Friday, February 25, 2011

I totally chickened out on my run this morning.

After Wednesday's crappy run, I wanted to get back in the groove! So, I had my alarm set for my regular time, but when it went off I felt sluggish and tired and really nervous. And went back to sleep.

What if I never have another good run and can never go farther than 3.5 km again? Is this possible? Well, I guess so. Is it probable? Um, no. Is logic overrated? Yes.

Last night I also had pole dance which was awesome after a month or so off. I've definitely lost some of my strength moves that I could do before (sad!) but am getting some other ones that I wasn't quite confident enough to really commit to (yay!).

Anyway, I am FOR. SURE. running tomorrow, and whether it's 5k or 15k I'm not going to sweat it. The weather should be go so I'm just going to see what happens.

Anyone have a great way to motivate yourself after a crappy run?

Thursday, February 24, 2011

Fueling for runs

I had a really crappy run on Wednesday morning, which I attribute to the fact that I donated blood the night before and was not at the top of my game. But, it did make me think more about fueling for runs, or, more specifically, fueling DURING runs.

Until recently, I didn't have running shorts/tights with a pocket. And I don't really know about running with a belt (chafing!), and I don't like to hold anything in my hands while running. This has meant that I've never fueled during a run. Never had a drink during a run. While this is probably not a big deal for the majority of my runs, which are under 10km, it's likely been detrimental to my 15-20km runs.

There are a few different options for fueling during a run, and a lot of it seems to be personal preference, and a combination of weather and distance you're going.

Hydration - General rule of thumb, according to Run The Planet, is ~750 mL for every hour of activity.

Electrolytes - If you're running for over an hour, you'll need to replenish your electrolytes. Core Running has a breakdown of all the electrolytes you need, if you're curious, but I usually just have G2 when I get home from a run.

Gels/Chews - Gels, being closer to a liquid, are more easily absorbed than chews, which should be taken with water. The gel/chew choice really depends on what you like.

This summer I'll hit up MEC for an assortment and give them a try during my longer runs and hikes!

Wednesday, February 23, 2011

Taking it up a notch, or, the world of speedwork

Speedwork. It comes in many forms - repeats, intervals, tempo runs, pace runs, fartleks. The purpose of speedwork is to increase your anaerobic threshold, and that usually means that speedwork makes you feel a bit like you want to barf.

Why on earth would anyone do it, then? Well, training usually covers one of three areas - distance increases, hills, and speedwork. As explained with more depth here, speedwork helps recruit fast-twitch muscle fibres, the end result being that you can run at a fast pace longer, without feeling as sore.

My favourite form of speedwork is "fartleks," a Swedish term meaning "speed play." Fartleks incorporate bursts of speed into a normal, comfortable pace run. It's easy to do these when running outside because they don't involve specific distance or speeds - just sprint, or speed up until you hit a goal, then slow back down to your normal speed again. It can be as easy as "sprint to the crosswalk" or "pick up the pace until you get around the bend."

For more information on how to incorporate fartlek into an advanced or average running program, check out CoolRunning.

Thursday, February 17, 2011

Milestone! 400km!

Yesterday morning I went for a run and my Nike+ total was at 395.78km. When I got home form work, I really wanted to bump it up over 400km, so I went for another short run - and hit my goal! I also considered that run as a trial for run-commuting - will I actually have the energy to run home (about 4.5km) after a day of work?

Running to work isn't an option for me since we don't have showers at work and I am a sweaty beast girl. I see a few run-commuters regularly on my walk to work and an very envious, except on the days where it's -20 out and very windy.

Nike+ stats:
400.38 km total
7.15km/run on average
5' 25"/km on average

Friday, February 11, 2011

Things are looking up!

It's going to be a good week for running outside!

I've been using the elliptical lately and trying to convince myself that it's cross training and it's good for me, but it just doesn't give me the satisfaction of running.

However it does allow me to stream garbage television while I exercise, or I can sing along with my music and sort of dance along to it and no one sees me.

I'm hoping to get at least one 10 km run in. I haven't done more than 9 since maybe October, and I'm starting to worry that I won't be able to do it again!

Thursday, February 10, 2011

Half Dome, or, What on earth have I gotten us into

Half Dome is one of the great peaks in Yosemite. The hike to the top of Half Dome is 17 miles, round trip. That's not too much further than a half marathon, but the last 500 yards to the top involves pulling yourself up along a set of cables.

Obviously, the Mister and I have decided that this is the sort of thing that we should undertake. Our tentative climb date is June 8th, assuming that we get permits.

I've been reading some very helpful websites that have made me feel that this is actually possible for a mere mortal. Kenton Lee's review and Mr Half Dome's blog have all been great resources so far.

My "training plan" is mostly running, some elliptical, weights, and lots of long, long walks and hikes. Living in a place that's a) fairly flat and b) fairly freezing doesn't allow for too much in terms of similar conditions!

For some pictures of the actual route, check out the Yosemite Hike website (pictures are via the Photos link).

better off outside LAUNCH! post

I’m better off outside: Running, hiking, walking, reading, sitting, bbqing meat.

This blog is my accountability/outlet/motivation, #1 goal right now is climbing Half Dome in Yosemite, tentatively June 8th.

I’m hoping to share my training, some healthy recipes, and some interesting health facts that I come across.

I hope you’ll come along for the hike.