Last week I indicated that my uphill running needs some work. Even though I train on hills all the time, the efforts are sluggish (which I have always known) but with added training, I can really see a slower difference in my uphill speed verses flat/downhill speed. So, this week will be focused on hill training and one long run.
Monday; Feb. 7: With temps just below zero and 2 inches of fresh powder, this was going to be a hard run regardless of the distance or speed. After an hour's worth of weight lifting, it was out the door with Traysen...who put the brakes on before we even made it down the steps. He was already shivering and had no intention of going out in this winter wonderland! Back inside he went and back out the door I went! Indeed, the 6 miles felt like many more but being a breath taking (in more ways than one!) morning, it was good to be out there.
It would seem easy to skip the run on such a cold morning, but first, that's not me. But the motivation mostly comes from just being able to get out the door and appreciate being outside and living in a beautiful area. The other aspect of motivation comes from the overall big picture of running, exercising, staying healthy (mentally and physically). While it is true that an extra day off here and there is good/smart, it is the consistency in the running/training that keeps the benefits worth the effort. In my various forms of life, I often hear, "I used to run." or "I am so outta shape." Sometimes the reasoning is very valid, but often times the story continues that life, etc got in the way of exercising and even once the "life issue, etc" dissipated, the exercising never returned. Oddly enough, it is when "life issues" are happening that we need the physical/mental benefit from exercise! So, even though "life" sometimes gets in the way of taking care of ourselves, it helps to keep the big picture in mind...to realize the benefits of exercising and eating a healthy diet on a consistent basis. In my 30 years or so of running, I don't think I have taken more than 7 days off in a row and I have never been overweight.....I can only attribute those facts to staying the course and always being consistent in my exercising and diet.
Tuesday; Feb 8: Finally, we are getting some great snow at home! The temps were about -10 degrees with a nice steady blowing snow so it seemed like a good time to take the day off from running. Over the weekend a running partner was wondering if shoveling snow is good exercise. The answer by yesterday evening was an overwhelming, "YES."
Wednesday; Feb 9: With 6am temps of -15, I waited until 715am (when I was bouncing off the walls and driving the dogs/husband nuts) to venture out. With several inches of fresh snow, but plowed roads, it was a perfect run of 10 miles along the dirt roads around the house. Luckily, in Colorado, those sub zero temps are not too bad if the wind isn't blowing and if the sun is out. Today's run was a focus on hills. Not necessarily hill sprints, but hill running form. Early last year I read the book, CHI Running by Danny Dreyer. He and his wife have developed/promoted a form of running that focuses on the smallest details of running technique. By breaking the running technique down into 5-8 basic components, a runner can perfect/improve his/her running form and thus get faster and most importantly remain uninjured. Over the last year, I have gradually added these form focuses into my running days and find that by focusing on each of the different components, my overall running has improved. It takes a concentrated effort but over time, the changes in form become permanent. One aspect I worked on today with the hill training was remaining in an upright stance (verses a hunched over, head down, rounded shoulder) and using a shortened stride along with a slight lean into hill. The slight lean comes from the hips/pelvic area, not from the waist. By keeping the upper body more upright (verses hunched), the lungs can pull in more air and the whole upper body (especially the shoulders) remain more relaxed, all of which produces less fatigue in energy and muscles in the upper back/shoulders and produces a quicker pace.
Thursday; Feb. 10: Being about -5 degrees this morning, I was out the door by 615am. A beautiful sunrise over the snow covered mountains made for a great 10 miler, although a nondescript outing with no specific goals except to complete the distance.
Over the last few days the MapMyRun app on the Blackberry has been going on my runs. A comparison with the Internet version of certain routes around my house indicates the GPS loses a signal at times and thus gives a lower mileage run. While on this could cause me to run farther, I would rather rely on an accurate source (the Internet google maps and the odometer in my truck) to track the mileage. The phone app will come in handy on runs along the Front Range of Colorado Springs and on my layovers while working.
Friday; Feb 11: Almost spring-like at 10 degrees above zero and I was out the door at 630am. Traysen, the doberman, is still boycotting the mission so it was just me and the bunny rabbits. A quick 1 mile warmup and then it was 3 hill sprints followed by 6 miles of an easy tempo run. The hill is 3/10 of a mile long and boy, was I sucking air! Maybe it was the hard packed snow that made it all the more difficult!? Overall, a good run.
Saturday; Feb. 12: After a P90X ab session, the day was set for a long 4 hour jaunt from the house. Traysen stayed home on his own choice...that's too bad since it was a nice morning with temps in the upper teens and a slight breeze. The first three hours went well with a steady nonstop pace (except one quick coffee relief). It was good to get into the more remote sections of the High Chateau area and being an early Saturday, only two cars passed me during the whole run. The last hour was a bit challenging since that slight breeze had picked up to a strong wind plus the ole legs were feeling the leg weight lifting, the hill training and the nonstop the first three hours. But even with a slow down in the last hour (and a couple of stops), it was a great run and felt good to be on the feet for the full four hours. Distance covered was 19 miles.
Sunday; Feb. 13: Being in Atlanta to visit Mom and Dad is always a treat. Running in the cool/damp southern air in February allows for a break from the frigid cold and several layers of clothes in Colorado. The temps today made shorts and a sweat shirt just perfect. Right at daylight, it was out the gate and down the street. The area used have very little traffic and for the most part, I can still run roads without getting hit by a car. Today's effort was a nice 9.5 jaunt, consisting of loops with some shorter hills.
Summary: Another great week of running! Feeling strong all week and the hill focus training went well.
Shoe Review: While in Atlanta visiting my folks, we went to a favorite store for running shoes. No, not a big box store or a speciality running store...this place is THE place to get shoes and jeans...any type of shoe and any type of jeans..... Smith and Davis Clothing has been in business for about 45 years! In fact, Mr. Davis sold me a sofa set (used to carry furniture also) on credit when I was 20 years old! At the time, I didn't have a credit rating to get a credit card and Mr. Davis knew my dad would not let me default on the loan...(meaning Dad would make me pay for the loan..not him pay for the loan.) Back to the shoes...The store carries the name brands, New Balance, Reebok, Adidas,Birkenstock, Merrill, etc, but what makes this store different is the number of models available. In about 45 minutes, the sales fella had at least 12 boxes of different New Balance, Adidas shoes on the floor. Oddly enough, he even had a perfect sized pair of NB 1123, aka...."the Boats" (a motion control shoes with no arch support or curved last). This was to be my third pair of Boats in about 2 years. (Unusual to find an old model still available.) What was really awesome was that I was able to try on the Saucony and Adidas versions of the minimalist shoes; although those shoes would not work for this wide, flat foot, it was good to at least dispel the notion of becoming a barefoot/minimalist shoe runner.....they even had several colors/styles, etc of the Virburnam 5 Fingers....just one look at those slippers made my feet hurt with visions of blisters, stubbed toes, and face plants when I trip over the stubbed toes! Nevertheless, the NB 1123s and a NB 597 trail shoe made it home.
Going back to motivation/inspiration...which is one of the primary goals of this blog....Over the years some folks (including my mom and an old friend of 25+ years) have asked how they can lose weight/start exercising. My first response is "weight loss/getting healthy starts between the ears, not between the hips." You have to make your mind up that you want to get healthier for yourself, not because someone told you to get healthier or because you just want to fit into those smaller pants. Once you have made your mind up to get healthy, not just lose weight, and you have made your mind up to make the lifestyle changes, not just go on a diet and exercise program, then the next step is to put on some comfortable clothes and shoes. Then walk out the front door and walk 5 minutes and return to the house. Do this exercise for a week, 3-4 times and then next week, add 5 minutes on the outbound. Continue in this fashion for about 2 months or until you are walking about an hour, 3-4 days a week. (This is as simple as it gets...but walking will at least get a person moving.) As for diet, this is actually simple. Eat clean....meaning eat more veges/fruits with little or no added butters, salts, sugars, etc. ....eat more lean proteins such as grilled chicken breast, cottage cheese, fresh fish (no butter).....eat no/less processed foods. less high fat foods, less sugar laden foods......just cutting out processed foods will usually cause most folks to lose a few pounds! Now, I always tell my mom, "you can have your cake and eat it too...just not everyday!" Allow a splurge day once a week and the rest of the week, eat clean...It's all a lifestyle change for you to be healthier and happier...
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