Month: October 2011

This morning I woke up bright and early for a 10K. I’m not going to lie I was not a happy camper when my alarm went off. I slept hard for 9 hours and could have easily slept another 3 hours. It was also FREEZING this morning. Like 39 degrees – I had to scrape ice off my windshield.

It was a solid race – it was a 5K and 10K. Most runners were there for the 5K. Those that ran the 10K essentially ran the 5K loop twice. There were more hills than I would have liked, but overall they weren’t bad. I felt great and ran the whole thing (however I do plan to train for some future races with the run/walk method). My watch was in powersave mode when I crossed the start line to my time/distance was a TOUCH off, but based on the clock when I crossed the finish I’d say it’s pretty accurate – 1:03:25. It wasn’t a PR, but when this race is really a training run I didn’t want to push TOO hard. I’ll take a 10:21 average pace and a negative split anyday. 

I rewarded myself with 2 pairs of compression pants/capris from old navy (thanks folks for the heads up on the sale) and some gels. Okay they aren’t rewards, they are really training supplies. Now I’m on the couch relaxing until my Auburn Tigers take on #1 LSU Tigers.

I am SO glad I have no life and was able to decide last minute to go to hear Jeff Galloway speak at the new local running store. Jeff ran with Pre in the Olympics and was even a featured character in the movie Prefontaine. Jeff is one of the directors of the Peachtree City 10K (which I just learned is one of the premiere 10Ks in the country – which is probably why I’ve never been able to register fast enough to run it) in addition to consulting for Run Disney. Jeff has run over 130 marathons and currently runs them monthly with his wife. Jeff also says he hasn’t had a running related injury in 30 years. 

My first impression of Jeff was how I couldn’t get over how skinny he was. These days I’m so open to all the different body types runners have that I often forget that life long competitive runners are often so slight. I also noticed that he was decked out in Mizuno gear – which he later mentioned is his sponsor. 

Jeff was in town to talk/promote his marathon/half training program. There were about 25-30 of us there to hear from Jeff. I OF COURSE sat in the front row directly in front of him and smiled like an idiot the whole time. I came prepared with paper and a pen. 

Advice:

• BE REALISTIC ABOUT PACE: Err on the slower pace and take walk breaks
• YOU CAN’T GO TOO SLOW ON LONG RUNS: you get the same endurance regardless of pace. Walk breaks don’t detract from endurance.
• MAGIC MILE: predictive pacing tool on jeffgallowway.com. The “slow down” of you magic mile pace chages based on your race. Full – 30% slower, Half – 20% slower, 10K – 15% slower. 5K – 33 seconds slower.
• KEEP A HEALTHY CHECK ON YOUR EGO: don’t over due it and cause injury because you have an unrealistic pace goal.
• HEAT ADJUSTMENT: run 30 seconds slower off your mile pace for every 5 degrees above 60. 
• RUN/WALK TRAINING/RACING: helps with recovery and helps you be strong the last 1/3 of the race. Run/walk stats: 13 minutes faster for a Full (most noticeably in the last 7-8miles), 7 minutes faster for a half (last 3-4 miles).
• INSERT WALK BREAKS FROM THE BEGINNING – help ease fatigue. Run/walk ratio suggestions. 9 min/mi: run 4min/walk 1min (can adjust to run 2min/walk 30sec). 10 min/mi: run 3 min/walk 1 min. 11min/mi: run 2.5min/walk 1 min. 12 min/mi: run 2 min/walk 1 min. (Jeff and his wife run 30sec/walk 30 sec for their current marathons which for an 11-11:30 min/min). He suggests you experiment with the ratios. Suggests a metronome/beeper.
• HIS PROGRAM SUGGESTS RUN 3 DAYS A WEEK: lowest rate of injury. 30 min runs (minimum) Tues and Thursdays then a 60 min (minimum) long run on the weekend. 
• MENTAL TRAINING: A book he just finished about how running causes you to use your frontal lobe which makes you happier. Stress can keep you from wanting to run.
• COLD WEATHER RUNNING (I asked him about it): Clothing is key, especially clothes with microfiber. Mizuno makes “breath thermo” clothes that actually heat up when you sweat/warm up. He suggests layers to peel off and covering your extremities (nose, ears, hands). Covering your legs is a personal preference – some people run in shorts all year. 
• FAT BURNING: Wrote a book “Running and Fat Burning for Women” – said the same principles work for men, but his publisher said men don’t buy books like this generally so he might as well target women! Walking is the BEST way to burn fat – suggests 10,000 steps a day. Watching calories is also important – suggests the Fat Secret App or Fitday.com 
• RECOVERY: maintenance runs and recovery days are key. You only need to increase mileage on your long runs, not constantly increase mileage.
• HYDRATION/FUEL: 2-4 oz every 2 miles. If you drink too much you lose important sodium. Sugar need 30-40 calories every 2 miles. Sugar packets and cubes are easiest to digest and work the fastest. 
• STRETCHING: Not beneficial for distance runners. He said he never grew up stretching, but it was in the 70s when football coaches started coaching track that they incorporated stretching.There are no studies  that showed positive effects, but many studies showing negative effects. 
• SHOES: most important part of running. Suggests getting fit for shoes by a technical running store.
• ELITE POPULATION: each year only 1/10 of 1% of the population run a full marathon. 3/10 of 1% of the population run a half marathon. 

I’m so glad I went! It was fascinating. I am planning on incorporating run/walk training. Injury free is the way to be! 

Well I ran and then got to pick the brain of an Olympian who ran with PRE!

Knocked out 5 miles despite some shin splits and then went to a marathon and half marathon training workshop from Jeff Galloway. Don’t worry I took a ton of notes and will share them with you all tomorrow!

Work had been CRAAAAAAZY. Luckily it’s insanity wrapped up last night. Even after only having 4 hours of sleep on Tuesday night and a late night last night I found time yesterday afternoon between work events to bang out 3 miles. I was pretty pleased with myself. Plus it’s a cold snap here is Alabama – 55 degrees. AKA running in shorts and a long sleeves which is GLORIOUS!

After work today I planned on running 5 miles and then being an extreme couch potato, but instead I am going to run 5 miles and then go see a Runner’s World writer speak (and then be an extreme couch potato).

Today I saw on the new local running store’s facebook page that tonight they are having a Marathon Training kickoff event featuring Former Olympic Team member Jeff Galloway of Runner’s World – who also has run 130 marathon NBD. The event is mainly for people to sign up for the Marathon Training program, which I don’t plan on doing since I don’t have $160 to drop (plus I am confident in my online training tools). However the event is free and said all are welcome. The store’s right up the street so why not let him DROP SOME KNOWLEDGE ON ME. 

I’m stoked!

To introduce you to my fabulous and speedy friend Sarah who ran her first half marathon this past weekend in under 2 hours! Sarah and I have been friends since freshman year of college – we met in history class, but bonded over our strange obsession/love of one of political science professors. 

She has been follower of my blogs since way back when and an avoid supporter of my running! Sarah has lost a ton of weight since law school and caught the running bug. She even raced one of her first races with her now-boyfriend and remembers him before they even met/started dating!

Follow her here on her newly created tumblr: http://hotshotattorneyontherun.tumblr.com/