Half marathon 2.0 training

I haven't posted about running in forever, but I've totally kept up with it (at least over the past two months), amazingly.

After the Seattle Rock N' Roll half marathon at the end of June, I pretty much stopped running for two months. It was a nice break, but not recommended. It's not like I was planning to stop, it's just that my rest week turned into a rest month, and whenever you stop running for more than two weeks, you are pretty much screwing yourself. Valuable lesson: don't totally stop running if you ever plan to do it again! Just run a few miles two times a week, that's all it takes! The idea is just to keep yourself reasonably fit and maintain your running endurance.

So, after a painful few weeks of getting the ol' gears turning again, the long runs commenced with five miles on Oct. 3rd. We just did seven this past weekend, and freakishly all three long runs so far have gone pretty well! I remember in the spring every long run felt never-ending and occasionally tortuous. Maybe I retained some of my endurance? One can only hope.

During the week I'm doing 2-3 short runs, at a minimum of three miles in length, at my goal race pace. I'm working my way up to four mile short runs, and right now I'm around 3.4. Ultimately, I'd like every short run for the three final weeks to be four miles in length.

For this upcoming race, I'm using this training time to tweak some things I missed last time. The biggest is my water consumption: I just don't really like drinking it when I'm running, and that's why I got dehydrated at the end of the race in June. Now, I'm trying to make my long runs simulate the race better, and forcing myself to drink more. That means I need a bigger water belt, because currently I can only carry 8oz. Oh, damn, have to go shopping.

I'm also going to experiment replace Clif Shot Blocks with Nerds, because it seems like those will pretty much achieve the same thing and I'll be much more enthusiastic about consuming them. I'll keep you updated.

Drinking and running....combined!

I've been lazy with blogging (specifically taking interesting pictures of things and writing about them), but I figured I'd throw out a few niblets for your enjoyment.

While somewhat disappointing in respect to my post-work and weekend activities, I found this NY Times article about the health benefits of alcohol interesting. Basically it questions all of the studies linking moderate drinking to health benefits. Jury's still out.

In a similar vein, here is a good Runner's World article about alcohol consumption and running.

Lastly, in order to get enough miles to bump me up to Elite status on Northwest I was thinking about doing the Las Vegas Rock n' Roll half marathon. That is, assuming I don't die running the Seattle one in a WEEK AND A HALF. Oh god, that's coming up really damn fast! Well, I did over a ten-miler this weekend, and one two weeks before that, so I should be good to go. But I'm still slightly terrified.

Long runs for beginning runners!

I don't know how many beginning runners there are out there working on half or full marathons, but there certainly doesn't seem to be a wealth of information for us out there. Sure, there are training plans for "beginning" runners, if by that you mean you can already run at least 12 miles a week and run 9 or 10 minute miles. As you can imagine, that's a little intimidating for some of us.

My recommendation for those setting your sights on a longer race (which ANYONE can do, seriously) is to first commit to a 5K. There are a ton of training options available for free online. I'd say three months is a reasonable amount of time for someone to go from not running at all to running a 5K. Not RUNNING, per se, but a nice jog. We're talk between 10 and 12 minute miles, maybe longer, nothing totally insane. When I say running, I mean just being able to keep going without walking. Once you can comfortably run three miles, its much easier to get settled in a long-term training plan.

Now, let's say you're like me, and want to do a 10K, and then move on to a half marathon. My method has kind of been a three-month rule: allow yourself three months of training every time you double your goal distance. So, once you can run a 5K, give yourself three months to train for a 10K. Same thing going from a 10K to half marathon. Sure, you could definitely do it faster - but for those of us that aren't naturally talented or lifetime runners, that allows for a week or so of recovery after a race and some tapering, then building back up for the next race. This also helps keep me from getting burnt out - I only run three days per week.

I'm currently a month and a half away from my first half marathon, with my goal time of 2:30 (5.25mph pace basically). Here is my tentative running schedule up to the race, starting on Mondays and keeping in mind a few day will get swapped around:
Week of May 11: run 3 mi @ 5.4mph, 1 hr strength training, run 3.67mi @5.3mph, 1 hr strength training, spin class, 8 mi long run @ 5mph-ish, rest
Week of May 18: run 3 mi @ 5.4mph, 1 hr strength training, run 3.67 mi @5.3mph, 1 hr strength training, spin class, 9 mi long run @ 5mph-ish, rest
Week of May 25: run 3.5 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, spin class, 10 mi long run @ 5mph-ish, rest
Week of June 1: run 3.5 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, spin class, 10 mi long run @ 5mph-ish, rest
Week of June 8: run 3.75 mi @ 5.4mph, 1 hr strength training, run 4 mi @5.3mph, 1 hr strength training, spin class, 11 mi long run @ 5mph-ish, rest
Week of June 15: run 4 mi @ 5.4mph, 1 hr strength training, run 4 mi @5.3mph, 1 hr strength training, spin class, 8 mi long run @ 5mph-ish, rest
Week of June 22: run 4 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, rest, RACE DAY, rest!!!

A Bizzarrely Happy Monday!

I've been productive at work and the day has just flown by - why can't every Monday be like this?!?!

It was probably helped along by my f'ing awesome lunch - Jerk Seitan from Vegan With a Vengeance! The batch of seitan I made Saturday turned out REALLY good; usually I slack on the kneading and/or don't start with ice cold broth, so my seitan is too soft. This time it was perfectly firm and fabulous. Furthermore, Jerk Seitan is probably on my top 5 list of VWAV recipes. This is an old picture of a dinner I made with it last year, but that's better than my lame plastic container of it that I lunched on.

Additionally, this weekend we finally began our garden out back, and now I am pumped for our vegetables to come in! I planted some lettuce and zucchini seeds, and we'll be purchasing tomato and pepper plants in a few weeks. In about 20 minutes my friend and I are bustin' out of work to hit a local greenhouse, too! I plan to get my paws on some fresh herbs. Yum yum yum!

3.5 mile "fast" (equal to or slightly faster than my half marathon goal pace) fun tonight! I did Jillian's 30 Day Shred level 1 yesterday just to DO something the day after that monster run, and I'm still a little sore today :( We'll see how it goes!

7 mile long run, omg

Yesterday my fellow fat kid Alissa (she's running the Rock n' Roll half with me) and I set off on our long run for the week - seven miles. I thought the Lake Youngs Trail, near my house, sounded like a good run. Of course, I did not look at a topo map before we went. It was constant rolling hills, the entire way. And they were not small hills. We were both DYING at the end - we probably only did about 6.5 miles running, but I'm pretty sure a flat 7 would have been WAY easier so I'm happy. It was a good, but painful, training experience. I'm sure consuming a few of these last weekend (and ALOT of other stuff) and not running didn't help:

Yes, that is a pitcher of Long Island with a straw....because I drank it myself. Then had 1.5 more. At $6.75 each, it's pretty hard to pass up. Behind it you can see Houghton's famous lift bridge.

Next week I'll be in Michigan for a friend's wedding, so the plan is to do a flat 7 there and then the next week Alissa and I will hit up Green Lake for a solid 8 mile run. Less than two months to go!

2009 milestones, onward! And almonds.

Great news - I am officially a Project Management Professional! So far in 2009 I have ran my first 10k and became a certified PMP - awesome! My next scheduled accomplishment? Running the Seattle Rock N' Roll Half Marathon! Which, by the way, is now sold out, so I feel even cooler. Yes, I took the plunge and am currently training for it. This weekend I have a seven mile long run slated, and have resumed personal training twice weekly to stregthen my muscles.

To celebrate passing my PMP exam, and much to the detriment of half marathon training, I spent this past weekend in Houghton, MI at my alma matter, Michigan Tech. Since it's in the middle of Michigan's Upper Peninsula, it is very small town with little to do, and everything is SUPER cheap. This sets the stage for a pretty crazy drunkfest when you plop a college down. Even crazier when you return as alumni that is not broke and doesn't have the responsibility of school to worry about. We, along with numerous other alumni, visited for the annual Senior Walk, basically a school-wide bar crawl. I'll just say we packed alot of fun into the weekend, and I am glad to be back in WA as a functioning adult.

Mmmm I just finished my afternoon snack. Emerald Cocoa Roasted Almonds are pretty much the best thing ever. I'm normally not a dark chocolate person, but these are super addictive. Weirdly they remind me of chocolate Teddy Grahams. Best of all, they have the same basic stats as plain almonds - 150 cals for a quarter cup, since they're essentially just roasted almonds tossed with cocoa powder. I lovelovelove sweet stuff, and these help satisfy that craving.

First 10K complete!!!

Sunday I finished my first ever 10K! I chose to do the one associated with the Mercer Island Half Marathon, for a few reasons: 1) it is conveniently three months away from my first half marathon (Seattle Rock N' Roll) and therefore serves as a good benchmark 2) there aren't alot of 10Ks around here, so I didn't have many options.

The course was SUPER hilly. Like, crazy hilly - check it out if you don't believe me. I don't think I ran more than a quarter mile on flat ground. It also started raining halfway through the race. Totally awesome, I know. I also puked as I got to the finish line (at the top of yet another HILL). That's why I don't have any victory shots - my friend only got pics of me pre-, mid-, or post-boot. So, lots of sucky circumstances, but I finished in 1:15:56, which was my goal (1:15)! I'm very pleased with myself.

I definitely will be more careful with my long runs for the half marathon, though. I want to be consistently running close to the race distance (so, 10-11 miles) for at least three to four long runs before the race. For the 10K, I hit five miles the week before the race, which is what most programs recommend, but I still don't really feel like I was ready for the distance. Who knows, maybe I was but the hills just sucked the life out of me :P

In summary, here are my lessons learned:
-Don't eat ANYTHING less than two hours before the beginning of the race. And you don't have to grab water at every stop on the course. I had a breakfast smoothie about an hour before the race started - only about 8-12 oz. But I puked pink - def was still too full. Unless you have like 5% body fat, you really don't need that much fuel before or during the race - that's what fat is for! You need a little something basically if you plan on running an hour or more.
-Make sure you have your ipod loaded with enough music for the entire race - keep it pretty close to your goal time so you can pace yourself
-Be able to run about 85% of your race distance a few times in the weeks before the race, not just once

Next up, I think this race might be fun. 5Ks are definitely easy for me now, so I think it will be fun to do a race where there's no pressure except improving my time. It would be totally crazy if I could get less than 30 minutes, which is doable if I put some effort into speed training. Plus, Alki Beach has a beautiful view of Seattle so it will be a really scenic race.

Gearing up

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Canadian marathon runner

Yes, Peter, that is an excellent question. Every day when I get home from work, that is what it boils down to. Running on the weekend is no problem - I can log my long run and usually another short run without too many problems. But on the four days I work (10 hrs/day), 90% of the time the last thing I want to do is work out. That's why I love doing personal training - it forces me to work out twice a week. I've realized that training for any sort of race is hell for a procrastinator like me - I kick my own ass the few weeks before I have a race, but four months out its SO hard. When I get home kickin' back on my couch, crafting a delicious meal, or doing something else fun are so much more appealing that running 2 or 3 miles. Because it's only 2 or 3 miles, right? I mean, how much of a difference can that make? Answer: ALOT when you slack off for a few weeks.

I'm pretty sure the only solution to this problem, at least for me, is to sign up frequently for races. That's why I'm running the Mercer Island 10K March 22 - that will keep me right on track to finish the half marathon at the end of June.



And interesting randomness for today:

This shit is crazy. I'm all for having healthy, active kids, but this is not cool.

Very insightful Top Chef chart ranking all of the contestents and showing who REALLY is the best. If you don't watch this show, you lose.

Morbidly obese but afraid of weight loss surgery? Well now you can have the procedure done through one of your "natural orifices!" Does this creep anyone else out as much as it does me?

4.5 miles!

Today's long run was 4.5 miles - and I did it!

I've been doing some thinking about that whole "runner's high" thing...I would think that by now I would hit it, but apparently haven't. I always heard that once you hit it, you can just keep running forever. Riiiiight. Well, I kind of think I've experienced that now, both during last week's long run (4 miles), and today. I wouldn't exactly call it a "high," but kind of a plateau where the run stops getting increasingly difficult.

It's not this euphoric, pain-free state. When I first started running, at the end of each run I was DYING. I felt that way even at the end of my first 5K two months ago. It's very different now. I'd say the first 2 miles are the worst part of my run, but then I just hit a point where I can power forward. It still is a uncomfortable, since y'know, you're running a shitload, but not nearly as painful as my runs used to be and I don't feel like my heart is about to beat out of my chest. In fact, these past two long runs I felt like I could have kept going at least another half mile. The distance hits me about an hour or two later, when I get tired and can really feel that I just burned like 700 calories!

Now I'm excited to run a 10K in two months, because I'm already so close!

My Official 2009 Running Goal

Alright, I've decided to committ to running the Seattle Rock N' Roll Half Marathon at the end of June. By proclaiming it here, on my Facebook, and to anyone who asks, I'm committting myself that much more. Frankly, I need the risk of semi-public embarassment if I don't complete this to motivate me, because it's going to be difficult. I can run a decent distance now, but I am not fast, nor do I absolutely adore running like some freaks out there. Well, maybe after this I will. Anyway, I really just want to see what's it like to basically be in peak physical shape: see what I look like, see what I feel like, etc. If I lose some weight, sweet, if I stay exactly the same, well that obviously proves I was meant to be a size 14. And then if a doctor/trainer/whatever ever critizes my weight I can have the satisfaction of saying "well, this fat ass of mine can run a half marathon, so fuck off!" This lovely piece in Newsweek echoes my sentiments nicely, and this woman is my hero.

Here is my training schedule (my weeks will be Sat.-Fri.)
Jan. 3-9: 2, 3, 3, 2 Total: 10
Jan. 10-16: 4, 2.5, 3, 1.5 Total: 11
Jan. 17-23: 4.5, 2.5, 3, 2 Total: 12
Jan. 24-30: 5, 2.5, 3, 2.5 Total: 13
Jan. 31 - Feb. 6: 5.5, 2.5, 3, 3 Total: 14

And so on and so forth....basically I am doing one long run a week, increasing that mileage by half a mile each time. Then, I only want to increase my total mileage by 1 mi/wk just to make sure I am totally comfortable with the distance and so my body doesn't crap out on me. On the shorter runs (specifically like 2.5 miles or less), I'm trying to run at least .2-.3 mph faster than my latest 5K time, so I can gradually speed up.

It should be an interesting experience, to say the least!!!

Chickpea Soup and Procrastinating

I was feeling a little blah today and it's Dec. 29 (therefore cold and rainy here in Western WA) so I decided to try a new recipe - Chickpea Soup from Veganomicon. I made a few tweaks to it, based on what I had on hand and personal taste. This yields a highly noodle-y product, which I prefer over too broth-y.


Chickpea Soup
-2 T. olive oil
-1 c. diced carrot
-1 med. diced onion
-2 stalks celery, thinly sliced
-3 cloves garlic, minced
-1.5 t. thyme
-1 t. celery seed
-0.5 t. black pepper
-1 c. cremini mushrooms, sliced
-1 can chickpeas, drained
-3 c. vegetable broth
-5 c. water + 5 T. vegetarian chicken broth powder
- 8 oz. (1 package) fine udon noodles (broken into thirds)
-0.25 c. white miso

1. Heat the oil over medium heat in a large pot and add the onion and carrot.
2. After five minutes, add the celery.
3. After five more minutes, add the garlic, mushrooms, and spices. Sautee for about two to three minutes.
4. Add the chickpeas and broth, cover, and bring to a boil. Lower heat down to medium to maintain a low boil, and add udon noodles. Simmer for 15 minutes.
5. Stir in miso, adjust as necessary to taste. Then enjoy!

I ate some with apple slices + pb for an absolutely fabulous lunch.


On a different note, today I figured out the key to being productive. I'm not working this week, so theoretically I want to get lots of things done to start the year off right. The BF was at work today, so I got to be all housewifey. Well, that is, after I rolled out of bed at 10... Anyway, I had a pretty significant list of things I wanted to accomplish but was feeling highly lazy. In addition to my list, it occurred to me that I also had a run scheduled today. Suddenly, that to-do list became alot more appealing, relative to hitting the treadmill. So I disinfected the trash can, did dishes, and prepped for dinner before finally mustering the motivation to head downstairs and go running.

You see, even though I can now comfortably run three miles, that doesn't mean I magically love it and spring downstairs to the treadmill each day in anticipation of getting my fat ass in gear. I guess it's a good lesson for me - it will never get easier, and I will never have to push myself any less than I did in the beginning. Could be a good thing, assuming I stick with it. Goal for Wednesday: four miles! That will help offset my New Year's Eve drinking.

Christmas Rush 5K and He'Brew Reviewed

You know how you occasionally have one of those days where you just want to DRINK? Not have a few glasses of wine, I mean start at noon and drink the day away. Saturday was one of those days.

First, I ran the Kent Christmas Rush 5K in the morning and shaved over 1:30 off my time. Yay! Here is a super hot action shot. I think I was concentrating on how much I hated all the little kids that were bugging the shit out of me throughout the race. I'm actually really happy with my time, because it indicates my training has been paying off - I ran the race at almost exactly the same time I do my long runs on the treadmill (5.25mph race, 5.2mph training on treadmill).

The shirts we got for participating were superhot, featuring a COW in Christmas garb. Maybe the svelte, gazelle-like women that can run a 5K in 22 minutes find them cute, but personally I really don't want to run around in public with a bovine motif on my chest. Oh well, it's a nice technical shirt, so it'll be good for layering.

Ok, back to what you probably care about: post-race I really wanted some libations. The BF and I swung by our neighborhood Top to pick up a few groceries and some beer for the day. I settled on a six-pack of He'Brew Genesis.

To be honest, 75% of my decision was based purely on the name - I am a sucker for a good pun. Additionally, the brand has been given positive reviews and I thought a golden brown ale sounded pretty damn tasty.

I was pleasantly surprised with the taste - it's really good! It tastes almost exactly like Spaten Oktoberfest, which is one of my favorite bottled beers (some beers are better on tap, some in bottles, is what I'm getting at). Overall, it's a little on the sweet side, with what I guess you would call a carmel malt (I'm not a beer critic). It's mildly hopped, with the hops really hitting you at the end with a nice, clean finish. I'm not into really hoppy beers, so this is pretty much at the high end of the hops spectrum for what I enjoy. This is definitely a beer to relax with and enjoy, not pound down to get drunk with. Plus, it's Kosher! Also, supporting smaller microbreweries is always a good idea, so AB and Miller-Coors don't take over the world.

Transforming into a runner

I am a fat kid. I'm not saying that to put myself down, it's just a fact - I really like to eat, particularly things that are horrible, like a chocolate-covered Oreo served with ice cream or half a pound of Hot Tamales. Additionally, it's hard for me to find the motivation to exercise since I've never been exceptionally good at it.

With that said, I decided a little while ago to become a runner. It's basically the hardest possible thing I could do, because it definitely ranks up there as one of the things I am worst at. If I can become a decent runner, I can do anything, right?

I ran my first 5K the whole way through on Nov. 29 (Seattle Marathon 5K), with a time of about 37 minutes (the clock read somewhere mid-37 when I crossed the finish line, but I was in the back when the race started and my chip never worked). Yeah, I know that works out to 12 minute miles, which is definitely not fast, but I never walked at any point during those 3.1 miles and I am totally proud of that. The picture here is a little blurry, but yes, I wore a Maker's Mark shirt, since half of my casual wear is alochol-themed.

This Saturday (Dec. 13) I'll be running the Christmas Rush 5K in Kent, and my goal is just to beat my time.


I've been following this training schedule:

Monday: Speed work - I usually run a mile as fast as I can, then do a few 1/2 mile or so sprints at a pace that are about 2 min. faster than my normal mile time. Obviously I'll add more sprints in as I get better

Tuesday: Strength training with personal trainer - Yeah, it's expensive, but I've learned there is no way I'll ever push myself or get so much accomplished on my own, so I've made it part of my routine. I figure it's better than frittering that money away on shit I don't need, anyway.

Wednesday/Thursday: Reasonably easy run one of these days, running at about my race pace (right now it's 2.5 miles - increasing by .1 miles/week)

Friday: Strength training with personal trainer

Saturday/Sunday: Long run one of these days, running at about my race pace or a little slower (currently at 3.4 miles - increasing by ideally .25-.5 miles/week)

This gives me 2 days per week off and increases my mileage pretty slowly so I don't burn myself out. For all of my workouts I aim for at least 40 min of activity. As I get better I may throw in a fourth day of running and increase my mileage rate a bit more, but right now I'm just thrilled I can run more than 3 miles!

I think my goal has become completing a half marathon. It seems possible if I really keep up with training, and as an added bonus I'm pretty sure I'd lose some weight without really trying. I think my tentative committment is going to be the Seattle Rock 'N Roll half marathon at the end of June, because that gives me plenty of time and I'll have some friends in town to do it with. I would much rather work out alot than restrict my eating too much, so full steam ahead with the running!