Slacker!

Not on running, but on keeping up with my blog. To my two faithful readers, I apologize. Much has happened over the past month with my running. I'll tell you all about it soon.

(hopefully)

Balloon Fest 5K

Two weekends ago I decided to deviate from my normal Saturday morning long run and participate in my first 5K race. I have been hesitant to do any of these short races in the past, because, well, I haven't been training for them. However, with the intervals and tempo runs that I have been doing as part of my current marathon training, I thought that I might be up for the challenge. So, I went for it.

The race had an 8 o'clock start time, so I showed up a little before 7:00am to give myself plenty of time to register, stretch, and warm up. The competitive juices in me started flowing and I found myself sizing up the competition (like I actually had a shot at winning the race). With the exception of one of my training buddies and his 15 year old son, I didn't recognize anyone else.

Right before 8 o'clock, the race volunteers moved us all into the starting area. The nerves began to set in. There were 64 of us, which wasn't too bad for a small, local event. Some runners were trying to get to the front of the pack where they wouldn't get held up by the slower ones and others were trying to move to the back where they were out of the way. I stayed at the front. I just felt more comfortable there. After a brief talk from the race official, the horn sounded and we were off....in a flat out sprint!

Immediately, I found myself anarobic and at the front with a highschool cross-country runner and a college 5K specialist. I knew I wouldn't last at their pace (sub 6-minute miles), so I eased up a bit around the one mile mark and let them go on. As I exited the park into the neighborhood, I got my first chance to glance behind me. I was about 100 yards ahead of the next guy, which I wouldn't be able to hold off until the end. With about 3/4 of a mile left, he passed me. I was running out of steam. The next runner behind me was a ways back and I was able to finish before he caught me.

In the end, I finished 4th overall and 1st in my age group - my time, 20m 5s. My original goal was 22 minutes, so I was pleased with the effort. It was a great learning experience and something that I would certainly like to do again in the future....not the near future though.

Progress Report

Since I am now into the sixth week of my sixteen week training program, I figure it is time to give an update on how things have been going so far.

It seems a little silly to be mentioning this, since it is the most obvious result when you are training hard for something, but I am in much better shape than I was when I started six weeks ago.

{Go ahead and laugh}

I bring this up because I am amazed at how much better I have gotten at running compared to the shape that I was in six weeks into my last training program. I am sure that some of it has to do with the base that I already had going into this, where as I didn't have much of a running base at all when I started before....and though I still slack off in this area, my eating habits have greatly improved over the past couple of months, so I'm sure that has helped me to shed some unwanted pounds (current weight = 159lbs).

More than anything though, I attribute the noticeable prorgess to the fartleks, strides, tempo runs, and intervals. These things have been kicking my butt during the week and paying dividends on my longer weekend runs. Instead of dragging across the finish line like I used to, I am able to kick the pace up a bit and finish strong. If you haven't added them to your training program yet, I highly recommend that you do.

The benefits?

• A better conditioned heart which has to work less on longer runs (lower average heart rate)
  
• A higher lactate threshold which reduces cramping or tightening of muscles
• The ability to "kick" in the middle or at the end of a long run
• Noticeable progress in no time!

What to do?

• Fartleks: Start out with a 1-2-3-2-1 fartlek. For each number, alternate a period of fast running with a period of easy jogging. From there, you can build up to 2-3-3-3-2, 2-3-4-3-2, and 6-4-3-2-1 fartleks.
• Strides: Accelerate for 20 to 30 yards, hold that speed for 30 to 40 yards, and then slow down for 20 to 30 yards. Becareful not to strain anything by running too fast.
• Tempo Runs: These are steady runs at a pace just beyond your lactate threshold or "comfortably hard". Start out with a 12 minute tempo run and then increase to 14, 18, 20, and 24 minutes.
• Intervals: You can run 400 or 800 meter intervals. Some that I have done are 4x800, 6x800, and 7x800. In-between each interval, I run the same distance at a slow jog or sometimes a walk. Runner's World magazine says that your effort should be a 7 or 8 on a scale of 1 to 10.

There you go. Enjoy!

Oh, I almost forgot - I have been "big toe pain" free since purchasing another pair of Saucony shoes. Thanks to everyone for the recommendation.

Pain in My....Big Toe

Have you ever experienced a sharp pain across the top of your big toe as you run? As crazy as it sounds, I have. It doesn't happen to me everytime, but when it does the pain is pretty intense.

Is my form off?
I am usually aware of how I am running, but that could be it.

Do I need a new pair of shoes?
It's possible. My current pair has about 475 miles on them.

Are there any pre-run stretches that I can do?
Seriously! I am willing to try anything so that I can avoid the pain.

I have Googled "Big Toe Pain", but most of the results are dealing with "Runner's Toe", which isn't what I have...

I think.

What Fuels You?

Cytomax Sport Energy Drink is what fuels me.

I have been using this sport drink for several years now and I absolutely love it. It mixes well with water and has a great taste. I believe it comes in 11 different flavors. My favorite is tropical fruit. Typically, I will use it before and after each run. They recommend using it during exercise as well, but I have never seen a marathon that hands out cups of Cytomax, so I stick with water and Powerade to be consistent.

Studies have shown that after three hours of intense exercise, athletes drinking Cytomax perform better, lactic acid levels are lower, reducing cramping and post-workout soreness, and promoting re-hydration, strength and improved endurance. For once, there is actually a product out there that works as advertised - at least for me.

Maybe it will work for you.

3-Miler

My training program called for an easy 3 to 4 miles today - I guess to recover from the 5-miler plus 4 x 100 strides that I did yesterday. It is hard for me to do an easy short distance run, so I opted for a moderate 3 mile run.

After a ten minute warm-up I picked up the pace and held it until the end. I ended the run with a time of 22:17. My best mile was the last one, which I ran in 6:52. That was plenty for me tonight. Running six days a week is wearing on me. My body doesn't seem to have enough time to recover. I just keep trudging along though.

Tomorrow night - more fartleks! I'll let you know how it goes.

Mad Props

I believe in giving credit where credit is due and this person certainly deserves it.

So, MAD PROPS go out to my fiance Kelley. About three weeks ago she started going to the track and walking/running while I did my running. Let me tell you, that is a big thing for her. She isn't exactly the "running" type. Getting all sweaty and being outside in the heat a lot just isn't her cup of tea. She is more of a "Buns of Steel" or Pilates kind of girl. But she has stayed focused and has hung in there. Now she is getting more and more comfortable with her running and with the distance that she is putting in. Before you know it, she'll be doing her first half-marathon (or full marathon???).

I am proud of you, babe. You look great! Keep it up! You will be seeing the mental and physical rewards before too long.