Wild One the Third

Living this life I call my own.

Archive for the category “Training”

Poor Baby…Ok, Moving On

Poor, neglected blog of mine. The start of a new school year is to blame for my absence. I knew that was going to happen so I’m not too torn about it. Priorities, right?

Moving forward, I did want to put together a short recap on a race last week. Kyle and I ran the Susan G. Komen 5K Race for the Cure here in town last Sunday. (It’s so nice doing in town events…I can’t say that enough!)

I honestly did not feel like I was going to perform as well at all when I woke up Sunday morning. I had spent the day before tailgating and going to the Mizzou game and filling up on burgers, pizza and maybe a couple beers. Maybe. Winking smile On top of that, my roommates decided to throw a party that Saturday night so I got little sleep.


The tailgating and football made for a great time, of course! But not the best for pre-race day–especially with all that yummy unhealthy food. It was a bummer too because I had “trained” pretty well and had some awesome runs in the days leading up to race day.

Sunday morning. I was scheduled to start running at 8:30 AM. We had planned to leave at 7:40 to be there at around 8. We didn’t leave until 8 and even then we had to turn around because Kyle forgot his headphones. Side note:  Usually I would have freaked out and made a big deal out of something like this, stressing myself out and every single person around me. I’m far too dramatic sometimes. But I kept myself from doing this because I didn’t want to ruin anyone’s morning. That’s not very nice. Kudos to myself. Winking smile

We got to the site and at this point was getting a little anxious because it was about 8:20. I wasn’t warmed up, stretched out and we were going to get left behind! I was able to get a couple minutes of stretching–not nearly enough as I would have liked, but it sufficed. Also, no one was left behind so that was not a problem.

The timed group–myself included–went first. Kyle didn’t run it competitively/timed so he took off after my group started.
There were people of so many age groups participating in the 5K. It was awesome! The support and encouragement throughout the course was equally as awesome!! I run with headphones. I’m not sure why but I get freaked out listening to myself breathing hard and hearing my footsteps so I always run with headphones when I’m running on my own time. At events, though, I leave the headphones at home. I’m afraid I’ll miss something or not pay attention to something on a course because I’m distracted by my music. I also know that most likely there will be people shouting out words of encouragement to the runners and I definitely wouldn’t want to miss out on that! It’s much appreciated and helps me push through till the end! Red heart

The cool part about this course was that it ended inside our Missouri Tiger football stadium. We ran the last 300 or so meters on the track. As I approached the tunnel to enter the field, my shoelace somehow managed to untie itself. #RunnerProbs to the max! I was not happy with my shoelace at all. I was on a roll and almost done so there was no way I was going to stop to tie my shoe. Instead, I slowed my pace and focused on not tripping and landing on my face. My darn shoelace kept me from sprinting to the end.

There were cheerleaders and volunteers cheering the runners on for the last few meters. It was awesome, needless to say.

Since Kyle started a bit after me, I was able to see him cross the finish line. Yay! Then we both hung out on the field for a while and stretched. We immediately talked time. We tracked our runs and were so impressed by our times. Neither of us were expecting good performances out of ourselves. I’m pretty sure Kyle PR’d and I have no idea anymore what my 5K PR is. All I know is that I had a great pace with an official time of 26:52.

We couldn’t have been any happier with our performances!
But it was time to sleep right after that race. Right back to bed I went. You sleep so good after you’ve finished an awesome run… Winking smile

Now if I thought I was nervous for that 5K, I’ve got Warrior Dash coming up this weekend! Yeah, super nervous and definitely not ready for that one. I haven’t been doing enough pushups and chin ups as I need to be doing. Winking smile I need to get on top of that asap.

My plan for the Warrior Dash is to have fun, get dirty and take as many pictures as I can! We’ll see how that goes! Wish me luck!!

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Monday Run Day and Training for a Trifecta

Happy Monday! Open-mouthed smile

What an uneventful week of running. The good news is that I got some running done this past week. Better than none!

Here’s the quick recap of all my running for the past week. I got a total of 3 miles in a single run.

Not impressive for the week, that’s for sure. That single run got me good, though. After having gone almost 2 weeks without running, my body did not welcome that random run. I’ve had worse post-run fatigue and other issues, though, so no big deal. I did have a decent pace for that run, so I’ll give myself that much credit.

The sad thing about my week’s performance is that I have a race this coming Sunday. The Ultramax Epic Mud Run: mud/color/zombie run—all in one! Trifecta for sure.
No training for it has been done at all. I’m planning on climbing on the workout wagon this week in order to get some training in. I don’t plan on doing too much running, though. I think I’d mostly benefit by focusing on strength training. I’m looking forward to incorporating that into my week. It will help make my epic mud run more awesome and hopefully I won’t get my butt kicked too badly. Winking smile

Monday Run Day–The Day I Ran to Hollywood

It’s technically ‘Tuesday’ Run Day–excuse the belated post. I had a little out of town excursion with Kyle and we visited his family back home. We got back in town late last night. It was a tiring weekend and I’ll be glad to get back in the swing of things–I’ve got lots to do this week!

But I had to make sure to definitely complete my Monday Run Day because it was a good week of running! Stay tuned for my crazy run to Hollywood. Winking smile

I told myself that I’d do better than last week. I had actually set a goal for myself to run at least 1 more mile than I did last week. Got that taken care of! I surpassed that goal and got in 13 miles! Big difference from 5.2 miles, right?

Here’s the breakdown of my 3 days of running from August 6 through August 12.

My first run for the week was great. The first couple miles were great. I’m not sure what happened on my last split. I remember it started sprinkling for about 30 seconds–that must have slowed me down greatly. Winking smile It was a good run overall.

My second run was a short run that I’m glad I included into my week of running. Anyway to increase your mileage throughout the week is great! I ran from work to campus which is extremely close. It’s less than a mile away but I took detours to raise the total to a complete mile. Since I knew it was going to be a short run, I focused on my speed. I ran a great mile and it was a nice run through downtown and campus!
The funny thing about the recording of this particular run was that I ran to campus planning to steal Kyle’s car from work–he works at the University Bookstore–and then picking him up when he got off. Well I got to his car and started stretching and cooling off before heading home. I completely forgot my app was still running so I ran drove for .82 miles before I realized I hadn’t stopped my time. That’s why my max speed is 2:41 min/mile. I wouldn’t mind that pace per mile a single bit, though. Winking smile

I rewarded myself for that short slash awesome run with a couple tacos from a local Mexican food vendor. No shame!

Now, saving the best for last. My RUN TO HOLLYWOOD!
Ok, so that’s a little misleading. One of the two theaters we have in Columbia is Hollywood Theaters. That was the first job I landed when I moved here for school. That job sucked–but I digress. I ran to the theater–a ridiculously long run, but not as ridiculous as running to Hollywood, CA would’ve been. It was a fantastic run, nonetheless! One of my best!! Open-mouthed smile

I ran on one of the many main roads here in town. At 6 AM on a Saturday, it was dead as can be. The road was mine. It was so lovely.

I was amazed at my pace; I would be shocked every time I heard my pace for the last split stay within range from the split before it. I thought I was running the first couple miles too fast, so I aimed for about a 9:15 mile for the third split just so that I could keep steady and not tire out too quickly. I hit 9:15 dead on for the 3rd split. I realized a mile later when I ran a -0.02 split and felt just fine, that I could rock the rest of the run.

It was almost an exact 4.5 miles from my home to the theater so I was glad I would get an even mile run and wouldn’t have to worry about adding any detours to make a complete 9 miles.

I was faced with inclines around miles 4-6. Those were the roughest parts of the run. But I was glad to pull through.
I paused at the halfway mark at Hollywood!

And enjoyed the sunrise that I would be running away from as I headed West to go back home.

The rest of the run back home was smooth sailing. I made myself proud with the last split. I always remind myself of what my high school cross country coach said about finishing runs strong. You always have to pocket some energy for the last mile. That way you can just pull out whatever energy you have left and give your last mile your all. For my last mile, I wanted anything less than 9 minutes–even if it was 8:59…I wanted it.
When my coach read off 8:34, I was overjoyed. AMAZING RUN! Open-mouthed smile Open-mouthed smile

It took like 5 hours for my body to stabilize afterward but it was a run well worth it. I proved to myself what I’m capable of and how amazing the human body is to be able to accomplish things like that run!

Well, now it’s a new week and that brings along new goals. I don’t foresee a 9 mile run this week but shall we go for 14 miles for the week?? We’ll find out next Monday Run Day!

Monday Run Day

I have decided I am going to use this weekly topic–Monday Run Day–to record my running from the previous Monday through Sunday– or yesterday as is today’s case. This will be fantastic motivation to get me out and running through the week. I’ve been slacking on my runs, as today’s recap of this past week’s running will show.

So this past week is going to be super sad for sure. But I’m going to use this as a way to say to myself, “Come on, Cindy! You can do so much more than that! So shameful…” Tough love from the voice in my head, huh? Winking smile

For reference, I track all my runs with this app on my iPhone 4s.

It’s the most fantastic thing ever. It uses the GPS from your smartphone to track your distance. You get a message after each mile you complete, telling you your time for that mile and the duration of your run so far. If you go to the website, you can create your own routes and look at the stats from your previous runs: like the altitude, MPH and splits. I seriously love this app!

So let’s get this Monday Run Day started!

From August 30 through July 5, I got in a whopping 2 runs for a total of 5.2 miles. Whoo!
For shame… I’ll get myself back in the swing of things, I will! Winking smile

The first run during that time period was a short but sweet run. I had gone for a lovely dog walk before that run so I didn’t change my workout back to run. It truly was a run, I promise. Try walking a mile in 9 or 10 minutes. Winking smile
I added another mile on my second run for the week for 3 miles.
This was a rough run, though. My goal was to run 2.5 miles so I deviated from my usual path so that I could add extra distance. I just started running on random streets and taking random turns. When my running coach, as I like to call her, alerted me to my second split time, I thought to myself, “negative 14 seconds from my first split…hmm let’s go to 3. I got this.” I was starting to feel the heat and humidity get to me but I knew I could push through it.

I pushed my body a little too much this time, though, and boy did I suffer for that for the rest of the evening. That last split was rough! My body was overheating far too much and I had the worse cramps in my lower abdomen. I had remembered reading a recent article in Hammer Nutrition’s magazine Endurance News about beating the heat on race day.
If you’re running, take a one-minute walk…highly competitive athletes might scoff at walking or coasting, but when it comes to core temperature, nature gives you two choices: cool down or DNF [Did Not Finish].”
I definitely wanted to finish my run and get back home so I slowed down to a walk for a good 15-20 seconds. I could really feel the heat flooding my body, then slowly easing up. It was so relieving.

I was able to finish up the last .3 miles strongly–compared to the .7 miles. No DNF for me!

#Proof of the effects of a deathly run…no, it’s #proof of my rough run. No run is a bad run, though!

I need to get in more runs this week. I need more to report! Winking smile
Runs for this week start today, so I gotta get to it!

I Am Unbreakable

CrossFit Women nailed it. This is an awesome piece that provides me with motivation to keep kicking but living the healthiest lifestyle I can possibly live. It gives me an incentive to even step up my game. It’s a good way to start the weekend–start it off strong! Winking smile

I Am Unbreakable

By: Lucas G. Irwin

Most people don’t understand, but you’re ok with that. For you, training is not a hobby or a social activity; it’s a way of life. Those around you say that you are obsessed, taking it too far and possibly insane. They can’t understand why you won’t eat birthday cake, why you bring Tupperware full of chicken to a party or why you go to sleep early on a Friday to rest up for a Saturday training session. But you don’t care. Their accusatory tones, sarcastic remarks and insults are merely cotton bullets firing at a titanium wall of perseverance known as YOU.

You know, beyond a shadow of a doubt, that any negativity that surrounds you is fueled purely by jealousy. Jealous that you are capable of unconditionally committing to something that most cannot stick to for more than a few weeks as part of their yearly resolution. Jealous that you gladly embrace a level of pain, discomfort and fatigue that others cringe at the idea of suffering a fraction of. Jealous that you take time to count carbs, protein, fats and calories while they count their chicken nuggets to make damn sure their 10 piece isn’t a 9 piece. In short, they’re Jealous of YOU.

Ironically, all the comments, nagging and questioning that is meant to break you down a little, does just the opposite. Every negative word reminds you of how special and uncommon your mechanical allegiance to training really is, in turn, pushing you harder. So bring it on! Let them call you obsessed, crazy or insane and watch you get stronger with every word. The only one who can slow you down is yourself. As far as the rest of the world is concerned, you are both an immovable object and an unstoppable force……

YOU ARE UNBREAKABLE.

Upcoming Happiest 5K Ever…

It’s Friday. Awesome. It’s actually not that exciting for me because I don’t have any fun plans for the weekend. Just work…at both of my jobs. Lame.

Next weekend is mine, though. I get to run the Color Run in Kansas City next week! I’m SO EXCITED about it and literally counting down the days until the run, as you can see by the countdown on my sidebar. Open-mouthed smile

I got an email early this morning about the pre-race info and got all pumped up for it all over again. I felt like going out and running 5 5k’s!

Did you catch that “Kansas City will be the BIGGEST Color Run event [that’s ever been] had!?!” I did. So stoked and so glad that I’m going to be a part of that huge group along with Kyle.

This will be my second 5k. I ran my first one back in March of ’09 and did really good for a first race without really even training for it. I placed 3rd in the female age group of 18-21. I had just turned 18 the month before, actually, and the thought of competing against 21 year olds was so intimidating. I beat them out, though, cause that’s what I do. Winking smile

With my handsome brother who also placed in the male division.

Regaining my humility, now, I feel like the 2 years since that first race have affected my performance and running capabilities. I have bad runs and good runs like all runners, but I feel like most of them are bad ones. That may just be me being my own worst critic but it’s a not-so-good feeling.

The Color Run is known to be the “Happiest 5k on the planet.” That’s so adorable, right? Doesn’t it look like these ladies are happy? Open-mouthed smile

The run isn’t timed because time doesn’t matter–you’re just supposed to have fun. Time always matters to me, though. My bad, but I can’t shake that–probably never will. I’m so competitive with myself. Honestly, if I weren’t running this with Kyle–who told me about the run–I’d be focusing on completing the 5k with a goal time in mind.

I know I’ll be running it at a slower pace than I’m used to so Kyle and I can reach the finish line together. I’m alright with that, though. I’m pretty sure he hasn’t trained hard for anything like this probably since he graduated high school, so it’s cool to see him working as hard as he has for this run. This being his first 5k! Aww yeah! I’m glad I’m gonna be able to share that with him. Hopefully he gets hooked and we can compete together in all sorts of races in the future. That’s not too much to ask for, right? Although, running can be quite expensive. Those entry fees are no joke.

Maybe it’s love…

There are races all through August so go to the Color Run website and check for a city near you. Definitely consider it! I haven’t ran it yet but I know it’s gonna be a run to remember!

Have a good weekend–one better than mine! Winking smileThumbs up

Runners’ Code

1. Harden the f@#! up
Simple.
2. Follow your feet
Your mind can be your best friend on some runs and your worst enemy on other runs. It can inject your body with confidence and determination, giving you a good run. Or it can make you believe you’re in pain and need to stop and give up or you may die. In either case, keep those feet moving–they’re getting you somewhere. Side note: if you do give up at any sign of pain or fatigue during a run, you may want to strongly consider incorporating Rule 1 in your life overall.
3. Don’t lie to yourself
Don’t pause your time when you slow down and start walking only to resume timing when you resume running. Your body knows your time, pace and effort. You’re not fooling your body with altered data but congrats on boosting your ego.  You obviously have some work to do according to Rule 1.
4. Ignore the idiots that say you shouldn’t run unless you’re being chased
They’re idiots and need to find out what Rule 1 is ASAP.
5. If you’re out running in weather that’s anything less than fair, you’re a BAMF
You know those runners who wake up in the morning and upon seeing dark, grey skies and water pouring from the sky, decide that will make for the best run ever? Yeah, those runners love a challenge and are a prime example of what Rule 1 means.
6. It doesn’t get easier, you just go faster and further
If you’re letting it get easier with shorter runs and/or slower paces, then think about working on Rule 1.
7. Work on Rule 1…literally
Strength training is important for a runner because it strengthens your muscles, making you less prone to injury and it also improves endurance and performance. Do it.
8. No playing leap frog
If you get passed, it’s not personal, just accept that the person passing you was much faster and stronger than you in that race/run/event. Don’t try to pass them up (only to be passed by again–multiple times) because you won’t be able to keep up and will just throw off your pace. Especially don’t do this if the person overtaking you is a woman. Just deal with it and refer to Rule 1.
9. Obey the rules.

Pic source

Gotta love progress…

Random thought: Can’t believe we’re almost halfway done with 2012. Wow.

So, Kyle and I were successfully able to get through the first full week of P90X! Pat on the back for the both of us. That deal is no joke. It’s hard work but boy if it ain’t the hard work that’s giving me the results I’m seeing, then I don’t know what it is. I mentioned last time that I didn’t feel sore the morning after my first day of the program (chest, shoulders and abs). I had spoken too soon, though. I noticed later that day that my upper body was definitely fatigued. I want some more of that!

Day 2 was plyometrics.  I wish I could define plyometrics as an exercise that does all sorts of fan-freaking-tastic things for your body. Winking smile More technically put, though, it’s a “method of training for power or explosiveness.” (source) I feel like I have a love/hate attitude towards plyos: I did not enjoy getting my butt kicked but at the same time it was satisfying knowing I had given the routine my all and completed it to the best of my ability. I knew my body would benefit from it…it just wouldn’t feel like it at first. I definitely understand how important it is for runners to incorporate plyometric workouts into their training. It works to improve balance and improve speed and agility–three elements necessary for running.

Yesterday (Day 6), we completed our first kenpo workout. Kenpo is an American system of martial arts that uses crazy combinations to create a high intensity cardiovascular workout (source). It was one of the more enjoyable workouts but it did get intense during some parts. I’m not sure if I was having an off day yesterday but I just seemed to be the most imbalanced and uncoordinated person ever. (It’s important to note that balance and coordination are key to kenpo so…fail for me.) Kyle definitely looked 10 times more graceful from my point of view. We had fun and that was the best part (aside from getting a fantastic workout, of course)! Obviously, we were pros in the art of street fighting after that workout, so we thought it’d be fun to go out and get in some fights. Instead, we just beat up on each other for a little while. I love my workout partner. Red heart

I’m on the right delivering the blow…obviously.

Now, focusing more on the strength training aspect of P90X, I’m excited about the “muscle confusion” method that is the principle of the program. It’s true, if you keep doing the same reps with the same weight your body and muscles are going to accommodate to the repetition. The P90X system calls for a switch up in your strength training. That way your body avoids plateauing and you see results. I think it’s awesome that I can honestly say in the week I’ve followed through with the program, I’ve seen results in the muscle/definition department. My arms are killing it! I love it. Kyle himself is getting some beastly leg muscle definition. The boy’s got some fine legs. Winking smile

Today is our choice of Rest or X-Stretch day. Who needs rest!? Well I do, but I’m definitely looking forward to finding out what x-style stretching is like, so I can’t wait to do that later this evening. I’d like to go for a run as well but I think I’ll just go on a nice long walk with the puppy. It’s my “rest” day anyway….

I almost forgot it’s Monday. Have a great and productive week!

Open-mouthed smile

Strong week so far!

Red heart  Happy Wednesday y’all! Halfway through the week!  Red heart

I saw this little banter earlier on twitter between @DrSherryPagoto and @mbfgmike that tickled my funny bone. #RunnersHumor  Winking smile

I can’t say I’ve done this but the thought has crossed my mind on some long, summer runs…

It’s been a good week for me so far!

More fun stuff from twitter (social networking, guys)! Yesterday I saw #RWRunStreak floating around on my newsfeed. Obviously I had to find out what that was all about. The hashtag is brought to you by Runner’s World’s official twitter. In a tweet kicking off the first day of #RWRunStreak, a link to an article was included explaining the idea behind this streak. It’s pretty cool. The primary benefit of taking part in this running streak is to motivate runners to keep going out on those runs even though temps are going up and we’re all going on vacations or out of town. It’s easy to say, “I’ll go for a run tomorrow instead….” You can’t do that anymore! Even if it’s just one mile a day, it counts. You can do it!

The Streak started on Memorial Day (5/28) and ends on Independence Day (7/4). That’s a whopping 38 consecutive days of running and in temperatures that will only be steadily rising as the days go by!
SunHoly heatstroke! Two words to anyone participating in this:  water and sunscreen. You’re welcome. Winking smile

When I saw the start date, I was glad I decided to go for a run on that hot Memorial Day, unknowingly kicking off the start of #RWRunStreak. One point for me. Thumbs up I also thought this couldn’t have come at a better time for me. At the end of my last post, I mentioned wanting to make running a daily part of my everyday routine. This was just the motivation I needed!

I knocked off Day 2 of #RWRunStreak with the help of Coby! We ran a mile around campus while waiting for Kyle to get off work. Coby got distracted a bit with squirrels and birds but he did a good job for the most part. He was a thirsty boy after the run!
Red heart

Hydrating and cooling off!

Also exciting news in the world of fitness (…in my life…), I finally started out Phase One of the P90X system everyone was/is talking about–I’m not sure if that’s popular anymore or not. That’s how it usually is…fitness trends come and go as with every other trend.

Anyway, in or not, it was a good workout. I completed it along with Kyle and I had a blast doing it. We worked on chest, back and abs. I could feel a burn on the target areas throughout the workout and I was definitely exhausted at the end. I didn’t wake up sore this morning as I was expecting to. Maybe I’m just awesome…? Or I have room to push myself harder. We’ll go with both. Winking smile

I’m excited about incorporating this training program into my running routine and so thankful I have Kyle to suffer along with me. I know how important full body muscle development is for runners, and I know this will help me with it. On top of increasing my aerobic capabilities with running, I do have a goal of increasing my muscle mass and developing definition. So I look forward to the results I’ll see with this program.

Progress will be posted. Winking smile

Are you setting any goals and working toward them?

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