8-26-13 Running outside...

Today was a short run that turned long. I neglected to stretch before hand and my body didn't like what I was doing because of that. So my run today should have taken me around 40 minutes to finish, if I were on a treadmill. It's funny how much I dislike the treadmill is now becoming how I miss it because it is easier than running up inclines and on uneven ground.

I started out my run today at a slow pace to warm up a little, and then went up to my gym running speed (somehow forgetting that the first half of my outdoor runs are all up hill). My calves started to feel like they were on fire, so I made if a half mile. Not having a moving belt under my feet makes it a little harder to keep running, because if I slow down to a walk, I don't have to adjust the speed, or run the risk of doing something silly like falling off the treadmill.

Today before my run and after my days of classes (first day of school for the fall semester at UVU) I went to the Runner's Corner (running store I always talk about) and was able to ask some questions I've had about prepping for a marathon. I was given some solid advice. The first was a check to make sure I was wearing the right clothes, and how much that makes a difference (that wasn't my question but we talked about it before talking about compression socks). So I gave in and got a pair of Zoot compression socks after talking to the employee about them. She uses them herself and said that they helped increase blood flow to the legs... and some other stuff too. I tried them today, but without proper stretching I couldn't tell you if they helped or not. I will try again on Saturday with them. We talked about hydration, and came to the conclusion I need something more with me because of how much I sweat. I am training with a bulky camelpak right now and would like something a little lighter, and they had some options for me which will work well. Then rollers to stretch out IT band and other areas. The last subject was on nutrition, use of Gels. She encouraged me to start using them on my long runs periodically so I could get use to them. Because on long runs you need to replace energy being burned, so gels help with that. I forgot to mention I went in to get longer shoe laces for my running shoes. They didn't have any that would work.

Until Next Time... (insert old batman TV show ending quote here)

-Riley

8-25-13 Changes on the blog

I modified a couple of things on my blog here.

1. Background image is the Provo River Parkway Trail. I do my run uphill then down hill back to the parking lot at the mouth of the canyon. It's where I am doing my outdoor runs as well as where the Provo Halloween Half Marathon is going to be. I took the photo this evening, it's of the bend on the path that I stopped at just before my 2.5 mile turn around point that I was aiming at getting to before a walking and water break.
2. I changed the name of my blog to be something more personal and reflect what this blog really is.
3. I added a countdown clock which is kinda fun and keeps things in perspective.

I hope you like it as much as I do

8-24-13 Five mile run in the canyon

Initially my run today was going to a drop off at a park 5 miles away and run home (almost all down hill). But I woke up a half hour too late to do that. So I drove up to the popular entrance to the running/biking paved trail in Provo Canyon. I averaged a really slow mile and would like to say it was because I was going up hill, but that's not a solid reason. I stopped to walk too many times. But because of today I have decided to run outside (only on the treadmill when the weather is too severe to run outside or I am feeling especially lazy). The reason for the change to out door running is because I am running a marathon outdoors, I am running a half marathon outdoors, and I am running 2 or more 5k's outdoors. So why use the treadmill as a crutch. It will be a little of a learning curve to run outside, but I believe I can do it. Also the weather is cooling down so those 100 degree days won't be happening.

With doing 5 miles today I was full of doubt for the first 2 miles. Then I just swallowed my insecurity and started to run (at a slow pace up hill) and went until I was just around the bend from the 2.5 mile mark. I was feeling a little dejected at that point but was intent on doing better going back. I did do better and used landmarks like to did the minute earlier this week, and focused on making it to a land mark, running to that bench, or until I pass this couple up here, or until I reach the street sign. It worked really well.

On a side note, runners are some of the nicest people as you run by them. I started to smile more as I ran because of how polite everyone was, waving hello, and saying good morning. They all had smiles on their faces (probably not but it seems that way looking back). So to everyone who is running after I post this, I challenge you to say something like, hello, good morning, good afternoon, or good evening to the next people you pass while running.

Until next time...

Riley

8-22-13 What matches black running shorts...

Today was a hard run. I have found if I run hard on Wednesday that my Thursday is a bit tougher. But I did something I have never done before which is kinda cool. I increased speed on my third mile (by a second) compared to my second mile.

Mile 1- 12:39

Mile 2- 13:45

Mile 3- 13:44

I am still having a hard time with the internal dialogue when running the first 20 minutes, but I found a trick that helped on the last 6 minutes. Take it one minute at a time. I was at 30 min of running and decided to do a 2 minute run 1 minute walk to finish off my last mile. I got to 31 minutes and said to myself, "It's only a minute more, why don't you push it to 35 minutes. I then repeated the process until 37 minutes, took a 1 minute break and then pumped up the speed to 6 mph. After running with the smaller stride of me going 4.9 mph, the longer strides were a welcome change.

With these blog posts they are serving as an accountability journal. I also look forward to see how far I will go and how far I've come. If you are starting a journey like the one I'm on (but maybe a little more sane with a Couch to 5k program or a 1 year marathon prep program) I would like to make a few suggestions.

•  Once you have even an inkling to do it, sign up for something and tell every living soul what you're doing. In massage school we called it Talking Your Vision. I believe the more people you are accountable to the more you will aim to succeed. I tell everyone I am running a marathon, I believe even my pharmacist may know.

•  Make sure you have the right gear. I am an avid shopper of the clearance section at just about every store I go to. My New Balance super dry running shorts are a $40-$50 pair of shorts and I picked them up for $20, I picked up two of my running shirts at Costco for $16, my fancy Asics running socks were in the clearance bin at the running store, my black running hat, and Rebok running shorts were on sale for 40% off. Right now is a great time to get running cloths (at least for me) because all of the summer stuff is going on clearance. The most important thing is that I am comfortable throughout my run.

• Use reference material to train with. The Non-Runners Marathon Trainer is only one of the running books I am using. I pick up Runnersworld magaine, I am reading Born to Run. This is a hard one for me, but I talk to people who do run. That's where going to the local running store helps. They usually have running meet up groups, who tend to be ok if you bail on the run after you hit your miles for the day.

•  The last suggestion is a reminder, starting running (or any fitness routine) isn't about winning the big race, but about learning who you are and how much you can bring to the table in your own life. Today I really didn't want to run, my legs ache, and calves are tight... but I got up and did it. Something I didn't have in me 6 months ago. I am able to push myself more than before, and I feel better for it.

On a completely different note, I have been thinking of the gear I run in lately and I like that I get free shirts when I run a race. So what goes with my black running shorts? My fancy socks, my fancy running shoes (I'm going to let them have a couple of days off after my Saturday run and use my older shoes), my technical shirts, my Walmart compression shorts, and my black hat. I would like to try our compression things like socks or the sleeves, but I found a pair of the sleeves in what would be my size and I couldn't fit my huge hands into the little holes. The compression socks are appealing to me because of the soreness I get in my calves after a run, if that could help decrease it that would be wonderful.

Until Next Time...

Riley

As of 1 minute ago I am signed up for the Provo Halloween Half Marathon.

8-21-13 4 miles

Today was the first day I asked myself, "What the hell am I doing?" Then I kept running.

I am very tired right now. I made it through my first 4 miler. I found that my legs got a little wobbly about 3.5 miles into it. During the entire run my legs only got really tired that once, I found that the lack of mental discipline in running had a big impact on how long I can run. I did an indoor run today because I didn't make it out this morning, and it was around 80 degrees when I made it out to run.

My mile times were:
1 - 13:00
2 - 13:54
3 - 13:30
4 - 14:30ish
5 min cool down

I will admit I am not looking forward to my Saturday run at this point in time, but I need to correct that thought process. The chapter my training guide is about thought. It's really a good book. I have it on my iPad as well as a hard copy and for anyone who is starting running and wants a good beginning training guide this book seems solid (The Non-Runner's Marathon Trainer).

Here's the quote that served as my mantra today as I ran:

“Whether you think you can, or you think you can't--you're right.” 

                                                                                                                                                            ― Henry Ford

Until next time...

-Riley

8-19-13 The Start of Real Training

Today I barely made three miles. I shouldn't have taken Saturday off from running. I would have felt so much better if I hadn't.

I did my three miles for my first official short run. It was frustrating. Have you ever started running and all the sudden you have to use the restroom, and it takes up every thought and you are unable to go full out? Well that was my run today. Next time I will just take a few minutes and use the restroom, and get back to running. I look back and shake my head wondering what I was thinking as I was on the treadmill, and it's obvious I wasn't , but I am working at it.

Last week I was in Missouri and had two lackluster runs and one awesome run. Saturday I justified my way out of running because I was on my feet for three days. I really regret that I didn't give it my all.

This week here's my run schedule.

Today: 3 Miles
Wednesday: 4 Miles Outside
Thursday: 3 Miles Treadmill
Saturday: 5 Miles Outside

Next week I start school again and will begin cross training with swimming twice a week, and play racquetball two days a week. I hope that increasing physical activity will increase lung strength as well as heart strength.

Well I think that's all for today. Until next time...

8-14-13 Running at sea level

8-12-13

Goal: 3

Actual: 1.33

RPE: 2.5

I cut my run short to get ready for my flight, make breakfast, and do the dishes before I left.

Today:

Goal: 3

Actual: 3+

RPE: 4

Today was a good run. I set three new PR's (the joys of running at 4500 ft lower elevation than usual). My new mile PR: 11:55

2 mile PR: 24:15

3 mile PR: 36:50

I ran for 26 minutes uninterrupted (accept for the time I accidentally hit stop), then a 4 min. quick walk, followed by 6 min. running. I did it at the YMCA and feel really good about my run.

Tomorrow may be a shorter run again because I am waking up at 4 am to drive to Gen Com in Indianapolis from St. Louis.

Well until next time...