Sloackovich Jenn and the Runner's Commandments

Hey there friends - long time no see!

Yeah I have been a posting slackovich lately. However, I have not been a workout slackovich. I have been swimming three to four days a week, one of which with my coach.

I have been spinning twice a week, and even started kickboxing as an alternate cardio activity. I am hitting the gym for strength at least twice a week - once for upper body and once for legs. I have been making good on my Bally's and Metro Detroit YMCA memberships, and am "visiting" LifeTime fitness with my coach on Sundays - so all in all I work out at 9 different gym locations in any given month. Seriously. WOW. Me - the former sloth chic is now sorta a gym rat.

Cool.

All in all things are good with the exception of the constant worrying about my job. Working in the auto industry and having 99% of my work directly tied to GM is not a "warm fuzzy" producing thing as of late. Sheesh.

Anger management issues aside (courtesy of GM and the lovely arse-wholes in the government who just are not getting it), "peachy" would be how things are going.

So - with nothing much to report here aside from my upcoming Turkey Trot race on 11/27 I ganked a post from Frayed Laces and thought you would enjoy this as much as I did.

The 53 Runner’s Commandments
by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
19. Don’t always run alone.
20. Don’t always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
24. Races aren’t just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn’t feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don’t try to outrun dogs.
35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.
36. Don’t wait for perfect weather. If you do, you won’t run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. “Winning” means different things to different people.
46. Unless you make your living as a runner, don’t take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn’t look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.

Grooving along into the happy place.

I did a nice 5K run tonight. I had to bail on the brick due to work conflicts, but I still managed the run portion.

Click here for the low-down.

My pace is improving, but better yet I am feeling stronger. I am finding my groove. You know, that internal groove that you just go along with and follow and hope that it leads you to the happy place.

Well my groove is definitely leading me to the happy place!

I talked to our VP of cycling, Jaret, tonight at dinner and asked him about HIM training. Time. Volume. Planning.

Those are going to be the golden rules for my HIM plan in 2009. Time. Volume. Planning.

I am getting really excited to push for something this big. In one way I feel sort of weird going from zero to HIM in two seasons. But I can do it. I will have 6 triathlons under my belt this season alone. Some of them have been pretty difficult - Ann Arbor anyone?

Next season I am going to have a few C races - sprints and early season tris that are just going to be there for training fun, then a B race - an oly about 4-5 weeks prior to Timberman, and the big show - what all of this is heading towards... my A race. My 70.3 miles of endurance, fun, and strategy.

I am glad to see that HIM training is as much mental as physical. I like that. I am all about the mental training. The total athlete. I think that you can half ass a sprint or even an Oly triathlon - but a HIM takes something from deep inside you to complete happily.

I am so excited for this off season. I am going to really work swimming and running, with an occasional drainer ride to keep my legs in check.

I am also very excited for the two half marathons I have in October! I am ready to focus on running again, so with that I have decided to make Island Lake of Novi triathlon on 8/17 my last triathlon of 2008. I wish I lived somewhere were I could do these year round.

Oh well! There is always Florida!

Well folks, I am of to beddy bye. I feel good, well fed, and am ready to sleep so I can dream sweet dreams. :)

Have a wonderful eve all!

})i({ Runnergirl

Just had to do it!

Today was a rest day.

Yeah right!

With temps like this (in the 50's!!!!) and plenty of sunshine - I HAD to get outside. All the way home I was dreaming of taking Sweet T out for her first for realzy outside ride, but there are still patches of ice and snow and salt on the roads... so I decided to go for a run instead!

This time I decided to just find a nice and easy pace that was not very difficult to maintain. This was difficult because I live in hills hills and more hills. However I did the run around my neighborhood (3.82 miles) in good time. I had to walk about 0.3 miles because of a few patches of ice and snow that were just not safe to run on. I would start to, only to end up looking like a cartoon character spinning their legs.

All in all I finished the run in good time, and barely had a sweat going, which was very nice!

The miles:

1 - 11:29
2 - 13:36 (major ice and slush had to walk)
3 - 11:08
3.82 - 9:33 (11:37 pace)
Total time - 45:48
Total miles - 3.82 miles
Average pace - 11:59


The meaning:

Nice and easy low sweat workout for fun in the sun! A really fun fun run! I wouldn't call these junk miles just because there really was no purpose beyond getting outside in the sun - but I guess by the definition alone these would be considered junk miles. Oh well I'll take them!

Tomorrow is swimming with FAST followed with my next 5K race. If I can keep it at an 11:30 pace or greater than I can pull it in under 35 minutes.

Until next time!

})i({ Runnergirl

It is official... no longer am I a 12 minute miler.

The Miles:

Mile 1 - 10:34
Mile 2 - 10:32
Mile 3 - 10:44
Mile 4 - 11:20 (hills)
Mile 4.59 - 6:27 (hills and then flat finish)
Total time - 49:39
Total Miles - 4.59


The Meaning:

Two things that stick out - Sub 11 minute miles for all but the hilly stretch, and that I ran 3 miles in 31:50. This means that if the course at Shamrocks was flat enough I could feasibly complete a sub 33 minute 5K. HOWEVER - I hear that the course is a hilly 4 lap course. So I just want to do well this weekend - no thoughts about pace or place! Plus I found out from Rachel at Running Fit that the course may not be terribly accurate.

This was by far an amazing run for me. I felt strong all the way through it, and I feel that I was pretty consistent - even on that last 1 mile uphill. Effort-wise I was pretty consistent. On the way up the hills I kept in mind what Matt (matt3liv over on BT and one heckova running friend) told me two weekends ago - baby climbing steps. It was a life saver!


I feel good and that I definitely am on a roll this year. It isn't about PRs but about happiness, and I truly have fallen in love with running again!

So here is a question for all of you out there. What was an amazing run/bike/swim/game/whatever for you that really made you realize how much you love what you do?

})i({ Runnergirl

PS - I saw the TNT Group meeting over at RunningFit Novi tonight, and it really had an impact on me. As always. It brought back memories of when I joined TNT to run (and subsequently NOT finish - all due to me and NOT TNT! ) my first marathon. TNT is amazing and I will say this until I turn blue in the face- if you have any inclination to get out and raise money for a great cause and maybe log some miles while doing it - TNT is the place to be! I am strongly thinking of joining back up next cycle... So Ken - what do I have to do to be in your group? :)

So the other shoe is going to fall when?

I honestly had no idea how much 20lbs being burned off of this body would have had in my running, walking, swimming, and honestly everything else. I am happier. I am healthier. My tastes have changed due to the change in my diet, and I feel... I don't know how to qualify this feeling actually, but it is good. I guess it is simply feeling alive.

20lbs seems like a lot. I mean it really does. But when you still have a good 20+ more to go, it doesn't feel like a lot. Only when I put on clothes or lace up my shoes do I truly sense a difference. I have muscle under the flab that is starting to show through, and every now and again I will see definition in my shoulders and triceps which give me hope.

On the exercise front, I definitely feel myself getting quicker in each mile and I notice that I can go longer stronger. All very very good things. Take today for instance. I manged to bust out 6 miles (out and back route) at Kennsington solo - not too bad!

1 - 10:58 (flat)
2 - 12:13 (sorta hilly not bad)
3 - 14:09 (holy cow hilly - turned around at about 2.7 mile mark)
4 - 13:36 (holy cow hilly continue, only backwards!)
5 - 12:50 (slightly slower than mile 2 on same stretch - tired from hills)
6 - 10:49 (flat - negative split to mile 1 on same stretch!)

Total: 1:14:37.

This time I ran way too fast in some straight aways and it wore me out on the hills, so I had to walk some of the up hills for recovery. I need to work on this for sure, but I have time to get tempo and pacing down.

All in all I may reevaluate my time goals for my half marathon - the pace I am supposed to run the easy, long slow distance runs at is a 12:42 minute mile. I no longer can maintain that slow of a pace. I am proud to say that. I was basing my desired half marathon finishing time based on my best times while in peak condition three years ago. I am in better condition now, and honestly I know that I can do better. My goal was to beat 2:41, which is my HM personal best. I may just keep that goal and take any delta in finshing time as a show of fitness improvement.

This may be a PR year for me!

So we will see if there is a shoe to fall... I am working hard enough and the results that I am seeing make me want to push to the next level and go for real achievement. I no longer say that I am only a 12 minute miler. I know that that is not the case any more. I know that I am getting faster and stronger, so now I guess I need to foster that and really enjoy all my runs - speedy and slow alike.

:o)

Have a great Sunday all!

})i({ Runnergirl

Hitting the trails.. and increasing speed little by little.

Yesterday was a good day. I did a little research and realized that we are currently 9 weeks out from the Trail Half Marathon weekend.

Hmmm....

So yeah.

I am throwing in an additional Half Marathon into my season - the Trail Half on April 28th.

My only goal for this race, being that it will be my first trail half marathon, is to finish with a smile on my face, preferably in under 3 hours - but I will say under 3:20 and I will be happy.

I love trail running. And this will be my longest trail run ever (5 milers is my typical venture off-road).

So back to Maybury State Park I go - oh yeah and of course to the Potto trail where the race happens in 9 glorious weeks!

~~~~~~~~~~~


I have been doing my running this week on the track instead of the dreadmill. Hmmm... runnin gplace watching TV and listening to my iPod vs. running around in a little circle (11.5 laps - 1 measley mile). At least I am moving forward on the track... but either way it all boils down to being BORED.

Yesterday I did a slow and easy 1 mile after a full intense leg session:

The numbers for 2/19

Exercise Sets Min reps Max reps Min Wt. (lb) Max Wt. (lb)
ABS Incline sit-ups 1 5 5 2 2
ABS Sit-Ups, Flat 2 12 35 2 2
LEGS Leg Press 3 12 12 95 95
LEGS Hip abductor 3 12 12 70 70
LEGS Hip adductor 3 12 12 70 70
LEGS Leg Extensions 3 12 12 60 60
LEGS Hamstring curl 3 12 12 60 60
LEGS Hamstring
Curls (Cable) 2 12 12 50 60
LEGS Standing
Reverse Calf Raises 3 12 12 35 35

The run
11.5 laps = 1 mile
1- 1.21
2- 1.10
3- 1.10
4- 1.08
5- 1.08
6- 1.07
7- 1.06
8- 1.05
9- 1.03
10- 1.00
11- 0.56
11.5 - 0.25
Total 1 mile in 12:44

The Numbers for 2/20:
11.5 laps = 1 mile
23 laps = 2 miles

1- 1:01

2- 0:58

3- 1:01

4- 1:00

5- 1:00

6- 1:00

7- 0:57

8- 1:02

9- 1:02

10- 1:01

11- 1:01

12- 1:00

13- 0:561

14- 1:00

15- 1:01

16- 0:51

17- 0:51

18- 0:57

19- 0:57

20- 1:00

21- 1:00

22- 0:59

23- 1:00

Mile 1 - 11:33

Mile 2 - 11:02

I followed the run with a nice easy 700 yard workout in the pool.

~~~~~~~~~~~~

I am pretty happy with these numbers as my lap times are negative split-ish. At least in yesterday's run I was increasing each lap or or. Tonights run was twice as long and I tried to run the 2nd mile faster than the first. I succeeded, and did these easy miles in well under 12:00 miles. That makes me pretty happy!

I am breaking up each run into multiple parts to help with pace - the first portion slow or reserved, the next portion quicker, the last portion fastest. I am really training myself to be a racer in the 11 minute miles right now - then I will work my way down to 10 minute miles. I really want to be a sub 10-minute miler by the end of this season. We will see!

So I am in half marathon and triathlon training. The cool thing is that I my two schedules/plans married perfectly.

The last week is a taper and the half. Been talking to some BTers and am finding out a lot of people are doing this race! Lots of training partners! Lots of TRAILS!

Take care! Tomorrow is my last day at work this week because Friday is the arrival of Hayden Alexander Jones, my friend's baby boy! How exciting for her!

})i({ RunnerGirl - getting speedier in all due time

No more doubts.

I no longer doubt that I will finish a sprint triathlon. 644 yards today proved that I have the endurance to keep on going.


I no longer doubt that I will PR in my half marathons this year. Being able to sustain a sub 11 minute mile for 30 minutes today shows me that I have the endurance.


I no longer doubt that I will keep moving forward and keep being active. I have found that taking appropriate rest days is a neccessity to wanting to keep being active.


I no longer doubt that I will keep loosing weight (maybe not as steadily, and not as quickly - but nonetheless I will keep on loosing). I really have no feelings for food anymore - I eat for nutrition and the joy of the company I am keeping.


I no longer doubt that I can and will increase my pace over time (key words - OVER TIME) I can push a little bit at a time... and over time get there.





It is great to face your doubts, the ones you have held inside for so long, and tell them to bug off.





Today's numbers:


RUN


12:00PM


2.57 miles, 30 minutes


Hill repeats on the dreadmill at lunch (3% and 5% inclines - main set ran at 10:54 pace)





SWIM


6:00PM


1044 yards, 37 minutes


W/U - 4 x 50 IM


Build - 2 x 100 (FS 75, kick streamline 25)


Main set - 3 x 100 FS on the 2:30s, followed by...





Ok ready?





Are you REALLY ready for this?





Followed by..... 644 yards straight through of laps... no breaks.





I was supposed to do 6 x 100 FS on the 2:30's, but 3 into it I decided to just keep going. Then I decided to make it to 5 laps... then once I was there I figured I chould go to 8 laps, which lead to 10, which lead to 12 - which in a normal pool would be 600 yards... BUT in Bally's we-are-too-cheap-to-put-in-a-full-sized-25-yard-pool-so-you-are-just-going-to-have-to-deal-with-a-23-yard-pool pool - I decided to throw in an additional lap (14 total) to make it a for sure 600+ yards.






I guess running and swimming are the same in one respect - if you keep at it and make sure to some bit of something every day (within reason) you will increase stamina and endurance... and eventually one day it just clicks.

Today was the click day! What a good day!





Time to make dinner and relax!





})i({ RunnerGirl

Heeellllloooo mojo! Welcome back!

Friday night after completing a 20 minute portion of TheFIRM's Bootcamp DVD before Mike got home, I did a quick check on beginnertriathlete in the Michigan forums to see what fellow MI peeps were up to this week. Well lo and behold quite a few of them were meeting up about 15 minutes away from me to get in what they called a "turtle" run - nice and slow - on Saturday.

Albeit their slow speed is currently my run speed (or there about), I decided to go ahead and meet up with them. And I am so glad that I did!

The numbers:

4.6 miles ran

12:09 average pace

Hilly terrain (very hilly!)

Cold, snow and icy weather conditions

182 MAX HR, 169 avg.

796 calories torched!

Not only are these people quick - they were awesome! I ran behind them for the entire run - but they were always right there ahead of me, and they made sure they turned around at the 2 mile mark so I could get in my 4 miles before they headed back out to wrap up another 8-10 miles.

How nice of them!

The way we went out differed from the way we came back, as we decided to hit the path on the return. This added a good .5-.6 miles onto the run, but my faith in myself has risen even more.

I went from eeking out 1- 2 mile easy runs, to running the 5K all the way through at a calm 12:30 and change pace, to running a hilly (VERY HILLY) 4.6 miles averaging a 12:09 pace in the course of 1 month.

My mojo is a go-go. My mojo came back y'all!

These are not superhuman numbers, and I do not want superhuman numbers, but knowing that I am making progress in the forward direction in my trianingm and that is really making all the hard work and effort worth it - and you know what? It is now a habit! Sure enough, my fitness and health have taken front seat - and my workout regime is now just second nature. I mix it up, I am flexible with my rest days, but I always take 2 a week to make sure that I am well rested and to make sure that I do not burn myself out.

That run set the mood for the rest of the day. I picked up my partner in crime Lana Bananarama the biking extraordinaire, and we headed to Two Wheel Tango in the A-squared (Ann Arbor) to get measured and to find my bike.

Turns out that my right arm is like 2.5cm longer than my left (freak show anyone?), and that I am an exact Women's specific geometry 54cm bike frame type-o-gal. And that means that I now am one step closer to my bike being in my hands!

I am eyeing a Specialized Dolce Elite. It is HAWT! The Dolce is balck and pink, but the Dolce Elite is white and pink, and the seat has major seat bling on it. Score points for both the blig factor and the component factor!

My fellow tri-cluber Cheryl decided not to part with her Roo, and after comparing compenture between the Specialized and the Trek that I was eyeing, I am thinking that the Specialized is better suited for my needs. (Did I mention that it has pink on it AND bling? Just making sure that you caught that leetle detail)

So in the new few weeks I will set up the formal fit and purchase date for the bike. Sooooo close to the bike. Sooooo close!

I am honestly in no rush. I am in training for health and when my ability is there I will do a triathlon. I would like to do the AA Tri as my first, so we will see!

After hitting TWT, we headed into Detroit for the Winter Fest. What an amazing time! Ice sculptures, s'mores (Oh yes we made s'mores), ice skating, a 200' snow slide, dog sled racing, snow shoeing, and a killer drink and eating time at the Detroit Brewery! I have TONS of pictures but no batteries in my camera to transfer them. :( So once I get batteries I will post them up here.

Today is a rest day so I will be cleaning the hizzy and organizing all my gear!

Have a wonderful rest of the weekend - stay warm if you are in this region 'cause it is COLD homies!

})i({ Runnergirl

The first of MANY miles...

Super5K Race Report - Stubble race done!

I did my "stubble" 5K race this morning. My thought was that I would eek out those 3.1 miles trying really hard to just keep running. But upon arriving and finding Lana, today's mission was now to make sure that my partner in crime Lanabanarama the disco biking queen made it through the race with a good experience.

We ran a nice and comfortable 3.1 miles. My HR was high, but not as high as in previous runs. I averaged 169 BPM for the race, and torched 709 calories.

Lana new she would be in the 13-minute miles today and probably walking a bit. Nope! Not letting that happen! Not especially since she was a 4-armed carbo loading machine at her part last night. Not letting all those carbs go to waste!

I have to say, it was nice to be the motivator for once! I kept her going the entire way and even got a 12:30 pace for the first mile. We slowed down a bit on mile 2, then sped back up the last mile. And I was very pleased to see that Lana has the exact same running MO as I do - warm up for 3 miles then torch it at the end killing that last 0.1 mile like the sprinters we are! I believe that we finished in 38:40 (according to our watches) - the official time is based on gun start, mat finish. So that 38:40 was our actual run time, not from gun start.

I have now crossed off the last of my goals for January, and now that I am at a good 3 mile run, I have the confidence in my run that I was lacking towards the end of '07 due to injury. All it takes it good conversation, fun running, oh and enjoying what you are doing. :o)

})i({ Runnergirl

Holy reverse triathlon batman!

So tonight after work I decidexd to go for a run. So I did. 20 minutes of running in the pouring SLEET and stomping through the SLUSH of a very confused Michigan January.

Then I headed over to the rec center here in my complex and rode bike for 20 minutes. Then I proceeded to hit the mini lap pool at the rec center.

The craziest thing - I did nearly 20 minutes of non-stop laps. Some with flip-turns others without. I mean I barely took a break and when I did it was to adjust the goggles or switch to a drill for a few lengths. I was working really hard on breathing and hip rotations.

The mini lap pool is super small - like 10 strokes a length small - but 20 minutes of non-stop laps? That is a first for me!

Pictures - proof (and since I was in my own lap pool I could take pics - I am sorta anti taking pics in a healthclub's pool area. )

NAIAS, XTERRA (both the car and the race), and a good workout to boot!

This is the weekend of a lot of car-oriented things mi amigos!

First off, let's discuss the 2008 North American International Auto Show.

It was pretty cool. Probably my fave year if only because there were specific vehicles that Mike and I wanted to see - so we were able to make the entire trip around the exhibit hall in just under 3 hours.

Here are a few of the funny and or interesting (to me) pics from the day. I for once did not waste my entire memory card on every single vehicle. In fact, I took very few pictures relatively speaking.

Detroit has spoken - Eff Kwame!

Mike refuses to take a normal picture... but I sorta love him for that.

The new Concept Genesis Coupe from Hyunai - read this is the new Tiburon - Mike's car.

Vee Dub in das haus.

OK - funny story about this one. First off, I work for a direct competitor of Michelin. I thought that it would be humorous to get a pic of me in front of the giant MM for S&G. As I am standing there, this man walks past and says - "grab his balls!" Because I see a little person walking behind him I yell back - "Sure.. sir you are a WONDERFUL example for your son." After he walks past and the said little one trailing behind him turns around and stares me down... I realize... that little person... with a BEARD... was NOT his little son as I thought, but his friend... who was a little person. *shakes head*. Yeah - only I can almost get my a$$ kicked at an auto show by a little person.

My attraction to MM - he runs too!

So.... exactly how do the Chinese auto mfg's think they can sell a car here... you know, when we have safety requirements and all?

So it was a good time. Saw a "man" threaten to kick his son in the stomache because he took a picture of a trash can with a digital camera. Yeah. We thought the same thing as you are. Aside from totally disrespecting a little person, today went very well! :o)

So on to XTERRA. First off - I want one. Secondly - I am going to race in one.

See - I sat in the Nissan XTERRA off-road today and fell in love. This is truly the Jenn-mobile. It can fit my road bike, the MTB, and like a small army of aid workers in there. It gets decent gas mileage - actually comparable to the Toreass - and is awesome in YELLOW!! It is YELLOW people! Mike agreed - it is a vehicle that will work for me.

So the racing one? Not the physical Nissan XTERRA, no, but rather I will be racing in the XTERRA triathlon in Brighton this year - the XTERRA torn shirt triathlon.

It is an off-road triathlon: typical swim, followed by a MTB ride, followed by a trail run. My new partner in crime Lana and I agree after hearing one of our tri club members, who is a pro triathlete and a pro XTERRA triathlete, that the XTERRA will be a super fun time!

So there it is. My first actual race race on the calendar. Woot!

After all of this - I made it to the gym for some strength training (upper body) and a good 20 minute run. Uuummm... my entire run averaged a 176 HR. Anyone else think that this is a little high?

So now I am waiting for my uber healthy meatballs to cook and to finish off my spaghetti dinner, and then I am relaxing and maxin' the rest of the night!

})i({ RunnerGirl

When the stars align...

Holy wow wow wow!

OK so today's run was the BEST I have had all year. I am so ready to run the Superbowl 5K come Feb. I only did 1 mile - but I felt strong and reserved and so could have gone on for 2 more. It's that 0.1 that kills! :o)

SO onto the swim -

warm up 4x25
pull drills 2 x 25
ladder 25, 50. 50 felt good. Yeah for imporvements! Did another 25. Then did 75 for fun. Wow, I just did that! Like for realzy. So, I did some more 50's and 25's and then decided why not go for 100? I mean I will never know if I am capable of it if I do not try it, right?

BAM!

I did a 100. Just for fun. And I made it in 2:52... slow yes, but you know what? I SWAM 100 YARDS STRAIGHT THROUGH HOMIES! Hellz yeah!

I am averaging a slow 00:32 seconds for my 25's, just over 1:00 for a 50, and then my 100's at 2:52. I forgot to check out my 75 pace. Oh well - that is what tomorrow is for!

On the weight front - I am down another lb as of this morning! That means that I have offically lost every pound that I gained over the last year. Which in turn means that I worked hard to get BACK to the beginning. :o) But hey - this is a great place to be! 12.4 down, many more to go!

Tomorrow is a swim only day. My goal is to do 100's, but to focus on 50's and 75's. I cannot believe that this day has arrived. I still cannot believe that I just swam 100 yards straight through.... best day EVAH!

Oh and on Doug's recommendation I found some soap at my LSS (Different Strokes) that has a chlorine neutralizer in it so I won't reak of chlorine anymore. *sniff* I will sorta miss that just sterile smell. Sorta.

And Kim - ummmmm yeah we are hanging out! :o) I will let you know when the trip is finalized.


Have a GREAT night everyone!

})i({ I am too happy for my own good right now!

Tales from a bipolar runner

Chapter 1 - But baby it's cold outside!

I got home from work at 6 o'something tonight. I run inside, peel off my coat, etc., run in to the bedroom, peel of my workclothes and strap on the HRM and start dressing to go outside.

MIKE: Uuuuummmmm.... what are you doing?
ME: Getting ready to go run! *goofy grin*
MIKE: Ohhhh... OK.

5 minutes later we find RunnerGirl in velvet yoga pants and a long sleeve t. No HRM or running clothes to be seen.

MIKE: Uuuuuuummmmm.... what are you doing?
ME: I decided that it is too cold and I am not going to run tonight. *crashes on bed*
MIKE: Ohhhh.... OK? *quizzical look on face*

Instead, we decide to go to dinner at Mongo's. We eat. We talk and laugh. We have a wonderful time. We come home.

I run into the bedroom, peel off my second outfit of the day. I put on said HRM and running clothes... yet again.

MIKE: Uuuuummmm.... what are you doing?
ME: I am going for a run!
MIKE: Ooooohhhhhhh.... OK.

I go out in pitch black icy cold and slick conditions (at nearly 9PM mind you)... run for 32 minutes... and return one happy and comfortably warm chica.

So yeah... there is nothing wrong with being a bipolar runner. :o) Right?

Pictures = proof!

This is me AFTER said 32 minutes in icy weather. :o) Horrible pic, but you know - whatev!

})i({ RunnerGirl

Kwando of Death. Bally's style.

Today I went with my friend Stacy to Bally's Kwando class in Novi. I figured that Kwando would be a nice way to break the rest, as technically it has been one week since I started to get sick.

When I walked in I went right up to the treadmill to get in a little run in before class. I see tons of people starting to move into class already, so I decided to cut the run short to 6 minutes and head in as well.

I was excited. It ws Sunday, 11:30AM and the class was alreaday filling up. That in my book mean it is going to be good.

I was wrong.

Our instructor - Joey - was a cracked-out man. He was angry, and I have no clue if this is just his demeanor or if he really got jacked-over this past week. Either way it really doesn't matter because for the 30 minutes I was able to last I hated him. Every jab, cross-punch, or uppercut was directed soley at him. Kwando, come to find out, is Bally's version of a battle royale - kickboxing to the death style class.

At 30 minutes and some I decided that although I was getting a great workout in, it was too much for me to handle at this point. So I headed out the back way straight onto the track and walked few laps. Then I ran a few. And then walked a few more. Ran a few more, and 25 minutes later I re-joined the class for what I assumed were the cool down and stretching.

I was wrong. Again.

Apparently since he teaches the (i can only assume) equally cracked-out spinning class right afterwards, he decided to keep the kickboxing class over for 15 minutes to do some seriously high-heart-rate ab work.

There was no cool down. There was no stretching. There were about 15 of the 30 of us in the kickboxing class who grabbed a bike and set up for the spinning class.

Are these people robots? Don't these people believe in NOT keeping your heart rate up so high for 2+ hours? Are these people on crack as well?

I can only assume. :)

I was tempted to come back next Sunday for spinning... but that is not on the plan and with Joey as the instructor I am sure that I would not last more than 20 minutes.

I have done it. I broke my rest period with an amazingly tough hour + 15 minute workout. I managed to get in some running in the process. I am right on track.

Monday I am back in it. Hip-hop for fat burning, plus some spinning for cardio and bike endurnce. Tuesday is full body strength plus abwork. Wedneday is my 1.5 hour swim with coach. Thursday is a little running outside. Friday is Yoga *yeaah!!!!*, and Saturday is my Triclub swim for 1.5 hours. I will end this next week with a nice 30 minute run outside, and POSSIBLY another go at Kwando. I always make myself go for 1 month of a new activity before I draw the verdict.

I hope that everyone's weekend is going well, that you are all stying healthy, and please remember this:

Crack. Is. Whack. Yo.

})i({ Runnergirl - back in action. Again.

Crisp.

"Well hello there my old friend," I say as I zip up my jacket and hit play on the pinkPod, "it has been a long time hasn't it?"

Of course I am just talking to the air. Literally.. the cold, crisp air. It has been so long since I have felt the crispness touch my skin that I knew the second I stepped out of work that I had to ditch the pool tonight and enjoy a real run outside.

Screw the treadmill... forget the elliptical... tonight it was just me and my old-time running partner - fall.

This time of year does something to me. I makes me want to lace up and go out side. Not always for a run, and not for some crazy time, but just to get outside and see all of fall's wonder and beauty.

Tonight was such a night. I got home late... because I was at work late... so mostly it was me in the darkness with random cars passing by on their way home. But I could still make out the leave colors, just barely. And I could hear the leaves crunching under my feet over the melodic sounds of Norah Jones. And I could smell the cold.

That is one of my favorite smells. Autumn. Fall. No matter
how cold it gets, this time of year alway feels so warming to me. Like a
desire to cuddle up next to a fire with some cocoa.

I felt like I was in a movie of sorts... the wind knocking me around, me tightly zipped up, running carelessly on the streets. It was almost like it wan't even me out there.

This has nothing to do with a killer pace or a long run.. it was a short (1.87 miles according to my routemapper) and zippy run. I didn't bring a watch or Garmin, just my pinkpod. I just wanted to be.

As a lone car would pass me, my shadow would elongate in front of me. At these times I felt as if I was running after the future me. Long and lean, a fitness machine. I would get wrapped up in the sounds and smells around me that I would just go and go and go and not even realize that I was running. I felt like I was gliding.

Regardless of what the calendar says, tonight is the first time it has really felt like fall to me.

So welcome back home old friend. I have a feeling that we will be getting together quite a bit.

})i({ Runner Girl

2.28 miles yesterday - 3 today!

Time for an update - and an appology!

I am so sorry Josh that I forgot to mention and congratulate you for running the Indy Mini! You did great, and I am proud of you! :)

So an update on the past few nights.

Hey, guess what? I AM BACK BABY!

Last night when I got home from work (which has become a source of major frustration for me by the way) I did a reasonable 2.28 miles. I am pretty happy because all of a sudden - I am running straight through. Not even a thought of walking. And when I finish - I finish strong and with many more miles in me.

This is a great feeling! Especially since I live on some pretty steep hills. I call my regular runs hill work - hidden hill training!

Today after the torrential downpours I went out for the same run - I was hoping for 2.28 miles, but I did something pretty cool for me. I turned down another street and completed 3.0 miles on the dot. Again, I finished strong and with reserved energy.

I am just getting my body used to running straight through again. I nixed the idea for now about run-walking the half. I will probably use this technique for the full 26.2 I am going to be doing in February 2008. I have never really been comfortable in the marathon, mainly due to my lack of training, and partly due to fear. This time I am preparing myself for the return of 26.2, and will be doing it whichever results in me completing it strong and with a smile on my face. ;)

Tomorrow is my 5-miler in Kennsington. I am pretty excited as this will be my longest run since the half-marathon in January. *Laughs* Umm... yeah.

So there you have it. I am now 2 weeks out from starting my official training, and have been able to get in some good base miles! I am so excited for 6/11 when I lace up for my official 3 miler.

This weekend marks Mike and I's 2 year anniversary. We celebrated last night by Mike suprising me and taking me to the place of our first date - Cafe Sushi in Troy, MI. :) We then went to Mixx Lounge for a nightcap. Awwww... I love that man. *blushes*

This weekend is the Detroit Electronic Music Festival (otherwise known as Movement), so Mike and I are heading down the Detroit tonight, and then again during Monday afternoon.

That is about it for now. I hope that everyone is having a wonderful weekend - being safe out there, and enjoying nature!

Happy Memorial weekend everyone!

})i({RG

A nice easy run on a Monday evening

Today I managed to walk for about 30 minutes at lunch. After work Mike and I hit the gym - he to the track and I to run outside. And I did. And It clicked.

It clicked again.

I ran all the way through my 15 minute run. I know that that does not seem like a lot - but honestly... I could have gone so much farther, but I was ready to get my strengthtraining (chest and tris) done, and head out to dinner.

It feels so good to have felt my groove again. I felt like myself again. I felt that joy of running continuously and feeling like some amazing power took a hold of me and guided me through. And it felt... good.

Not going to lie to you all... I was worried, but I know that I have it in me. ;) I am RunnerGirl. And that is how I roll.

Tomorrow I will run for 20 minutes, then 25, then 30 then 35, and keep on going like that until I start my half marathon training the week of June 12th or so.

Keep on running!
})i({ RunnerGirl

45 minute runs feel good....

Last night I ended up doing a 45 minute fun run. I wasn't going for any particular distance, but I think that I went about 3 miles. I am still disappointed a little, but then again, I know that I have slowed down since becoming less active... plus I am following the run-walk-run method at 2:1 intervals. The real test will be Sunday at Kensington Metropark when I run a 5 miler using the 2:1 ratio.

I felt really good out there. Strong. Happy. :) I know that I could have pushed it 3:1 but I decided to give this 2:1 ratio a shot through the 5-miler. This is a new philoophy to me... so I am trying my bet to emrace it fully.

I have plenty of time to get my pace back up to where I want it. I am not worried long term about it. I know that this time around I will enjoy it, so if that means I will become a slower runner, then albeit!

Today is a rest day, tomorrow my 5 miler and some early morning strength training.

On a weight loss note - I am down a total of 17lbs as of this AM! :) That is cause to celebrate right there people.

The rest of thi morning will be devoted to finding a new template for my blog. I love the one that I have now, but I am sort of bored with it. I want something a bit brighter... you know - like my personality! LMAO - ok... whatever. ;)

Keep on running everyone!
~RunnerGirl

bustin down the walls

I did it! I did another week 3 session with no issues. I think my main hold-back has been running indoors. I HATE THE TRACK inside at Bally's. I hate the treadmill. If there is no sun and wind and bugs and dirt... count me out. I need nature. I desire nature. I thrive on nature.

The perfect place for me - Kennsington Metro Park (KMP). You get trees, lakes, bikers, rollerbladers, walkers, runners, frisbee-golfers, boaters, kayakers, farm animals (there is a farm), golfers (there is a golf course), and of course the nature center with miles of trails to walk on.

What more could you want? Last weekend I hit the nature trails for some good ole walking around in nature. This weekend I hit the paved hike/bike trails for my running session.

LOVED it.

The sun was high above me... the wind was to my back. The waves were crashing beside me on the rocks, and I plodded on... you know what... no. I did not plod, as I stopped plodding last year - I ran on with confidence. Oooooh! I like the sound of that!

I kept a mental note - 2.5 miles in 25 minutes. OK... what? That included 5 minutes walking to warm up, 5 minutes walking to cool down, and somehow in the middle there I ran the balance to make 2.5 miles in 25 minutes. That in itself would be typical for my running of '06. But I WALKED 10 minutes of that. Hmmmm... I love intervals!

Oh well! I really don't care about time or distance, just how I feel right now. And I feel accomplished, and great about it, so that is all that matters. I am fighting the urge to do more than what the plan states. NO! Bad Jenn... I am on a plan here. There will be NO deviating from the plan. I do not want to cheat myself. Not one bit. I want to earn the running and pace, and endurance. Why cheat myself out of that? SO I am doing more week 3, even though I feel ready to move on to week 4, but no... I am completing this week first. I have got big things planned this year and I refuse to accomplish them half-assed. Pardon my french.

So on with strength-training - tomorrow is Chest and tris, with 15 mintues of some more HIIT. This time I want to do the ellitical and give my running a little break. Days when I am not running my intervals, I really want to get in some different types of cardio. I am thinking one of these nights getting in some laps in the pool as Lorraine mentioned training for a tri this year to be completed in '08 - so it never hurts to start thinking of that.

Speaking of Tri's... or rather Dus in my case - I am going to do a Du in '08 I decided. For my b-day I am getting a brand new Trek bike, so I think that I will start in on training for my first ever Du. I am pretty excited!

I have another accomplishment on tap for '08, but this one is a secret... so secret that even Mike doesn't know what I want to do. It is not a running or sport related thing per say... in a round about way I guess it is related. But something no one would ever expect of me. *big grin*. I will let you know when I have accomplished it!!! I am queen of suprises. One hint - ACE and not bandages. ;)

OK - well it is after 10PM and I need to hit the sheets. Big plans for tomorrow! ;) I am so excited to tell you all what I plan on doing, but nope. Mums the word. Oh you all know that eventually I will break down and tell... but not just yet!

is it true? is spring really here?

I think that it must be!

To wrap up this week - Mike and I hit the gym Monday, Tuesday, Wednesday, and Friday. That is 4 days this week! I ran Friday and today (heading out to KMP to get in the time). I am still down 13 lbs, which is fine by me! I lost a fraction of a pound over this weekend, and given that it was Cinco De Mayo, 3 Detroit victories (Red Wings, Tigers, and Pistons), as well as the Mint Julip drinkin' Kentucky Derby, oh and Mara' college graduation... I did well!

The test was Yesterday for sure.

On the running front, Friday's run really felt great! I moved on to week 3 (after all of this time!) I took the run off-road this time, and while Mike was doing bike work inside the gym, I was running outside around the lesser known Novi area.

When I completed my 30 minutess of HIIT, I came back inside the gym and we ended it with leg and shoulders. Due to my running, I took it really easy on the legs cutting the weight I normally use by half if not more.

Today I decided to go ahead and head to KMP after I post this, and get in my 2nd installment of week 3.


Now here is the kicker. Not only will this interval style of running that I am doing help in the long run two-fold: faster pace and more endurance, it is also helping out on the weight-loss front.

You may have caught my mention of HIIT above. Well HIIT is High Intensity Interval Training. The theory is that when you do one form of cardio, at the same level, for long periods of time (i.e. running an 11:30 mile for 6 miles) your body gets put into this stagnant place. The same theory applies to eating. If you consume the same amount of calories daily, your body starts conserving them because this is it's baseline. In order to "trick" your body and keep it guessing as to what caloric intake it will have available, you need to switch up the calories every day. This will keep your body burning the calories, insetead of conserving them.

Our bodies are efficient. If we feed it the same things and do the same things daily, it slows down the burn. However, mix it up and your body will turn up the heat!

If you think about it.. we would be a lot fatter if our body was not so efficient. When you splurge and have the McD's food - and if your body was not efficient and constant burning, you would gain about 2lbs a day. Yes - 2 lbs a DAY. Since we eat pretty consistently, even without knowing it, so our body expects this intake and burns for it.

Another eating example: If you eat 1400 calories one day 15oo the next 1450 the next, then 1600 the next... your body is confused. When it sees 1600 it goes into overdrive and burns quicker. If you cut back the next day to 1400, your body is still burning for the previous day's amount.


So how does this apply to running or any other form of cardio for that matter? Easy. If you run or do the elliptical or swim every day at the same pace throughout the run/session, you body starts conserving. If you run harder for 90 seconds, then slow it down for 90 seconds, the increase it again for a few minutes, and keep on switching it up like this - your body gets confused and since it never knows what is comming next - it burns more calories... not neccesarily during the exercise, but definitely afterwards.


I guess you can do more study on this yourselves... but after talking to Lorraine (Mike's sister who happens to be a fitness competitor and champion) and doing my own research on this, I have found that every site I see says the same thing. 15-30 minutes HIIT is more efficient than 60 minutes straight cardio. Truth be told, most sites say 12 minutes is all you need. But hey - those site are generally aimed at bodybuilders.



A far as training for my races goes, this really is not neccessarily the best way to run, but for shorter distances, as well as already planned interval training sessions, I say keep them up! Run your 6 mile one day, then do an interval session the next running day. Millions of runners already know this. I decided to stop fearing the word interval.. and embrace it. So far, I have burned more weight off when I do intervals, than when I do straight constant cardio.

And if you are not a runner, but rather a person who adores the elliptical trainer.. do the same thing! 30 minutes goes by so much quicker in your mind if you adjust the level periodically throughout the session.


HIIT those runs!!
RunnerGirl