Mediocre Runners

Just got back from a three-day conference down at Ft. Bragg, NC and it’s SO good to be home, *sigh* I was fairly ambitious and planned on working out all three days down there, but lack of sleep and gross-heavy military food (think grey salisbury steak, fried pork cutlets, and over-boiled, buttery canned vegetables) got in the way of that. I tried to go for a run yesterday (4 hrs after lunch), and could only run about a mile and half before a weird nausea-heartburn thing started kicking in. So fast-forward to today: got home (made sure to grub on Lara bars, nuts, and apples on the six hour drive up) and went for a five-mile run in FORTY-FIVE minutes!! 9 minute-miles x 5 – woo woo! (can you tell I’m proud?) Moral of the story: sleep + healthy/whole foods = good workouts–for me at least, in my mediocre state….I know a lot of harder-core peeps who can run on 5 hrs of sleep, eat a cheeseburger an hour before their run and pump out 6 miles no prob. But that’s what this blog is all about, figuring out what works for me

Poplin-Green Wedding this weekend at a Winery in Berryville, but will post next week’s workout goals on Sunday evening.

I just scored a pair of New Balance 840 from my local DSW for $33.  I was looking for a replacement for my beloved Montrail Streaks and I couldn’t pass up this deal. The 840s are a minimalist, but rugged shoe that is pretty close to a flat. It has a minimal heel and a very rugged outsole. It fits wonderfully and isn’t restrictive at all.  Needless to say, I felt the urge to test them out on this beautiful Sunday.  So I headed over to Potomac Overlook, which has some great trails, complete with hills and streams to ford.

But before heading out, I needed a plan. Mediocre Runners is against mindless slogging through miles for no purpose.  Now if I was going out for a long slow run just to enjoy the weather and being outside, that would be another story.  So I hit up Pat and asked his advice. Two words: Crossfit Endurance. I quickly found what I was looking for: 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. All out effort. This is a “lactate shuffle.” I have no idea what that means.

Anyways, I hit the trails and did a quick warm up on a flat part.  Then I hit the stopwatch and began my lactate shuffle.  The first 5 minutes were broken up my a stream I had to cross. So I started over and headed down hill a ways towards the Potomac. Then I headed up hill to work on my hill climbing technique.  My first 5 minutes were up more quickly than I expected.  The next two intervals were the same: fun, fun, fun.  I’m not sure the Crossfit Endurance workout was meant for some pretty steep trails, but I can say that was a pretty badass workout for only 18 minutes of actual running. I can’t wait for some more.

I almost forgot about the shoes! I’m no trail running expert, but I can say that I never lost grip on a variety of terrain: streams, rocks, roots, mud, dusty single track. The 840s bit and wouldn’t let go.  And they are FAST. I was grinning on the downhills. The minimal style and low heel also promoted a more natural mid foot strike. I love these shoes and can’t wait to hit the trails again.

Well, folks, I successfully completed my SECOND half-marathon this past Sunday in VA Beach and finished at 2 hrs and 22 minutes, which I know, is pretty mediocre. And to be honest, I am really proud of Brie and me (my BFF who I ran with) because we logged the training miles, proved that ‘non-runners’ could in fact complete a long-distance event, and were smiling and laughing the whole way–it was truly a fun, uplifting race.

But at the same time I remember realizing throughout the entire run that my lungs were never being pushed (there was a moment at like mile 9 when I realized I was having a full-on conversation with Brie w/o any shortness of breath…at all) and instead I started developing this nagging pain in my left hip at mile 6 or 7 that slowly got worse as the run progressed. I knew I would finish, but I was surprised at how sore I was getting only half-way in and I know if I want to train for a full marathon I’m going to need to go see a running professional and talk shoes, stretching, stride.

Speaking of which, I am officially committed to the Feb. 2010 Austin Marathon. Thought I was going to do the Tucson Dec. 2009 one, but decided I didn’t want to push anything too soon and Travis agreed to run it with me! Huzzah! I know there are a number of different ways to train for marathons, but I’m not down for the five-runs-a-week types and would rather def get one long run in a week and maybe two other days of hills & fartleks, but that’s it for running. I’ll spend the rest of my workout time on crosstraining (spinning, stairclimbing, hiking) and possibly/potentially CrossFit or another form of strength training.

But I really want to push myself hard on the strength training. Ever since I started working out regularly I’ve always skimped on strength training–if I didn’t have enough time, ST got dropped, if I’m a lil’ extra tired, I forgive myself for throwing in the towel and going home after one set of squats.  I’ve become entirely more committed when it comes to cardio, and I’ve got to balance those two out.

Sooo, I’m piecing together some fitness goals and I’m thinking they’re going to be centered around this upcoming marathon (not only finishing, but getting faster) and committing to ST, but don’t know how to quite quantify the second one yet.  Dinner with Pat & Jon tomorrow night to discuss over sushi and sake bombs (for Jon), red wine for me.  Paleo-style.

Jess is running the Rock ‘N Roll half marathon today in Virginia Beach.  Good luck Jess!  We here a MR are wishing you well.

Today’s run was amazing. I don’t know if it was the fact that I haven’t worked out in about five days or the combination of sun, breeze, and lack of humidity, but I pumped out 6 miles wayyy faster than I have ever run at any point this past summer. I am in the final phase of training for the VA Beach 1/2 Marathon, which is this Sunday, and today was a big boost to feeling ready for the race. I felt so awesome today that at the end of the run, I sprinted to my gym and finished it up with a 15 min. abs class. In other news, looking forward to joining these two mediocre gentlemen in their CrossFit journey. Post-race I’m going to get a membership at a CrossFit gym and start training for a FULL marathon in Dec. More on that soon, gotta pull together these goals in a coherent fashion.

On Thursday I went back to try my failed WOD from Tuesday. I was originally going to do 4 rounds of of 800m run + 20 squats + 20 pushups, but decided to add some knees to almost elbows for some extra flavor.  I don’t remember my times exactly, but I think my best was 3:32 and worst was 3:37. I think I will call this WOD a “Tar-Tar.”

I’ve been taking it easy because of a nagging ankle pain. I went for a short run yesterday, but had to cut it even shorter. I’m taking today and tomorrow off to give it some more quality rest and ice team. But I really just want to get out there and run!

it’s funny how on the weeks I have 9 or 10 mile long-runs, I do absolutely fine and really enjoy myself but then when I am offered the opportunity to pull back and do a simple 4 everything falls apart. well, it was muggy and hot today but what really make the run unpleasant was I ate way too close to when I ran. I felt like I had this alien in my stomach, heartburn, sluggish, blah. but i pushed through, it was a good mental endurance exercise. so yeah, pat–I still need to try the whole fartlek deal but think I will save that for Monday morning. I would have hurled today if I started sprinting. Oh! But one more thing!! I totally saw three black dudes riding legit horses around penn. ave, haha, they weren’t cops though–three guys with weird safari-type hats, cowboy chaps and regular T-shirts. it was the oddest, coolest thing I’ve seen in a while. tomorrow is yoga and stairclimber…

A first for this mediocre runner: a WOD as RX’d.  I went to the track for this one, which was similar to Saturday’s.

4 Rounds for time:
Run 400m
40 Squats

I did it in about 13:45. My fist 400m was 1:37, then 1:50, then 1:52. I forgot to time the last one, but it must have been 2:00. Those squats really kicked my ass. Now it is time to ice my shin splints.

I’m a little tardy on my posts bc for the first time in over a couple of years I didn’t have access to the internet for a WHOLE weekend. Ran an amazing 9 miles in Sheboygan, WI–a small city on the lake about an hour north of Milkwaukee. The weather was *amazing*, 65 degrees, sunny, breezy…which made me wonder why I didn’t see any other runners out at 9 am on a Saturday morning?? I guess I am so used to the plethora of mediocre fitness-fans who frollick around DC every day. But wait, I did come across a sole running companion: a 65+ year old man who passed my ass, and smiled and waved while doing so. Good for him. Spinning tomorrow morning at 6:15 am, ouch!

I didn’t have a chance to go to my local box to do a WOD today, so I adapted a workout from Gym Jones and scaled it to account for my mediocrity. (By the way, don’t tell Mark Twight that I used one of my workouts. He may punch me in the face while doing a Turkish get up).  The GJ workout calls for 8 rounds of 400m run + 25 pushups + 25 squats.  After warming up with a mile run @ 8:05, I scaled this workout to 400m run + 10 pushups + 10 squats and through in some pullups here and there for some flavor.  Here were my times:

1:38, 1:39, 1:38, 1:42, 1:39, 1:43, 1:39, 1:40

I was totally spent after this workout and even almost puked on the last run.  But boy did those endorphins come rushing in on my walk home.  Another thought: one of the nice things about these kinds of workouts is that you don’t need a local box or gym to perform them.  I just ran down to the local trail which has some monkey bars, measured 400m with runningahead.com, and did my workout.  Now the only problem is that my ankles and calves are killing me. I think I’ll go out and buy a foam roll tomorrow.