Magic Mile in 8:10

I got to the school a little early before my 11 mile long run this morning to time my magic mile. It was brutal! I was trying to get under 8 minutes, but a 15 second improvement is great, specially since it was really humid this morning and I only had time for a 1/2 mile warm up.

I set my watch to beep at me if I went slower than 8:15 and it was beeping the whole time. I think I can get under 8 under better conditions and with a better warm up, but I'm thrilled with this time. I have to admit, I was petrified of running a magic mile this morning because if it was slower than my previous one of 8:25 it would shake my confidence for my upcoming 5K, but this was just what I needed to help get me pumped. 

This MM predicts a 27 min 5K on an all out effort under perfect race conditions, so sub-30 should be no problem. It will probably be warm, and crowded, but I'm going to give it my all and see where the chips fall. I'm excited!

Previous Magic Miles:

• 3.31.2012 - 8:10 (-0:15)
• 5.16.2011 - 8:25 (-0:39)
• 5.10.2010 - 9:04 (-0:11)
• 9.13.2009 - 9:15 (-1:02)
• 9.26.2008 - 10:17

New Race Predictions:

Per the Galloway predictor formula; assumes proper training and optimal race conditions (60º or cooler, no crowds, hills, etc)

• 5K Race Pace - 8:43 - 27:01
• 10K Race Pace - 9:23 - 58:13
• Half Marathon Race Pace - 9:48 - 2:08:22
• Marathon Race Pace - 10:37 - 4:38:09

Fitdeck Workout

This morning I finally got back to some strength training with a Fitdeck Bodyweight workout. It was only 16 minutes, but it packed a big punch in that time as I cycled from one card to the next with little rest. I've mentioned these before, and I own several physical decks, but today I want to talk about the iPhone app version.

The app currently only has the Bodyweight deck, but that is still 50 cards divided into 4 categories: upper, middle, lower, and full body. You can configure a workout to focus on one or more areas by turning on and off the related set of cards. You can then configure a workout to just shuffle the deck and go, or for a specific number of cards or minutes. Each card has a picture and a description of the exercise along with suggested reps based on your level of fitness (beginner, intermediate or advanced).

The thing I like about the app vs the physical decks, specially once they add more decks, is that I don't have to figure out how to carry all the cards (I have 4 decks) with me to be able to do a workout anywhere I go. The app makes shuffling or isolating an area (upper, lower, core, etc) easier than me sitting there sorting the cards, which I often did. It also has a built in timer for the entire workout as well as the exercises that are based on time instead of reps, such as a plank or bear crawls.

 

Today I configured the workout for 20 minutes for 34 cards; I turned off the lower body category since I have a long run tomorrow. I figured I would reshuffle the deck if I got through it all before time was up.  I finished one pass of the deck in about 16 minutes (I skipped a few other cards too), but I just called it quits after that because I forgot how intense this is and I wanted to have a little time for a yoga cool down. Since it had been a while, I stuck to the beginner reps for each card.

Here's a summary of roughly what I did.

• push ups: at least 40 of various types: standard, negative, wide, narrow, staggered, spades
• planks: 2-30s side planks, 2-20s tripod hold (one-arm plank), and 45s forearm plank
• cardio/full body:  50 jumping jacks (20 full; 30 half), star jumpers, squat thrusts, 8-count body builders
• core: all kinds of other core exercises, including a few crunches

I plan to do this again on Sunday, but using the full deck. I often skip some exercise that I think are too hard or that I don't have room/time for but I am going to give each of them at least 1 shot.

Now it's time to wind down and get ready for bed in the next hour because I get to run double digits tomorrow morning with my Galloway. I'm so excited! :)

Three Things Thursday

#1 Running Buddies - The dynamics of running alone vs a group vs just one person are fascinating. When running alone, it's easier to lose motivation and give up, but at the same time is easy to push too hard. Running with a group, specially on long runs, is a way to get distracted and maintain a conversational pace. Running with just 1 other person is a whole other story and a hell of a lot easier to push each other without realizing it because there is just the one person to match pace. I Ran with just Jimmy this morning, and for some reason (maybe my 1.5 mile warm up) we started lighting fast with a 9:44 mile. We were both struggling a little of the other 3 miles even though they were all above 11, because it's hard to recover from that. What's really amusing is that we both kept pushing to keep up with the other even though both of us wanted to slow down. I've noticed this phenomenon happens a lot.

#2 Plank a Day - I'm doing this 30 day challenge again because I've been neglecting my core and I know it needs to be super strong to support my attempt at a sub-30 5K. When I need to dig deep is my core that matters because I know that my legs can handle it. So far is going well, and I plan to add push ups other stuff tomorrow. Now that I'm not logging so many miles, is time to crank up the intensity on this other stuff for a little while. This will mean less yoga too, but that's ok because I find I need that more when I am running more. I'll still be doing yoga, but focusing more on strength and toning poses and less on relaxation and stretching, but still maintaining some balance.

#3 It's not friday? Today really feels like a Friday. I think it's because we drove to work and we usually do that on Fridays. It's also been a really weird and busy week with attending First Aid training in the middle of the week. I just wish it was Friday already so I can run my 10 miles the next day already. I'm a bundle of energy today with nowhere to direct it.

Wordless Wednesday: Fun & Hard Work

Kicking ass, looking good, and having fun are not mutually exclusive :)

Stephanie and I at Winter Park 10K
See more photos

Endurance Junkie

It has been 6 weeks since I ran my last marathon, and only 2 weeks since I ran my 2nd half marathon in a row, but those races feel like forever ago. You would think that after running 3 marathons this season, 5 if you count my 26 & 31 mile long runs, plus 3 other long runs of 20+ miles, I would welcome the break for low mileage and shorter races. But these past 2 weeks of 6 mile long runs have not been enough. I know my body needs the break and I'm glad to give it, but my mind needs the stimulation.

The truth is that I feel a little lost without a big training goal. I have no real training schedule for the next 2 months, and the lack of structure is driving me crazy. I do have a maintenance schedule, but really I'm just winging it as I train to PR at these shorter races and maintain some of the endurance I built. I'm pretty confident I'll meet my goals on my extra endurance alone, as long as the weather cooperates and I am willing to push myself on race day. But speed is not what I really crave, and meeting these goals leaves me a little empty.

I've come to realize that I'm an endurance junkie. I'll take a slow 20 mile long run with friends any day over a 5K PR. 5K races are over far too quickly and the amount of effort I have to spend for 30 minutes of work is so not worth the reward for me. A gut wrenching effort for a 5K is over in the blink of an eye, and I often feel defeated when it's over even if I gave it everything I had. But finishing a marathon is always rewarding, even when things don't go as planned. I always feel accomplished no matter the outcome.

I never thought I would run a marathon because the training seemed like too much work, but now I miss it. There is something truly special about training for a marathon and nothing else compares. It requires everything you have; you dig deep within yourself and come out the other end a new and better person. I think it's time to seriously venture into the realm of ultra marathons.

Oh how quickly the post-marathon amnesia sets in. :)

Recap: Week 12 2012

A solid week and I met all but one of the goals I set last week, including a new 10K PR :) The only area where I felt short was yoga, and I really need to get back into it but lately I've really been wanting the extra sleep instead. I really need to work on my core again, so I'm going to do the plank-a-day challenge again starting right after I post this. This week I'll be taking it easy on the pace, but plan on an easy 10 miler on Saturday to maintain my endurance. 

Week 12: March 19 - 25

• ran 16 miles
• walked 15 miles
• biked 10 miles
• 15m of yoga

Week 13 Goals

• run 20 miles
• walk 15 miles
• bike 1 day
• plank-a-day
• yoga 3 days

Spectating a Race

Today I went to support some running buddies at their first triathlon and duathlon of the year. It was great seeing their smiling faces and capturing the event in photos for them. I always have so much more fun, and thus perform better, when Jason comes to watch and take my photos. There is just something about having someone point a camera at you that you can't help but smile. I eventually run out of things to do and start laughing and it makes for great photos. I didn't really realize that until today when I was on the other side of the lens. At first they just smiled when they saw me, then they started making faces at the camera or giving me thumbs up, then they just start laughing. It's infectious! I'm glad I was able to be there for them as many have been there for me. So a very heartfelt thank you to all who have cheered for me and supported me in all my races. Here's a few of the smiling faces I captured today from some amazing women athletes. Great job ladies!

Race Report: Winter Park 10K 2012

Sole Mates

This was way too much fun, but also a lot of work. Let's get the stats out of the way:

• 7th 10K
• Chip Time: 1:03:28 @ 10:14
• Clock Time: 1:05:04 
• AG: 121 / 296 (41%)
• Gender: 662 / 1730 (38%)
• Overall: 1434 / 2877 (50%)
• Intervals: 2:30/1
• Garmin: 
• Time: 6.29 in 1:03:31 @ 10:05
• Mile Splits: 10:58 - 10:04 - 09:41 - 10:11 - 09:42 - 10:13 - 9:15 (.3 in 2:42)
• Half Splits: 10:15 - 9:55

I didn't break an hour, or even a 10 minute mile, but I did PR by almost 3 minutes and worked my ass off for it. It was a lot hotter and more humid than in years past, and that really took it's toll. I'm really glad I opted not to wear knee high socks. The course was also very crowded, probably because of all the extra bling they were giving out for their 35th anniversary, which is why our first mile was so much slower than the rest. It didn't really get better until at least mile 3. Oh, and I guess I never noticed before but this race is kind of hilly by Florida standards, which explains my inconsistent splits as I was taking advantage of those downhills and stopped at every water stop -- walk break or not -- to drink and pour water all over my head, neck and face. Considering all these things, I'm thrilled with my time because I gave it all I had and still managed to enjoy it. 

We biked 5 miles there, and I also ran a slow mile with a few strides to warm up; I think both of these really helped my performance. I started the race with Stephanie and Todd, who ditched us as soon as he saw Chris--he was only using us for our beeps! Stephanie and I stuck together and pushed each other the entire race, until she pulled ahead during the last 1/2 mile when I couldn't push any more. t tried to catch up to her, but I was spent. I barely had anything left for a finishing kick, though I dug deep enough to at least chick some guy. I'm glad we stuck with 2:30/1 intervals instead of 3/1, because that would have been too much. Considering how hot it was, 2/1 intervals may have been even better, but we survived. Jason didn't run this race, so he was our photographer and got lots of awesome photos. Of course, we were always on a walk break whenever we saw him so had to fake it, which made it even more fun! Check out all the photos on Flickr. 

We hung out at the finish line for a while cheering on our other runners, then caught up with Laura and more Galloway runners on our way out. I was there for so long that I missed out on all the food :( But we biked over to La Empanada Truck and it was so yummy: Curry Cauliflower, Southwestern Scramble, Banana/Nutella, and Salted Dark Chocolate. Oh man, it's a good thing this food truck is not near me often! =P

WP 10K Pre Race Thoughts

Race Swag!

Tomorrow I'll be running my 7th 10K. (Side note: Wow, I just realized I've run twice as many half marathons as 10Ks.) This will be my 3rd time running this particular 10K race, and I always enjoy it. This year is extra special because the race is celebrating it's 35th Anniversary and we get extra swag:

- Custom medal with spinning peacock.
- Commemorative Tech Tee
- Collectible, Souvenir Glass (I'm most excited about this!)
- $5 Track Shack Cash

As usual, we'll bike there which serves as a nice warm up, but I hope to have time to also run a warm up mile. My goal for this race is aggressive, although within what my Magic Mile predicts: I'd love to break 1 hour or at least a 10 min/mile avg pace (1:02), but ultimately I just want to PR (<1:06). I am not printing a pace chart, but I'll run with my Garmin (Jason fixed it!) and just keep an eye on my average pace. As long as it's under 10:40 I'll PR, which shouldn't be hard since my half PR is 10:32. I'll be pushing to get it under or as close 10 as I can :)

Many from my running group and other running friends will also be there, which always makes racing a lot more fun. Jason will also be out there taking photos, so shout his name and smile if you spot him! However, what I'm most excited about is that I remembered that La Empanada Food Truck is at the Winter Park Farmer's Market on Saturdays! Maybe it will make me run faster now that a post-race empanada is in my future :)

The menu is here: http://laempanadatruck.com/ I have my eye on these 2:

CURRIED CAULIFLOWER (B) $3
Roasted cauliflower, potatoes and chickpeas with golden raisins, green peas and tahini-curry sauce.

DARK CHOCOLATE AND SEA SALT (F) $2
Dark chocolate with a sprinkle of crunchy sea salt.

Yummy!

PS - Name Steve's Shorts - Steve in a speedo posted a pair of plaid pink swim jammers he just bought and asked his readers to name them. I suggested "Great Scott!"and my suggestion is among his top 6 favorites! This cracks me up! He now has a poll up for his readers to choose. Check it out and vote for it if you feel so inclined. And you might as well follow his blog because it's awesome. 

Three Things Thursday: Anniversary Edition

#1) 8 years: Today Jason and I celebrated a new PR :) We've been putting up with each other for 8 wonderful years. Before we found each other, the longest relationship either of us had was 3 years, so we have staying power. I attribute it to having so much in common, yet being independent enough to have our own interests. We are each other's Ying and Yang. I love how if one of us is in a bad mood, the other will immediately compensate to make the other feel better. It's like an unwritten rule that we can't both be upset at the same time. We always bring the best in each other and inspire each other to do great things, such as swing dancing, photography, cycling, and marathons.

#2 Melting Pot: This is one of our favorite places to celebrate our anniversary; I think we've gone there the past few years and it never disappoints. They always give us a Happy Anniversary card signed by their staff, which is such a simple thing to do but a really nice touch. We started with the cheddar cheese fondue because it is our favorite. For the main meal, we kept it light with their house salad so we could fully indulge in the dessert because we usually are too full and end up skipping it. Boy am I glad we did. They brought us complimentary raspberry champagne, and we chose a dark chocolate fondue with bailey's. Yum! We savored every morsel and even had room for seconds of a few things.

#3 Bowfire: Earlier in the week, I found a Groupon for this show at Bob Carr and we grabbed two tickets. The show was amazing! The violins were incredible, but that wasn't enough. They also sang and tap danced. The tap dancing was insanely cool on it's own, but then they tap danced while playing the violin -- so impressive! I just wish it wasn't a Thursday night because we were getting sleepy at the end since we're usually in bed long before 10 p.m. It was totally worth it!

Happy Anniversary Jason! I guess I'll put up with you for another year ;)