kiwi
Salad: Breakfast/Lunch
Water:1/1/1/1/1/1/1
In my attempt to run faster and longer my body is getting very sore. Many have recommended a ten minute Ice Bath after a work-out. There are scientific reasons for why it works. So on Thursday after my 3 mile fun run I plan to take an official after work-out Ice Bath. I am very hopeful that it will help.
While researching Ice Baths (I love google), I found out that there is some evidence that Ice Baths are also good for weight loss. This is getting better and better.
Yesterday's MIT: Good Job except I did not get to my piano practice or 15 minutes cleanup. Today's MIT: Straighten House, Mail check to Binghamaton, Look into Bike Routes Fruit: Grapefruit/Cantaloupe/Orange/banana/apple Salad: Breakfast/Lunch/Dinner Water:1/1/1/1/1/1/1
Goal Work-Time is our most precious asset, we should invest it wisely. - Michael Levy
I am excited about a new time saving process I have adopted. With three dogs and three cats, it seems I am always running to the pet store. I buy specialty food that can not be found at the local grocery store. Every few weeks, I find myself hurrying off to the pet store to buy some food. Last time I went I was very upset because the supply at the pet store was very limited. My outrage turned to google where I found a website for a service called Pet Flow. They carried the food I use and I could set up a schedule were they deliver food every few months. The price was comparable (It seemed cheaper for the items I surveyed) and delivery was free. The items arrived at the door step a few days later. I am so excited as now I will no longer have to worry about acquiring food for the animals. Free time free time - something that always gets me excited.
Choices - Today I chose wisely again and I have to say the reality that I would be reporting on my choices made a difference in my behaviour. I had reported to jury duty all excited that I would have an opportunity to witness our judicial process. One clerk started to prepare us for the case and the day. Midway she was interrupted by another clerk and proceeded to tell us that we were dismissed. She said we had caught a break. I was so disappointed. As I drove away in my car , I had the strong desire to satisfy my disappointement with food. I was minutes away from amny fast food joints, restataurants, or delis. I clutched the stearing wheel and though about my choice. I wavered back and forth. I chose to eat the banana and apple I had stored in my pocket book. I drove home. I Made some healthy alternatives and felt relieved that I had chosen wisely.
Awaken: 07:30AM Today's MIT: Internships, Make Kale Garlic Soup, Make Roasted Asparagus and Mushroom Medley Yesterday's MIT: I was unable to get to looking into bike routes or piano. Pretty good otherwise. I could have done a little better with my diet. More fruit, more salad, less Soup.
Well I read about how the best runners average 180 steps per minutes; that is 90 steps per foot. I guess they maintain the same cadence if they are going fast or slow. They go faster if they take a longer stride. I tried concentrating on taking quick (in my case short) steps and it really did make me go faster with less effort. Less effort is the operative word. In the past when I wanted to go faster I would power run trying to heave myself forward. I like this method better. So I started counting steps in my head and was about to shoot myself after a mile of that. I downloaded a metronome to my ipod and that helped a bit. The first time I used it my running really picked up while doing my speed work. My 10K run was also improved, but I still wanted to shoot myself after the run. I then looked for music with a higher BPM (beats per minute) and totally overhauled my ipod and intersperced metronome beats with the music.
