Paws in the Park --- Revisited

The first race with my dog partner was the Paws in the Park 5k in Port St Joe in August 2011. This was a tough event for us, the temperature and humidity was brutal! I am all for supporting Gulf County Humane society but... why is the race in August? There is a Bow Wow Bash in October that sounds like fun -- the race should be in October too ... I bet the event gets more participants. I cannot remember our race time but I do remember I walked a LOT! The heat was too much for me and I was really worried about Cherokee. We usually run much earlier in the day and I wasn't sure how he would handle running so much later. Overall, I think he did well -- the next race we did was the St Patrick's day Run with the Dogs in Destin, FL,  what a difference here... the Destin race was huge with bunches of dogs! March is much better than August in Florida for running anyway :-)  The sheer number of dogs was almost overwhelming for Cherokee but he got it together as the race got under way. Our time was pitiful, but that's OK, too. It was a fun day and Cherokee was very happy to play.

Thoughts on training and more

Having decided to participate in a 6k trail run at the end of the month, I realized the need to ramp up the training for me & my dog partner. I am planning to use the Galloway method of run/walk especially since this will be the end of June in Florida (uh, it's HOT! here) I like to run with music but several times now during the actual races I have had 'technical' issues with either earbuds, mp3 player or dead batteries (which really sucks after creating a brand new playlist). I think I run better (perhaps this is a delusion) when listening to music. Eventually, I hope my running technique develops to the point that I could maintain a good steady pace on my own... so where is the rambling leading? I don't know, yet...

Few days ago I saw this picture of the "modern marathoner" -- sure hope this not me. :-)

Last month I bought a belt to hold a couple small water bottles and this works pretty well in helping to stay hydrated while running in the brutal Florida humidity. I also enjoy my Garmin forerunner and mp3 player --- uh oh maybe I am getting too many gadgets...ok I am drawing the line now --- no more gadgets! (except my dog bowl, dog baggies, leash and phone -- all fits in the belt with water bottles)

Next race...?

Trying to decide what will be my next race, only a few dog-friendly races in our area --- I think my next race may have to be solo. Cherokee is a decent running partner, he is patiently waiting for me to get faster. :-)

Looking...looking....
Eureka!

I have found it! Our next race is...
the Anchors Away 6k trail run at Conservation park in Panama City Beach on June 23rd. I called the event organizer and asked if the dog could run with me and they said OK!
So... now we have a goal -- only 3 weeks away. A 6k is 3.728 miles and we average the 3 mile distance pretty consistently (just not quickly yet) -- we will pick it up a little on our morning runs until race day. I know Cherokee will love the trail as the asphalt of the city streets can be hard on his paws. The last race had a couple

segments with some really rough street surfaces, I worried about this and tried to keep him on the grass as much as possible. He 'heels' on the right always so I will run closer to the edge when the asphalt gets 'ugly' if there is not too much debris on the edges of the road. I have discovered the streets can be dangerous places on foot and on the bike. The sheer volume of glass and trash can cause havoc on bike tires, running shoes and pup paws. Amazing what people throw out onto the road... but that's a topic for another day.

Furry Friends 5k

Cherokee and I participated in the Furry Friends 5k April 28th, this was a fundraiser for local humane society.

As a team, we did much better in our time -- 41.10 not bad! Still did not place in our age group, but that's ok too. The reasons we run include health % fitness (for human and dog!) Also, giving Cherokee a job helps him to stay happier. The races are for my competitive spirit. :-) I am not really competing against the other runners...
I just want to improve my 5k time.
I am still waffling on the idea of going after longer distances like 10k, 1/2 marathons, and full marathons.
I believe I can train up to longer races, I just need to find the kick to my butt to DO IT.

Signed up for another 5k with the dog

Run with the dogs 5k in Destin, FL 3/17 (St Patrick's day - must wear green!) I got a kick out of the registration - dog with runner or dog with walker... Dog gets top billing :-)

Any time I have an actual defined goal or destination I seem to do better staying focused on my overall exercise program. This race is close enough to see the end of the tunnel - yet far enough in the distance so I can pick up more weeks of training.

The last race the dog & I ran was in August and that was brutal - hot & humid! I believe in supporting a local humane society but this race is very difficult - maybe if we can stay focused in our training we might do it again... Time will tell. Cherokee in his fur coat found the heat really tough to handle.

*Update clock time was 45:09 for our run (did not place in our age group) - we were slow but the race was huge! Lots of distractions, but Cherokee did great!

Run for Babies 5K

This was a challenging race! The winds were averaging close to 20 mph throughout the event. The course was pretty decent (except for the section by the fuel depot - strong chemical odor) but the winds made it wicked hard! I was very surprised to learn I placed 3rd in my age group. I won a ribbon -- more bling! I felt so beat up when I crossed the finish line. Waiting for our times to be announced was tough -- thank goodness my young friend, Stephen (6ft tall and 19) graciously stood in front of me as a windbreak. I am so glad to finish this race... now I am sufficiently motivated to keep training for the next race in April.

This race was so hard I could not maintain the running pace -- I ended up walking a lot. Tomorrow I will not run, but Monday I get back in the groove towards maintaining the 30 minute continuous run. The Couch to 5k program really works, and it is possible to back up in the program if there are any setbacks. My sprained ankle was exactly one month ago. I restarted the C25k at week 4 two weeks ago getting ready for today's race. My ankle did not give me any trouble but my endurance is waaaaay off. I know as I keep going with the training I will recover my strength.

Another week finished

Finished week 5 this morning, whew! The 20 minutes got really hard with the last 2-3 minutes to go. I really had to push myself to not give up. Made it all the way through it! My forerunner gave me an error while saving the run and I lost all my data... bummer. I have had the forerunner for over a year but finally sticking to my workouts and now it looks like the battery may need to be replaced. I really get into uploading my run and seeing how well I did... I can see my fastest speed (and slowest) and my total distance. Pretty cool. The forerunner 50 is the entry-level of the Garmin products and I am thinking I may upgrade to a forerunner 405 which is GPS-enabled, now that's cool! Bit of a hefty price tag (over $300!)I am not sure if the additional features of the 405 are worth it. The forerunner 50 will probably be sufficient for my needs at this time. I will try to pay attention better when I go to save my run on Sunday -- I will try to have the battery replaced before then.

week 5 day 2

Today's run was a challenge, the weather was very windy and damp. Tropical storm Ida passed by Tuesday morning, we had a bit of rain & wind but overall not too horrible for a storm. Today was a holiday but I did not get up early and go running as I usually do. In fact, I did not get my run until almost 4pm. The winds at this time were around 17mph -- I made it all the way through the run! My legs were throbbing when I got home. The Forerunner said my best pace was 10:25min/mile -- I'll say that was the tailwind effect :-) Friday is my next run -- W5Day3 is a 20 minute continuous run... this will be hard but I know I can do it! Running is still very hard for me but I keep going forward - plodding away. Step by step - I am getting stronger and with a tailwind I am getting faster ;-)

Tried something new...

Tried a new mp3 file for Week5 Day1 run yesterday -- somehow I missed the verbal cue for the walk between 1st and 2nd run so I ended up running 13 minutes!!! I really did run 13 minutes without a walk break. Tomorrow is W5D2 run - I will go back to the podrunner mp3 file and hopefully I will get the walk cue since tomorrow's run is 8 minutes runs. I really don't want to overdo it like I have in the past. At least with this run I know I am improving... I will keep slugging away. I managed to use my Garmin Forerunner to track my run -- appears my best pace was an 11min/mile (wow!) Now I must admit there was a decent breeze going and occasionally this would be a nice tailwind. If I could keep an 11min/mile pace I would ecstatic!

Monday, Monday...

Actually, pretty good day so far. Week 4 started today instead of yesterday, lots of things did not go as planned. Poor chubby Lab did not get to go running after all. This morning was fairly cool and the sun was up early. I thought with the change back to Standard time we would be dark later... but I was wrong. Last week I running in the dark for half of the run but today it was reasonably bright before I even started and I had even left the house early.



Today's run was more challenging than Week3 but still very doable. When I did the C25k before I used the treadmill at the gym and I was able to reach the 25 minutes running without a walk break. However, I had done so much of my training on the treadmills when I tried to do the distance on the path outdoors I did very poorly. This time all of my training is being done outside and I am just now starting to feel a little bit stronger. I noticed today there was a few times I had a strong stride going in my run segments. My insecurity as a runner at times threatens my determination, fortunately, I have thus far managed to keep going for it. I feel so sloooooow and yet I know I have not been the last person to cross the finish line in any of my races. I CAN DO THIS!

Week Three...

Yesterday was 'week 3 day 1' of the couch to 5k program. The run wasn't too bad. I am forcing myself to not jump ahead. My mind tells me "you've got this - go on to another week - maybe week 5", BUT I paid the price in August for pushing it too hard. If I am to become a runner, I must take my time and build up to it. I have been working out too and it is paying off. Two years ago, we bought a Wii console for the adults :-) and the Wii Fit balance board. I liked the idea of what the Wii Fit program promised, however, I found the yoga moves were just too hard for me. I had hoped to develop a consistent yoga program using the Wii Fit. This just didn't work for me - guess, I am not even up to 'beginner' status. Recently, we purchased the Wii Active program and this one is working for me. I am doing the 30 day challenge - currently, I am in the last week of the challenge. This is the closest I have come to completing all the workouts. The weekends can be difficult as we tend to do all sorts of outdoor activities from dawn to dusk. I tend to be exhausted or it is very late when we finally return home. I can put in my 'journal' the other activities but still lose the scheduled workouts. I know consistency is the key to fitness, with the 30 day challenge and the couch t0 5k running simultaneously I seem to be developing a good fitness 'habit'. I have lost nearly five (5) pounds, my clothes are starting to loosen a bit and I am getting stronger. Today is a rest day - a good day to organize my nutrition plan to add to my fitness success.

Sweating in the morning

Went for my run this morning just after 6am... not too bad at first but by the time I had finished my first mile I was pouring copious amounts of sweat. Gracious. My knee is a bit sore now, not sure what I did but I am certain I did not drink enough before I started running. Had a diluted bottle of Gatorade with me for the run, need to get a fuel belt or something, I definitely do not like running holding a bottle. I am trying to stay focused on the race in September. This is a holiday weekend but I work on Sunday... my turn for the weekend. We are planning to go out of town for couple days and I tend to not push myself out the door when away from home. Tonight I will take a Tylenol PM and hopefully my knee will be all better tomorrow.

Fortunately, the friends were are seeing this weekend understand the fitness bug. Stan has really turned himself around and he is getting in really good shape. He was a runner in college but let it go for years and years the last couple years he has returned to running and now runs almost every day. He finished a 15k earlier this year in Jacksonville - the Gate River run... awesome. We are all very proud of him. I am happy to finish a 5k right now but by September I need to be able to run 1.2 then bike 15 then finish with a 5k running. I can do this! I will do this! I will finish Strong!

Going for it!

Ok, I am really going for it now. Put in my Beach Blast II registration for "local athlete - sprint duathlon" -- hmmm, local athlete sounds weird I am trying to get fit but I don't 'feel' like an athlete yet. My mind is starting its shift to Training, Training, Training followed by Nutrition, nutrition, nutrition. Daily mantras for me to remember. Focusing on the moment, giving "the Date" its due, but not getting too ahead of myself. Also, not falling for the trap of 'it's only one cookie or one piece of chocolate" "there's plenty of time left to get ready"... but --- if I get sidetracked just a little then race day will be here and I won't be ready.

The race is just under 3 months away, I know I can finish in my current state of fitness but I want to do well not just finish -- gasping across the finish line - begging for mercy. I want to finish strong, feeling powerful as I run, feeling strength as I pedal forward, and crossing the finish line knowing I did it! I am a strong woman -- hear me roar! Yep, that is the moment I seek, my moment as one "tuff chick" Ta Ta-Dah!

So freaking weird...

I am on week2 day2 of my 'first day to 5k" program -- went to the park where fitness test is held. Something so weird -- On Monday at the gym on the treadmill I got through the 2 miles without any problems but at the park I ended up fighting the side-stitch over and over... WTF!!!

Obviously my running is very different on the treadmill compared to my running outdoors on the solid ground of the road or track... somehow, I have got to figure this one out. I will keep working on this and hopefully I can find the answers.

Last week's Podrunner intervals program alternated running 60 seconds with 90 seconds walking -- this week has 90 seconds running with 2 minutes walking. I looked ahead and I see next week will include 90 seconds running / 90 seconds walking then 3 minutes run followed by 3 minutes walk... I am trying to not get impatient. Everytime I have tried these programs I tend to jump ahead and skip weeks trying to reach the "30 minutes continuous run" goal without following all the steps. I believe if I stick to the program I can at last "get there." I just have to hang in there -- and in 10 weeks I should reach the goal of 30 minutes without a walk break. Yeah - that will be so awesome!

This morning I went to the gym but spent 30 minutes on the recumbent bike instead of the treadmill. I had already planned to go running after work so I split up my day's exercise. I feel pretty good about my commitment to exercise, now I need to kick it up with my nutritional commitment. Woe is me, I love my chocolate. There are a few other junk foods I tend to give into those cravings... like potato chips and onion dip - I can eat half family bag of chips and whole can (yes, processed pop-top can!) of the dip... I know the calories & fat in this is outrageous but every so often I just go nuts and have it anyway! But if I am ever to achieve a decent level of fitness these kind of binges have to become extremely rare events.

Starting Over

After my seven seconds shortfall... I decided to start my training all over again - "First day to 5k" in 10 weeks. I am now on week 2 - day 1 --- today was on a treadmill in the gym. Wednesday's workout will be on the actual trail used for the fitness test. I am also working towards the Beach Blast II race in September. My goal is the sprint duathlon of 1.2 mile run + 15mile bike + 3.1 mile run... I CAN DO IT!!! I know I can. AND I WILL pass that @#%! fitness test too. The race is in Mexico Beach the first weekend in September and the fitness test will be after the 30th - probably the first week in October. 'They' say it is important to have goals when working on a fitness program -- there we go, my immediate goal is to keep up with the 5k training program.

I am using Podrunner's Intervals mp3 downloads for my running workouts. (http://www.djsteveboy.com) So far, all the audio files I have gotten from Podrunner have really helped me to stay focused. There are also two other programs on the website -- "gateway to 8k" and "freeway to 10k" . Each week of the programs have sound tracks that are designed to have you alternat running with walking to build up to 30 minutes continuous running. The 8k & 10k programs get you to the finish line using the 30 minute run combined with walk breaks to complete the necessary distance.
The longest I have every 'run' has been 25 minutes on a treadmill... I will keep at it - alternating the treadmill with trails in the parks around town. Hopefully, if I can stay patient and not push it too hard. I really need to "build my base" to reach the consistent 30 minutes of continuous running... from there there are no limits!!!

Every so often I get the idea of going for a marathon... that will take time I know. So -- baby steps -- first a 5k running most of the way. I know I can do this if I train consistently. The 5k distance is doable as a run/walk (mostly walk so far has been my experience) -- I want to do this type of race as a run with minimal if any walking. So I am working on my consistency --- last week I stayed on task -- this week has started pretty well, tomorrow is a non-run day but cross-train day. Need to work the abs --- ever seeking the flat belly. :-)

Seven Seconds

Seven seconds short.... that's how much time that kept me from passing the fitness test!!!
My number one problem is breathing, I find myself struggling to catch my breath and not get a side stitch. I need to start my training all over again and focus on my breathing. The next test is six months away... I will do it, I will pass this freaking test. Breath in - Breath out : sounds so simple but for whatever reason I am not doing this well at all.

I was bummed when I went home yesterday - had a big choclolate-mocha shake to drown my sorrows. My stomach was miserable for several hours. But I am now motivated again to kick my butt in gear and get to it... I really think if I start over and FOCUS on my breathing with my running stride I can get it right. Wierdness, my breathing seems ok on the treadmill but put me on road, track or path and I seem to lose it and my breathing gets all ragged.

So here we go one foot in front of the other... one at a time and BREATHE!

Race photos & other thoughts

Race Photos…

Received via email a link to a photo of my friend Stan running in the Gate River run last Saturday. This is one huge race, nearly 20,000 people! Unbelievable! The photo is a good picture of Stan – he looks fit and working hard.

I remember how excited I was to be able to send everyone a link for the photos from the Seaside race. The race photos are typically sorted – using the runners’ bib numbers with a “lost & found” area for photos where the bib numbers are not visible. I think it is fabulous to have professional photographers on the scene at these events. These men & women take some really nice shots. I have only one complaint – The pictures are expensive ($). The cheapest product I could find was $14.99 for a single 5X7 photo. If just 10% of the racers have photos ordered @ 15.00 each for the Seaside race there would be $4000 charged. The Jacksonville race is 10X larger than so the math says there is somebody making some money? Hmm… could be neat way to earn a living.

Having personal photos taken by friends and/or family is special. These photos mean someone cares about you enough to be there for you in the wee hours of the morning. [it is much easier to run in the early morning temps than in the sweltering heat of the day here in Florida] There is something invigorating about seeing and/or hearing someone you know (or not know) rooting for you. Such power in simple phrases…”You can do it!” “Way to go!” “Almost there – Keeping going!” To hear the clapping, whistling and cheering is FABULOUS! For me, running is so hard! Trying to dig a little deeper is tough especially towards the end of the race. I can see the finish line, I know I am almost there – but trying to find the “big push” forward is so hard; hearing the cheering just gives me a little boost – just enough momentum to surge forward across the finish line strong and triumphant!!!

Gate River Run

Just received an email from a friend who just completed the Gate River Run 15k! He had 2 goals for the race: 1.) finish the race 2.) Not end up in the ambulance -- Both goals were acheived. Kudos to Stan! He did well with a 1:22:41 time - He managed an 8:37 pace for 9.6 miles. I am impressed. I am fortunate to manage a 12 minute mile pace. Now Stan was a runner earlier in life unlike a newbie like me. He has recently returned to the sport and his health has improved dramatically.

Of Course I want to run faster... However, I am still working on the basics. So far my best 'run' has been 20 minutes interrupted -- my average is 5 minutes running with 1 minute walk for 35 minutes. I really want to be able to run 30 minutes without breaking to walk -- once I reach this goal I know I can build up some speed and distance. Just keep going one foot in front of the other...

Not running alone

This was a new experience, running with someone. A co-worker decided to run with me after work... we are the same age and both very slowwww runners. I usually do my runs early in the morning but the county fitness test is always done in the afternoon - thus I need to run some later in the day. Pat & I paced each other pretty well. We talked along the way, I am not used to conversation while running... time went by rather well. We both developed a decent sweat - we only covered 2 miles but a nice start for the two of us. I did like the run but I not the kind of run I would do every time - I think I prefer the solitutde aspect of running. Getting to know my body and pushing myself forward one step at a time is part of the process that keeps me going -- as I improve my motivation stays stronger. I am a runner even if it is at a turtle's pace.

Running is Hard...

That's what my legs say every day. Feeling so heavy, almost like stone my legs struggle through the beginning of every run. Usually takes at least 10 minutes for my legs to accept the notion of running. It is such a huge mental effort for me -- everytime pushing myself to convince my body to keep going forward. I have heard of people 'zoning' when they run - I wonder when this will happen for me?

When I finish my runs - there is an enormous sense of accomplishment. "I Did It!" I will keep plugging away - One of these days I believe I will find this elusive place, the "zone". I know I am stronger and faster than when I first started this journey towards becoming a 'runner'. I guess what I seek is the feeling of being a runner while running!

Currently it is still a battle to keep moving one foot in front of the other over and over until I reach the finish line or return to my front door. And so it goes...

Livestrong.