Tuesday, February 28, 2006

Very poor intervals

Well not everything was going to be so nice as it was going. At least there's still good news, ITB is quiet!!
Monday Abs and stretching session. Since I will be doing a weight training Sundays and Wednesdays, Mondays and Thursdays, I will be doing abs, and yoga. I will go to the gym for this because I don't handle to workout here at home, even though it is only for abs and yoga... there is a place for everything.
Last night I was excited and motivated for my run this morning, but since I woke up this morning, something wasn't fine on my mood. Energy was fine and there was no pain to report, but even my camel pack was very heavy this morning and my back was hurting some.
My intervals were about 30 seconds slower than last Tuesday. At least the last one was over 4:23 as the best last week. Reasons? Well maybe the weight training starting, or a bad sleep night, which would be just an excuse since it happens lots of times... just a poor day, but still I put on the table all my effort!

Sunday, February 26, 2006

Combining

Chapter 32 on the "Complete book of running", recommends to insert a circuit weight training in the middle of a 4 miles easy run.
That made me remain those days when I was weight training first and then immediately I was hitting the road for running. The days when I was training leg, specially, the run definitely was stronger.
So today I started weight training combination today. I made the recommended circuit today, I don't know if I will stick to it always since it is very short and is an only one set per exercise. Maybe I will put more sets, I definitely can do farther. What I like is the jump rope finishing each set.
My run was great. I had planned to run 4 miles but I was feeling so great that I made one more.
The HR was slow over 140, and the pace was fine. What also helped today was that the wind was blowing such a nice fresh air that made me feel in heaven. I think it was the freshest air we have had during this not yet ended "tropical winter".
That should be one of the reasons why I can't run at slow HR, the heat combined with the humidity.
ITB update. It was some sore yesterday, but after doing that weight training the soreness was gone. During the first 3 miles all the knee area was like stiff, but as I had to make a technical stop on the 3rd mile, the last two it went just fine.
After the run I put ice water into the bathtub and lay there for some minutes.

Friday, February 24, 2006

Saved by written words

This morning's workout was almost aborted, but some miracle words saved my long run. This is what happened:
I was ready to go but I had to wait 20 minutes... that made me feel some anxious. Finally started to walk to the beach. ITBS was seriously telling me "I am here". When I get there and started to "run" it was getting worst and worst. I just could handle to go for 0.3mile!!!!! I definitely had to stop, went to the hotel and changed my shoes.
While doing this I was thinking that this could be one of the sources and roots of this ITB problem. I use this shoes for the beach, but they are motion control and I really enjoy them there, but I am not a low arch and since I started using them the problem started.... I am not using them again.
I decided to skip the beach run and started slowly at the hotel once again. That was plan #2. But ITB was still pulling, still there bothering me grrrr. I even thought, "I should stop and cancel this", "this is not good", but at the same time, I imagined my day without running and felt the sadness of canceling a workout just at the starting point. Suddenly my mind flew to the blogsphere and remembered 2p's title "Happiness is" 30km.... and just in that very moment, seem like my ITB was agree with that thought, and just STOPPED HURTING ME!!! I was still at the starting point almost, but this time able to go on.
While I was over the 4th mile I thought it was enough happiness, but no!! This was a long run, so I continued.
Today I finally understand and felt how it is to run relying on fat, which of course I have plenty!!!
I was running between 145 and 150HR during the first 10 miles. I avoided to have my gel and thought that I was just going to use it if I felt dieing. The sun also made me slow down some. The speed was slower than a turtle's pace, but still I was feeling that my body was moving still enough to look like not walking. I saw my watch and realized that completing the last 4 miles at this pace was meaning to continue being there for one more hour, and just made it. This source of energy NEVER ENDS.
I finished 14 miles in 2:55, an eternity for that distance but learn more and I wasn't depleted or sore as some other times. I didn't stop at all since I started!!!
Just some stiff to walk but I awarded myself today going to the spa for a pool massage. I am feeling great at this moment.

Wednesday, February 22, 2006

Delightful words: Recovery Run

It is fantastic that such a kind of workout exist!! You can run while your body is triggered to recover, then it is not necessary to stop running!! Funny that while my pace remains slow as before, -now that I KNOW that forcing all the time to accomplish a better pace day after day is not the greatest way to train-, I definitely enjoy this slow runs that won't ever go farther than 150HR and that prepare my body to learn to improve the pace, while burning and relaying on fat. I definitely have plenty of it...
Today 4 mile recovery.
I went to the gym before to warm up my legs with some squads, stat lunges and leg press machine, but it was just a brief session.
ITB started pulling some, but it went away over the second mile. Breathing while directing the air to the pain area helped a lot. It is good that my mind is not stress so I can handle it in a better way, of course I am stretching a lot.
We had some rain this morning. When the sun started shining the air was so damp... spring is arriving.

Tuesday, February 21, 2006

Know-how

Monday morning I started to prepare my kick-boxing session. I wanted to start again with the group since I cancelled the sessions for two weeks because of my ITB problem. I was training with a video to add new steps for the session. I had been only there for about 5 to 8 minutes, when ITB started hurting me again so badly!! I think maybe the fast movements that have to be made for the legs are still very bad. So I had to cancel definitely the group in order to remain injury free during this two easy months and before to start training for the marathon in april -the marathon is in august-.
I will go back to my weight training session on Mondays and Thursdays to strengthen all the body.

Today: 7 miles intervals.
My numbers from last week to this have improved already some. It is like my body is learning to switch from burning carbs to burn fat again.
During last September I ran at a slow pace, but then as I started adding miles without noting it, I increased the average HR -not the pace grr-, and continued like that, training almost always higher than 150. Now is like if my body was learning again to go over that pace, trying to run.
Could that be one of the reasons of gaining so much weight while running still? Well I know I overindulge and overate anyway...
I made five intervals. Over the third one, I just could felt how the performance improved in the sense that breathing wasn't that hard anymore, which I translate as an anaerobic workout! It is great to read about this facts in books, is like if someone else would be explaining you how does your machine works, but until you feel it, you really comprehend what happens how the marvelous machine called our bodies work while running, while improving.
Definitely training with knowledge is much more fun!!

Monday, February 20, 2006

Easy is becoming enjoyable

Sunday 4 miles.
I had planned to run over an area where there is a small hill and do some hill repeats, but my left quad was pulling some during Saturday so I preferred not to go there for not aggravating it.
This time the pace improved to much. It is making me think -also because all I've been reading and learning lately-, and understand that if I train my body at that pace the capacity of my body to burn fat will improve as my performance. Well I hope. So I will keep combining as it is giving my very good results.
I have to force myself to stop when I reach the planned miles, because I am feeling very well, no matter what the time is. I am even thinking of starting to run five days instead of only four, it is like my body is recovering sooner. But I will do this until I don't have more space to put miles on...
I am writing again my log food. I gain 5 pounds the last three months, which sounds to be impossible, as normal I didn't even noted it, but at this point I just want to imagine how well will I run without this extra pounds... that is encouraging.

Friday, February 17, 2006

Watching my HR

The icon to upload pictures is gone from my posting page, so now I can't post photos... also the spell check box is gone!!! grgrrrrrr
I wanted to show once again a picture from here. I love this place. I just wish I could send you some sun, here we have much more than enough!
In fact this year the winter never arrived. I was waiting for it. Last year we had a fresh winter with lots of windy days. But this year the weather has been so blessed for the turists, warm to hot days, perfect blue sky, beautiful landscapes and perfect nights. In fact the hot is now increasing, wich certainly will make me start complaining... if I was complaining on september what is about to come is a thousand times worst. I already have such a tan! But only half of my tights and my arms. I have many colors on my body. I look funny but definitely I've enjoyed getting it!!
Wednesday made 4 easy miles. Rate good to great. It just can't be great at easy pace.
Thursday off.
Today friday 12 miles easy pace. Total time 2.30. Rate good. I started at around 7:30 at the beach, I was there for four miles. Great to be there! Then 8 miles at the hotel area.
I was watching my heart rate all the time. I just wanted to keep it low, the bad part is that I have to be in such a slow pace that is unconfortable on my feet jogging at that pace, at about 13:00, is like if this new shoes don't like to walk at all. They are so rigid to walk with. So for the next long run I will combine the workout with intervals.
This time as the morning was going my pace was decreasing because of the sun. It was interesting watch how when I was under the sun directly my HR was increasing about 10% to 15%, I tell you, and it is just the end of the winter. I'll cut my route and run only over the shadow side of the property. Sigh. No many routes here.
I will keep watching my numbers and see if now that I will be combining hills, intervals, tempo, and easy runs, my performance at easy pace increases some. It seems it has at higher levels, but not at the low ones.

Tuesday, February 14, 2006

It was mental stress, Happy Valentine's!!

It wasn't necesary to take a whole week. Since friday I was ready. But waited until sunday to be sure. Other times when I skipe a run, I definitely feel like it was such a bad thing not to run. This time it was very warming just to THINK that it was something that was necesary and that I needed even like running. I enjoyed this resting days with the idea of recovering.
Stress came also from pain. The fact of feeling that because of pain, I wasn't going to be able to run, and not knowing when I was going to be fine, was pulling me down!
At the same time I learned the way to train better and to understand the better way to increase distance, combine rest periods in off season, etc., reading in just the right time, the best chapters for this in the Complete Book of running, and well also this month's issue from Runners world!! It is just so nice to find the info you need at this very moment!! It helped me a lot.
The plan now, -as it says in the magazine-, is to slightly increase the distance for three weeks and then the fourth decrease it even lower than the first week. Like that I will recover running!!

Sunday run was good. First I went to the gym and made a leg workout. It wasn't that hard, but I felt I needed before to run. It was very nice to start to run with out any kind of pain! The begining was some hard but ended very well. 4 miles only.
Today's run was great!!I made intervals and reach the great pace of 8:54 average on half mile laps!! It was awesome!
I was supposed to run intervals like this:
75% MHR = 140 HR to a 12:06 pace, but at that rate I only hardly reach 14:00.
Then the other intervals were at:
90% MHR = 167 HR to a 10:00 pace, but running like that I can NOW do 9:00.
Does anyone have a clue of why is this happening on me? Helped requiered please.
My internet service was down, and when I tried to post from other computers blogger was off... I've missed visiting the bloggsphere!! So, here I go...

Tuesday, February 07, 2006

Taking a break is stressing!!

After the rush and worry of being able to run on friday, I was feeling fine but as the same time some tired. So I decided to take sunday off.
On Sunday I was reading "The Complete Book of Running" and finally find the answers that I was asking myself about for how long to continue increasing milage and time.
Made some numbers and I think that I've been working harder than if it has been a marathon training.
Total weeks doing long runs: 19
This long runs started from the first week on september 23th, with ten miles and finished with 18 last january 27th. These were my first long runs ever but didn't know if I was doing good with this amount of running.
9 weeks were of four days running, 9 of three days and one with two (that was when I was stomach sick on december). There was no a complete week of or a week for slowing down.
That's a 85% efficiency.
Becuase of this I thought that I should slow down some. Decrease the milage for a couple weeks. And despite of not feeling really motivated to go, this morning went for a 4 miles run.
It was awful. My legs weighted tons each. Hardly completed those 4. The funny part is as I was feeling such a bad effort I was thinking, ok fin I should rest, while I do that I can go and swim... no, ok then I'll do come cycling...no!!
During the day I've been feeling so depleted that now I know that I must take at least a week completely off. No group in the afternoon, no swimming, no cycling.
Is like if I had just ran the marathon... and it was only 4 miles.
I have to report all this to my own experience, to posterity and also to repeat myself to make me understand that it will be fine.
That this will make me recover...
But it is so hard. Not only to resignate and to know that I won't run for some days but also to see how I will feel. When I skip a run, the third day I start feeling without energy, unmotivated, depressed. And still just to think about missing those nice long runs I feel sad... I spect to be able to complete this part of the process.
Anyway there's still a hope... Abril and Luis are with some kind of flu, so, it is maybe possible that I am defeating myself of contracting it, and that's why I feel that tired... so if I feel better.. well I will report anything that happens!
Note: SORRY, NO SPELL CHECK AVAILABLE!!! GRRRRR

Friday, February 03, 2006

To run or not to run or The importance of stretching


After the fiasco run my legs continued being very sore all everywhere. I was becoming to be very nervous and frighten of this time having something serious. It was a bad pain, but nothing compared to the idea of not being able to run.
Wednesday afternoon made Nicole's training and it helped some.
Yesterday morning finally be able to identified finally where do the worst of the pain was. ITB. Immediately went to check my books to see specific recommendations for it and the remarkable thing about it is that it says not to stop running IF you can run trough pain!! Because this pain of course is so bad that won't let you go.
Prevention steps are stretching... Then I realized, until that moment, how bad I was this last two weeks about it.
In some other book read that stretching after a long run could drive you to a higher risk since the muscles are so tight at that moment, so my conclusion was that since I was stretching "some" everyday in the afternoon session, that it should be enough. But not, definitely the lack of stretch appeared as this pain.
Running requires discipline. Skipping steps drive you to a whole, when will I learn that???
Look what I made: used a band, massage, hot inducer cream, took ibuprofen.
Nothing helped. The relief came until I stretched!! It was like an instant medicine.
So of course I practiced it several times yesterday's afternoon at the session and at home. I was feeling so good before going to bed that practiced my sacred ritual of preparing my stuff for Friday's run.
After a good night this morning I wasn't completely sure of going. But this time a new voice came to stage saying, "just go, there is always a chance to go and get in to the run". Making decisions at 6 in the morning is not my best, but I could still managed to make a plan. Walking through the hotel to the beach, making a short run there if it was possible, go back to the hotel and stretch ITB, changing my shoes and run 3 miles.
It worked. In fact the pain didn't appear!! Finished 8 miles total feeling the luckiest person in the word, of course I cut my run for not to abuse of my good condition. Anyway it was about 9am and the sun was getting very hot as it was also becoming very humid since we had some rain last night.
Conclusion: I am such a coward!!!

Wednesday, February 01, 2006

Fiasco run

Since woke up this morning I knew it, but didn't wanted to face it.
It was just a 4 mile easy run then, not a speed workout.
I started the enginee several times... nothing happened. Only a sort of random creaks were appearing here and there! All everywhere. Tights, ankles, knees, hams, achiles, shin.... incredible.
Energy was fine, but not my legs definitely.
Ok, not good start for february... still there are days ahead!
Today afternoon I will do the kick session and then tomorrow Nicole's training. I'll wait and see what happens on friday.
Hope on friday my legs are agree and ready to go for another long run.