In the past two weeks, I have accepted less excuses from myself, and have also begun increasing my core and strength training. It just seems logical that since I cannot run more than 4 days a week due to coaching schedule, and also won't run in really low temps, that this was the right time to start implementing more core and strength training.
I have become a fan of Timed Exercise because there is a different workout for each day of a 31 day month, and you can view the workout at home. The workouts are challenging but also include modifications, which I need since I don't have all of the equipment that a few of the exercises require, like a pull up bar and a medicine ball/weight.
In my most recent race, however, it was about 45 outside and a little sunny...really PERFECT air quality on the beach. Despite the added challenge of running on the hard sand, I actually finished in very close to a PR! I was very encouraged by this, as I have been worried about my times possibly suffering a bit due to the reduction in running training I have been participating in during the past month and a half.
I do find, however, that with compression gear on, as long as there isn't a cold wind, the temperatures, for the most part, can be manageable. For this reason, I plan to get back to 4-5 run days, in addition to 5 -6 strength training days. This is the way to reach my goals and I just have to be disciplined.
GATE RIVER RUN
April 2011
Sunday, January 16, 2011
Saturday, January 1, 2011
A "New" Runner's New Year!
So to roll out 2010, and roll IN 2011, I completed my 19th race in 8 months, the Gator Bowl 5K on New Year's Eve Day. It was another bridge race (making it my 4th out of the 19 races this year). Fortunately, like 2 of the other 3, this one ONLY goes across the Main Street Bridge twice, rather than the Acosta once and Main St once, like the Vestcor.
Going in, I knew one thing: Winter has affected my efficiency as a runner. I acknowledge that over the past 6-7 weeks, I have not logged the amount of miles I should have, and normally do each week. The cold weather has provided a sheer lack of inspiration, which, as a dedicated runner, I should not allow to squelch my training....and yet I have! I have run shorter runs, slower runs, indoor treadmill (ugh) and elliptical workouts to avoid going out in the 20-40 degree air. This surprises me somewhat, since throughout the HOT summer, I craved, prayed for and anticipated cooler weather in which to run....just perhaps not quite THIS cool!
To overcome the "elements", of course, I geared up with compression shirt and tights, headband, etc. Around mile 1 (the race began at 10 am btw instead of the normal 8:00), I recognized that I was going to be in trouble...as we rounded the final corner to the first assent over the bridge, the sun made a pronounced appearance bearing down from above! (The announcer at the finish line mentioned the reddened faces and that this had been a bit warmer than previous years..)
By the second mile, I had to back off on my cadence and take a short walking recovery break of 40 seconds. At the top of the bridge the SECOND time, I had to take a full 1+ minute recovery...which affected my finish time, I am sure! I did almost PR for a bridge run, surprisingly, finishing in 34, as compared to my Bridge PR time of 33.5. I was EXTREMELY overheated by the time I crossed that finish line!
Today I ventured out to a measured 1.75 mile course with small hills, trees, very scenic, that I used to run on frequently last spring and hadn't been out to in a while. I decided it would be a nice change of venue to welcome the new year. I completed 3.5 miles in the same 34 minutes it took me to run the 5K yesterday, and this was more of an "interval" run! I ran the first 1.5 at about a 9 min mile pace, took a short 30 second recovery at the crest of one of the hills, then ran 3-4 minute intervals at a "challenging" 9 min/mi pace, taking a 40-60 second recovery between.
I concur that hydration and rest play an integral role in the runner's performance efficiency. However, I have looked back carefully and analyzed my race journal for the year, along with reflecting on my individual training, and taking into account the less-than-optimal training regimen I have indulged myself in (*although this was also due to the fact that I coach middle school soccer which has interfered with my evening running schedule as well) for the past 1 1/2 months. I have concluded, that in my case, the environmental elements contribute more greatly to my ability to perform efficiently than do the interior preparations. For example, in the Native Sun 5K (my personal PR race), I did use energy gels (but less than I did for the New Year's Eve Run). I did NOT get a completely restful night's sleep the night prior to the race. However, the air temperature that morning was between 55 and 60, with VERY low humidity, well-shaded with a negligible amount of sun. The Pumpkin 10 mile Race in October, I ALSO did not have the most efficient night's sleep prior, used 3 energy gels, but the air temperature was a delightful 55-60, completely shaded course with extremely low humidity AGAIN! I ran that with a better time per 5 miles than my 5 mile run, and felt terrific!
My least efficient races, with the poorest finishing times have been in hot temperatures with high humidity, effecting both my breathing AND my leg pain. Interestingly, this seems to weigh me down, and to be a factor I am unable to overcome.
Going in, I knew one thing: Winter has affected my efficiency as a runner. I acknowledge that over the past 6-7 weeks, I have not logged the amount of miles I should have, and normally do each week. The cold weather has provided a sheer lack of inspiration, which, as a dedicated runner, I should not allow to squelch my training....and yet I have! I have run shorter runs, slower runs, indoor treadmill (ugh) and elliptical workouts to avoid going out in the 20-40 degree air. This surprises me somewhat, since throughout the HOT summer, I craved, prayed for and anticipated cooler weather in which to run....just perhaps not quite THIS cool!
To overcome the "elements", of course, I geared up with compression shirt and tights, headband, etc. Around mile 1 (the race began at 10 am btw instead of the normal 8:00), I recognized that I was going to be in trouble...as we rounded the final corner to the first assent over the bridge, the sun made a pronounced appearance bearing down from above! (The announcer at the finish line mentioned the reddened faces and that this had been a bit warmer than previous years..)
By the second mile, I had to back off on my cadence and take a short walking recovery break of 40 seconds. At the top of the bridge the SECOND time, I had to take a full 1+ minute recovery...which affected my finish time, I am sure! I did almost PR for a bridge run, surprisingly, finishing in 34, as compared to my Bridge PR time of 33.5. I was EXTREMELY overheated by the time I crossed that finish line!
Today I ventured out to a measured 1.75 mile course with small hills, trees, very scenic, that I used to run on frequently last spring and hadn't been out to in a while. I decided it would be a nice change of venue to welcome the new year. I completed 3.5 miles in the same 34 minutes it took me to run the 5K yesterday, and this was more of an "interval" run! I ran the first 1.5 at about a 9 min mile pace, took a short 30 second recovery at the crest of one of the hills, then ran 3-4 minute intervals at a "challenging" 9 min/mi pace, taking a 40-60 second recovery between.
I concur that hydration and rest play an integral role in the runner's performance efficiency. However, I have looked back carefully and analyzed my race journal for the year, along with reflecting on my individual training, and taking into account the less-than-optimal training regimen I have indulged myself in (*although this was also due to the fact that I coach middle school soccer which has interfered with my evening running schedule as well) for the past 1 1/2 months. I have concluded, that in my case, the environmental elements contribute more greatly to my ability to perform efficiently than do the interior preparations. For example, in the Native Sun 5K (my personal PR race), I did use energy gels (but less than I did for the New Year's Eve Run). I did NOT get a completely restful night's sleep the night prior to the race. However, the air temperature that morning was between 55 and 60, with VERY low humidity, well-shaded with a negligible amount of sun. The Pumpkin 10 mile Race in October, I ALSO did not have the most efficient night's sleep prior, used 3 energy gels, but the air temperature was a delightful 55-60, completely shaded course with extremely low humidity AGAIN! I ran that with a better time per 5 miles than my 5 mile run, and felt terrific!
My least efficient races, with the poorest finishing times have been in hot temperatures with high humidity, effecting both my breathing AND my leg pain. Interestingly, this seems to weigh me down, and to be a factor I am unable to overcome.
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